Is High-Intensity or Low-Intensity Cardio Better for You?

One of the most common questions I get is:

Is high-intensity cardio better than low-intensity cardio? 

The answer, like most things in fitness, depends on your goals.

Let’s break down the pros and cons of each, and I’ll share what the science says.

High-Intensity Cardio: The Pros and Cons

High-intensity cardio, like HIIT (High-Intensity Interval Training), is great for improving cardiovascular health in a short amount of time. Studies have shown that high-intensity exercise improves heart function and endurance, increases VO2 max (the body’s ability to utilize oxygen), and reduces the risk of heart disease.

If you're short on time, high-intensity cardio is also incredibly efficient. In just 20-30 minutes, you can burn a significant number of calories and boost your metabolism for hours after the workout due to a phenomenon known as EPOC (Excess Post-exercise Oxygen Consumption), commonly referred to as the “afterburn effect”.

However, if your goal is muscle growth, high-intensity cardio may not be your best friend.

While it helps torch calories quickly, it can also interfere with muscle recovery and growth. High-intensity workouts break down muscle fibers, and if you're doing them frequently, your body may struggle to fully recover, which can lead to muscle loss over time, especially if you’re not fueling properly. This is known as the "interference effect," where too much cardio can negatively impact muscle hypertrophy .

High-Intensity Cardio Pros:

• Improves cardiovascular health

• Burns a significant amount of calories in a short time

• Boosts metabolism for hours post-workout

High-Intensity Cardio Cons:

• Can inhibit muscle growth

• May lead to burnout if done too frequently

• Requires more recovery time due to its intensity

Low-Intensity Cardio: The Unsung Hero

Low-intensity cardio, like walking or brisk walking, might not have the same “wow” factor as high-intensity workouts, but it is a game-changer when it comes to long-term health and fat loss.

Studies have shown that walking just 30 minutes a day can significantly reduce the risk of heart disease, improve mental health, and contribute to overall longevity.

In terms of fat loss, low-intensity cardio might not burn as many calories during the actual workout, but here’s where it shines: it increases your total daily energy expenditure (TDEE).

By incorporating low-intensity activities throughout your day (like taking the stairs, walking your dog, or standing more), you can burn more calories over time without taxing your body in the same way high-intensity workouts do.

Another bonus? Low-intensity cardio doesn’t interfere with muscle recovery.

You can walk or do light cardio on rest days without compromising your gains. In fact, walking after a workout can help with active recovery by promoting blood flow and reducing muscle soreness. A study showed that regular walking can improve insulin sensitivity, lower blood pressure, and promote fat loss, all without putting excessive stress on your joints.

Low-Intensity Cardio Pros:

• Increases total daily energy expenditure (TDEE)

• Promotes recovery and doesn’t interfere with muscle growth

• Improves overall health and longevity

• Easy to incorporate into your daily routine

Low-Intensity Cardio Cons:

• Burns fewer calories during the actual workout

• Doesn’t give you the same cardiovascular conditioning as high-intensity exercise

• Can take longer to see immediate fat loss results

So, Which One Is Better?

The short answer: it depends on your goals.

If you’re training for cardiovascular health or need to fit in a quick workout with maximum calorie burn, high-intensity cardio can be a great option.

It’s efficient, improves your heart health, and helps you get the most out of your workout in a short period of time.

However, if fat loss and muscle preservation are your primary goals, low-intensity cardio might be the better choice. It allows you to burn more calories over the course of the day without risking muscle loss or burnout. Walking or other forms of low-intensity exercise are also easier to recover from, so you can stay active every day without overtraining.

Both high-intensity and low-intensity cardio have their benefits. If you’re looking for a well-rounded approach to fitness, consider incorporating both into your routine. You could do high-intensity cardio once or twice a week for heart health and calorie burn, while making low-intensity cardio like walking a daily habit to support fat loss and overall health.

Honestly, the best cardio is the one you enjoy and can stick with long term. Whether you prefer a heart-pounding HIIT session or a peaceful walk through the park, consistency is key to reaching your goals.

Stay active, stay healthy, and find what works best for you! 🖤

-Brooke