Peer-reviewed study
HIIT is not automatically better
High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals
Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.
Quick answer
What this study found
When calorie burn is similar, the best cardio format is often the one you can repeat and recover from.
How strong is this kind of study?
- Reviews of many studies
- Controlled trialsThis study
- Observational
- Narrative reviews
Randomized controlled trial. Heavier plates are built from more studies, so they move less when the next one lands.
At a glance
What kind of study this is
Strong evidence
A controlled trial, where people were randomly assigned. That is the design that can actually show cause rather than coincidence.
- Design
- Randomized controlled trial
- Published
- 2016
- Journal
- International Journal of Sport Nutrition and Exercise Metabolism
- Reference
- PMID 26479856
Honest limits
What this study does not prove.
Neither HIIT nor steady cardio is universally superior; population, dose, consistency, and recovery all matter.
Kris's practical takeaway
Here's what to do with it.
When calorie burn is similar, the best cardio format is often the one you can repeat and recover from.
Ways to use it
Safe ways to apply it.
Stop worshiping HIIT
Steady cardio is not lazy
Pick the cardio you can recover from
Related questions
Questions this research helps answer.
Cardio dose answer
How much cardio do you need for fat loss?
Cardio can help fat loss, but it is a lever inside the larger plan, not the whole plan. The useful dose is enough movement to support the calorie target and health without making lifting, hunger, joints, or recovery worse.
HIIT and steady cardio answer
Is HIIT better than steady cardio for fat loss?
HIIT is not automatically better than steady cardio for fat loss. If calorie burn is similar, body-composition changes can be similar too. The better choice is the one you recover from, repeat, and can place without hurting lifting performance.
Related guides and studies
Keep learning about cardio.
FAQ
Quick questions
What is the practical takeaway from this study?
When calorie burn is similar, the best cardio format is often the one you can repeat and recover from.
What does this study not prove?
Neither HIIT nor steady cardio is universally superior; population, dose, consistency, and recovery all matter.
Weekly Science Drop
Get one useful study each week.
One study, one coaching move, and one honest limit so research turns into action instead of overclaiming.
Free coaching tip
Want a useful coaching tip before you go?
Keep going
25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coachedDown 10 pounds and carrying more confidence into daily life.
Justin · 24 · 2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
See the full story
6 months coachedFrom zero pull-ups to five on his own.
Jon Miller · 27 · 6 months coached“Before I couldn't do a single pull-up, and now I can do five all on my own.”
See the full story
3 months coachedBetter technique, better health, and support to keep going.
Jhoan Rincon · 46 · 3 months coached“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”
See the full storyWays to work with Kris
Pick the one that fits your week.
You have read the argument. These are the options, and whichever one you pick carries into the application.
1 of 5
Most hands-onYou want a coach on training, food and accountability every day.- Daily replies, usually within the hour
- FaceTime meal prep: cook, portion, freeze the week
- Fully custom plan with Kris's own demo videos
Core 1:1You want a coach with you daily, without the concierge layer.- Custom training plan with demo videos
- Macros-based nutrition, no rigid meal plan
- Daily accountability at standard priority
New, self-drivenYou run your own week and want a coach reading the numbers.- Custom training and nutrition plan
- One recorded Loom review of your week
- Adjustments based on what the week showed
One-time guidanceYou want direction now without a monthly commitment.- A focused 45-minute Zoom with Kris
- A real diagnosis of what is holding back progress right now
- Guidance on training, nutrition, accountability, or schedule
Community membershipYou want a serious fitness community without a coaching contract.- Access to the Titan Forge Science-Based Telegram community
- Training, nutrition, recovery, and research discussion
- Shared accountability with like-minded lifters