Are you confused about which cardio workout is best for you? Let’s break down the debate between HIIT and steady-state training so you can find your perfect match.

HIIT, short for high-intensity interval training, is known for its short, intense bouts of exercise. It is often followed by a recovery period or rest. These intense segments push the heart rate near maximum (80-95% of maximum heart rate), while the recovery periods allow your heart rate to settle back down. 

While HIIT workouts can be quick and efficient, it’s also important to recognize that the intensity needed for these workouts isn’t for everyone. It can also lead to potential injuries and requires longer periods of recovery between sessions.

Steady-state training is known for its consistent, moderate intensity over a prolonged period of time. These intervals are considered a continuous effort, typically at 50-75% of your maximum heart rate. 

While steady-state training can be more accessible for different fitness levels, it often requires a longer time commitment and can lead to plateaus if the intensity and duration aren’t varied strategically. 

At Oak + Iron, we believe that a well-rounded program includes both HIIT and steady-state training. Our program emphasizes full-body strength workouts 3x/week, with offerings for 2x/week of steady-state training and 2x/week of HIIT workouts. We encourage our members to incorporate 4-5 of these workouts per week.

Incorporating both HIIT and steady-state training can provide a balanced approach to fitness, catering to different goals and preferences. Start experimenting with both methods and find what works best for you.