Study suggests you can choose between fast and slow cardio for fat loss - one is not better than the other.

Are you dreading your next sprint workout? Every time you try, it feels like you’re dragging yourself to the treadmill, rower, or shoes, and even your favourite playlist can’t motivate you.

But what if those cardio sessions could be a little more enjoyable? A recent study offers some hope.

Over the past 40 years, more and more people have been struggling with being overweight, leading to health problems like diabetes and heart disease.

Research has mainly focused on how high-intensity interval training (HIIT) affects teens and older adults, but young and middle-aged adults—who could really benefit from time-efficient workouts—are often overlooked.

Improving body composition and fitness go hand in hand, but it’s still unclear whether HIIT or moderate-intensity continuous training (MICT) works better for fat loss and fitness in this age group.

The study found:

• HIIT and MICT were equally good at reducing body fat percentage and abdominal fat.

• HIIT, however, was better at improving fitness (VO2 max), lowering cholesterol, and managing blood sugar.

Conclusion:

Both HIIT and MICT improve body composition and cardiovascular fitness, except for fat-free mass, in young and middle-aged adults. HIIT is more effective for reducing waist size, body fat, and boosting fitness levels (VO2 peak). These results depend on factors like age (18–45), obesity, program length (over 6 weeks), frequency, and the type of HIIT intervals used.

Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10048683/pdf/ijerph-20-04741.pdf