Cardio versus HIIT: A Basic Guide

Exercise huh? Most people are familiar with cardio and HIIT. But what are they, exactly? And which one is better for you? In this blog post, we’ll explain all of this in detail. We’ll start with cardio and discuss its benefits. Next, we’ll talk about HIIT – its benefits and how it differs from cardio. Finally, we’ll recommend which one you should do – cardio or HIIT. So read on to learn everything you need about cardio versus HIIT!

Training in progress

What is cardio, and what are the benefits?

Cardio is an exercise that uses your cardiovascular system to move large amounts of air and blood. This exercise is beneficial for overall health because it can help improve your heart health, lower your risk for stroke, and increase your stamina.

The main benefits of cardio include: 

– It’s good for your heart health.

– It can help you lose weight.

– It can improve your stamina and endurance.

What is HIIT, and what are the benefits?

HIIT stands for High-Intensity Interval Training, a type of cardio that is incredibly effective for improving your fitness.

HIIT is a short but intense exercise routine that involves running, cycling, or using other types of cardio machines for intervals of 20 to 30 seconds. This high-intensity interval training causes your body to burn more calories and increase your heart rate exponentially, which leads to massive improvements in your fitness level.

The primary benefit of HIIT is that it provides a fast and efficient way to work out. Unlike cardio, where you strive for sustained energy throughout the entire workout, with HIIT, you push to the limit. It means you will see results in a shorter amount of time than with traditional cardio workouts.

HIIT also has some unique benefits when it comes to weight loss. For one, it helps you burn fat quickly because your body becomes highly active during the intervals. Additionally, HIIT help improves muscle tone and strength training because it increases muscle mass while decreasing body fat percentage.

The benefits of HIIT include: 

– Increased cardiovascular fitness and endurance.

– Improved fat storage and weight loss.

– Increased speed and agility.

– Decreased risk of injuries.

How does cardio differ from HIIT?

Cardio refers to any exercise that helps you burn calories. It can include running, swimming, biking, and walking. HIIT, on the other hand, stands for high-intensity interval training. It’s a type of cardio that combines short bursts of intense activity with brief rest periods. It helps to max your heart rate and improve your overall fitness level.

The difference between these two types of cardio is that HIIT is much more demanding in terms of intensity and effort. Each bout of HIIT may be as short as 30 seconds or as long as 60 minutes with high intensity. Some studies have shown that HIIT can activate more muscle fibers than traditional cardio exercises!

HIIT has many benefits over regular cardio because it’s better at burning fat and building muscle. Plus, it’s a great way to increase your endurance and improve your overall fitness level in a shorter amount of time. People with less time choose this type of training.

Which one should I do?

To improve your cardiovascular health, including cardio and HIIT in your routine.

Cardio is a simple exercise that helps improve your heart rate and increase stamina. HIIT is a type of cardio that is challenging and intense. It features high-intensity intervals (HII) followed by a short rest period. This format helps to trigger the body’s natural “fat-burning” mode, which leads to increased calorie burning and improved cardiovascular health.

Both forms of cardio are essential for overall mental health, but if you’re new to exercising or don’t have much time available, HIIT is probably the best choice. It will pump your heart rate up quickly and help char more calories in a shorter amount of time. We can help you build a steady-state cardio routine.


Click to build your perfect routine

A steady-state cardio routine is a must if you are choosing HIIT or Cardio.

When should I do cardio and HIIT?

Cardio and HIIT are two different types of exercise that have myriad benefits.

Cardio is a type of exercise that helps to improve your cardiovascular training. It involves marathon, cycling, or doing other aerobic activities at a moderate to high-intensity workout for 30 minutes or more per day. The benefits of cardio include reducing the risk of heart disease and stroke. It improves your mood and overall fitness level while increasing your endurance. You could use a treadmill with personal trainer guidance.

HIIT is an exercise to burn more fat and calories in a shorter period. It involves intense bursts of activity (such as sprinting), followed by a short rest period. The goal is to alternate between these exercises throughout the workout session. HIIT workouts are more varied than traditional cardio workouts, which can help you target different body parts differently.

Ultimately, it’s best to consult with a professional when deciding which type of exercise is best for you. We can help you tailor an appropriate workout routine based on your unique fitness level and goals.

Frequently Asked Questions

What type of cardio is best for people who want to lose weight?

If you’re looking for a cardio routine that will help you lose weight, HIIT is a form of exercise to try. HIIT involves short bursts of high-intensity activity followed by short rest for recovery. This type of workout is great because it engages all the muscles in your body, burns calories, and increases your heart rate. Additionally, cardio is best for people who want to lose weight if it results in burning more calories than they take in. For this to happen, ensure your cardio routine is challenging but not too exhausting.

If you’re struggling to complete the workout, it’s probably not the right intensity. And finally, remember that cardio is essential for weight loss in different phases of your menstrual cycle. Consult your health professional before starting any new cardio routine to ensure that it’s suitable for you and won’t interfere with your weight loss goals.

Can HIIT be done on an empty stomach? How will this affect my results?

Yes! You can do high-intensity interval training (HIIT) on an empty stomach. However, this may not yield the best fitness results as your body will have to work harder to get calories and energy.


In conclusion, cardio and HIIT are great forms of exercise for people looking to lose weight. HIIT is especially beneficial because it’s a challenging workout that will help you burn more calories. However, if you’re struggling to complete the workout – check the intensity of your workout. And finally, make sure to consult with your health professional before starting any new routine.

Exercise impacts physical and mental health, essential for maintaining emotional well-being. Different types of exercise can help reduce stress, boost mood, and improve physical health. In addition, exercise has a positive effect on your mental health by improving self-esteem and reducing anxiety. So whether you’re looking to reduce stress or increase your physical health, exercise is essential for maintaining emotional well-being.

About TUF

Fitness and Health - TUF HIIT CARDIO

TUF provides the world’s most popular strength and conditioning program. TUF makes it possible to practice a fitness that is universal by design. It does not matter what for you’re practicing The Unbreakable Fitness routine. The TUF program is scalable. It makes it the perfect application for any committed person. The best thing is it does so regardless of athletic or fitness experience of a person. The same routines apply to people with very different backgrounds.

About the author

Krishna Yoganarasimha About the author HIIT CARDIO

Krishna Yoganarasimha

A retired corporate strategy professional by choice who now lives in the Himalayas and spends his time writing articles about the mind, fitness, and human behaviour with a special focus on children.

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