HIIT vs. Steady State: What Actually Works?
A brutally honest look at interval training vs. classic cardio—and why both kinda suck if you do them wrong.
I'm a bodybuilder – sure do I do cardio. Just not the kind that makes me feel like a hamster with existential dread.
Let’s get this straight: Cardio isn't the devil. But it’s also not your golden ticket to shredded glory. The real question isn’t if you should do cardio — it’s what kind. And more importantly: why the hell are you doing it in the first place?
Now, we already know the framework here: health isn’t just abs and a barbell PR. It’s about strength, longevity, and a nervous system that doesn’t scream at you after three flights of stairs. That’s why I train holistically—with a clear focus on strength, hypertrophy, and power. Cardio, whether HIIT or steady state, is in the mix—but it’s not the headline act. It's the support crew. It plays a role, but it doesn’t get the front seat.
The HIIT Pitch
High-Intensity Interval Training (HIIT) promises to torch fat, spike your VO₂max, and give you a metabolic afterburn that allegedly keeps burning calories while you sit on your ass later. Sounds dreamy. And yes, studies show HIIT can improve cardiovascular fitness in half the time of traditional endurance training. You get more bang for your sweat.
But it’s not magic. Overdo HIIT and your recovery gets wrecked. That killer leg day? Now it's just limp noodle day because you thought 6 rounds of 40s sprints on an empty stomach would “cut you up.” Smart move.
The Steady State Saga
Then there’s Steady State – jogging, cycling, brisk walking like your life depends on catching the last bus. Boring? Maybe. Effective? Absolutely. Lower intensity cardio trains your aerobic base, increases mitochondrial density, and helps with fat metabolism – all without tanking your CNS.
It also teaches you to endure things. Like podcasts. And your own thoughts.
So What Now?
Pick your poison based on your goals, not your Instagram feed.
- Want endurance? Do steady state.
- Want VO₂max and metabolic punch? Add HIIT once or twice a week.
- Want to recover better and train more often? Don’t kill yourself with either.
Cardio isn't about punishment. It's a tool. Use it, don’t worship it.
TL;DR: Mix it smart. Don’t major in cardio-minors. You're a lifter, not a Lycra-clad masochist.