HIIT isn't automatically better than steady cardio for fat loss

Both burn roughly the same calories per minute of real effort — the difference is elsewhere

High-intensity interval training has a reputation as the superior fat-loss tool, partly thanks to the 'afterburn effect' (EPOC) — the extra calories burned recovering after a hard session. That effect is real, but it's much smaller than marketing suggests: research puts it at roughly 6-15% of the calories burned during the session itself, not the dramatic all-day burn people imagine.

When total time and effort are matched, steady-state cardio and HIIT burn comparable total calories — HIIT is simply more time-efficient per minute because the intensity is higher, not because it has some unique fat-melting property. A 20-minute HIIT session and a 40-minute steady session at moderate pace can end up in a similar calorie range.

The real deciding factor is which one you'll actually do consistently and recover from. HIIT is harder on the joints and nervous system and needs more recovery between sessions; steady cardio is easier to repeat often and layer around strength training. Pick based on recovery capacity and enjoyment, not on a myth about which one burns more fat.

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