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I'm not saying this study is the definitive be all end all, but here's the thing...

Even if one specific type of cardio was more effective for fat loss than another (HIIT cardio vs. LISS cardio) it wouldn't really matter for the vast majority of people anyway.

Cardio is only a supplemental fat loss tool in the first place (the majority of your deficit will be created by just managing your calorie intake), and if there is any difference between the various forms it's not going to be anything dramatic.

For that reason, it doesn't make sense to NOT just go with the form of cardio you enjoy most and can stick to during your cutting phase, whether it's low intensity/long duration, high intensity/short duration or something in between.

Burning a few extra calories per session is hardly going to be worth it if that means powering through a form of cardio that you really don't like doing and that you'll be likely to burn out on and ditch eventually anyway.

Now if you genuinely felt the same about all forms of cardio and had no preference whatsoever then obviously it'd make sense to choose the most "effective" one, but as of now there's no clear answer on which form that is.

So again, just choose based on preference.

Not just in terms of the intensity/duration but also the exercise itself, whether it's cycling, stair stepping, brisk walking, some type of outdoor activity or whatever.

"But what about the EPOC/afterburn effect of HIIT?"

Not a factor unless burning the caloric equivalent of like 5 extra almonds excites you.

As mentioned in the video though, the one caveat is that HIIT cardio is much more demanding on the body and will create more overall muscle damage/joint stress/systemic fatigue (not to mention that when done correctly it's just really fucking hard), and so if maximizing hypertrophy/strength gain is your primary goal then it's probably not going to be the ideal choice.

You can still throw in a couple HIIT sessions per week if you really want, but don't go overboard on it and also try to schedule it as far away from your weight training workouts as you can to minimize overlap.





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