HIIT vs low intensity cardio - what's better?

Remember when HIIT became all the rage?

If you're my age or a little younger you will recall those days.

Currently, we have people who still swear that HIIT is far superior and it's all you need.

Those people are misguided.

I don't start anyone out with HIIT.

A really well designed strength training program is the foundation of fitness.

We need that.

Walking comes next. Get off your ass and go get some fresh air and sunlight. It's great for you.

Zone 1 low intensity cardio is what I use as the base. And if guys need to lose fat I add more of that, often before I even add a single HIIT session.

I add in Zone 2 before HIIT, as well.

And not a ton of it. Just enough for health purposes. Which could be as little as once per week.

Generally, I'll start people with one HIIT session per week where they go hard AF/sprint for 10-20 seconds, then rest for 40-50 seconds. I like 4-6 rounds of that, to start. Then we gradually increase that from there.

I never prescribe more than 10 rounds. I'd rather add another HIIT session to your week before making the session longer.

Those HIIT sessions should be done immediately after strength training.

So my pick is low intensity cardio for the win.

All that being said, if you only care about fat loss and aren't worried about heart health, brain health, and longevity...

Then you could skip cardio altogether and still build a lean, ripped physique.... as long as your diet is in check and you've got your training locked in.

Speaking of which...

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Talk to you soon,
Jay Ferruggia