My friend, like many others are curious for the answer to this question. We all want to burn more fat and lose weight quickly, but which type of cardio will do it the fastest?
Unless you are a fitness model or prepping for a photo shoot the best cardio to burn fat is the one you enjoy the most. Why you may ask – there is a simple answer: consistency. If you love the cardio you are doing then you are more likely to keep doing it and being consistent with it.
There are two different types of cardio: steady state and high intensity. High intensity cardio is defined as so intense that you couldn’t do it for more than 60 seconds. An example would be sprinting as hard as you can for 30 seconds to the point where you are puffing and out of breath and you have pushed yourself to your max, then having a 30 second recovery period. This is also known as HIIT: High Intensity Interval Training.
Steady state cardio is any cardiovascular activity performed at an intensity (usually 50-75% of your maximum heart rate) that you can do for an extended period of time (30-60 minutes). Examples of this would be jogging, running, biking, swimming etc.
Here is a breakdown of steady state vs. high intensity training when it comes to fat burn
Low-to-moderate intensity aerobic activity will:
- Provide less impact on the joints, making it ideal for those who are beginners and have more weight to lose.
- Burn fat directly (as opposed to total calories) and can be done for a longer period.
- Can be used as active recovery from more intensive training systems.
- Moderate cardio done for an extended period of time (60 minutes+) will result in burning muscle instead of fat.
Higher intensity cardio will:
- Will burn more body fat in a shorter amount of time.
- Will increase your metabolism to a greater degree lower intensity cardio therefore you continue to burn fat for up to 48 hours after the workout.
- Offers fitness benefits such as improved endurance, strength, and athletic performance.
- Is harder on your joints.
So the best answer is to do the cardio than you enjoy and will consistently do (for me that is Turbo Jamand TurboFire). If you haven’t tried HIIT have a go – you may enjoy it! You can do it 3-4x a week on alternate days (Mon, Wed, Fri). Adding both steady state cardio and HIIT into your exercise routine will give you the best of both worlds!