EXERCISE: HIIT vs. Cardio: How Often Should You Do Each?

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How often should I incorporate HIIT and cardiovascular exercises into my workout routine?

Hi Masada,

Great question!

HIIT and cardio are both effective forms of exercise, but they have different benefits and drawbacks.

It’s like brothers or sisters who share the same genes, but are competitive in their sibling rivalry.

HIIT, or high-intensity interval training, is a type of exercise that involves alternating short bursts of intense activity with periods of rest or low-intensity activity.

Cardio, on the other hand, is any type of exercise that gets your heart rate up and sustained for a period of time.

They share some similarity, but not quite. So they are kinda same same, but different.

So, how often should you incorporate HIIT and cardio into your workout routine?

Cardio:

Cardio is a great way to improve your cardiovascular fitness and burn calories. However, it is not as effective as HIIT for building muscle.

It’s like that coffee you drank at that nearby cafe. It’s conveniently available and the barista keeps bragging about how good it is.

But you kept your peace smiling, knowing that it’s never going to be as good as that special brew made by your favorite someone.

Most self-proclaimed experts recommend doing cardio at least 3-5 times per week for at least 30 minutes per session.

HIIT:

HIIT is a very effective way to improve your cardiovascular fitness, burn calories, and build muscle.

However, it is also very demanding on your body, so it is important to listen to your body and rest when you need to.

If your body screams, “Too much! Stop!” Then stop.

Most fancy-pants experts recommend doing HIIT no more than 2-3 times per week. This will give your body enough time to recoup between workouts.

How to combine HIIT and cardio:

One way to platter HIIT and cardio together on the dining table is to do a HIIT workout and a cardio workout on different days.

It’s like seeing those two friends separately who doesn’t see each other eye-to-eye.

Another way to mix-n-match them together like a McDonald’s breakfast set, is to do a HIIT workout followed by a cardio workout on the same day.

It will be like stepping down from heavy rock 'n roll to slow Jazz.

If you are a newbie in HIIT, it is best to start with one HIIT workout per week and gradually increase the frequency as you get fitter.

Here is an example of a HIIT workout:

  • Warm up for 5 minutes by jogging or jumping jacks.
  • Sprint for 30 seconds.
  • Rest for 30 seconds.
  • Repeat steps 2 and 3 for 10-15 rounds.
  • Cool down for 5 minutes by stretching or walking.

Visit HIIT and cardio: The perfect combination for a healthy heart and a lean body!

Here is an example of a cardio workout:

  • Go for a 30-minute run or bike ride.
  • Swim for 30 minutes.
  • Take a dance class.
  • Play a sport.

Thought-provoking questions

Faithfully Yours, Gary

Hi guys, Subscribe to my newsletters for first hand tips on health and fitness: Fit40Strong's Newsletters!

Fun fact:

HIIT has been shown to be more effective than traditional cardio for burning fat and improving cardiovascular fitness in a shorter amount of time.

It’s like that younger brother John secretly succeeded in overtaking his older brother, James, in every running track.

But John prefers to smile and keep quiet in front of James’ self-boasting, out of love.

Bonus tip: If you are new to HIIT, start with shorter intervals and gradually increase the duration as you get fitter.

More tips are in the links above.

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