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Cardio vs. Interval Training Debate

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Cardio is a Waste of Time!

Cardio vs. Interval Training

Have you ever tried running for 30 minutes to an hour, 3-5 times per week, for months, only to find that your fitness results plateau and you never get to the level you want?

The vast majority of people run because they want to look better, but don't end up looking better from it at all. In fact, many people begin to develop larger appetites and slip into the "I ran today, so I can eat this bag of chips" phase.

So why do so many people at the gym run all the time, if it's not helping them achieve their goals? The answer: they've been lied to!

Here's the deal: traditional cardio IS good for the heart of course (more on that in a sec), but it is also very bad for many joints, the knees, ankles, and hips, and here's the kicker: there are actually ways to get your heart and lungs working 10x harder without running at all!

The most important thing to consider here is that you can get all the heart-related benefits of cardio routines from "High-Intensity Interval Training" (HIIT), and here's the best part: you will actually see steady improvement in your strength, speed, stamina, agility AND the way you look!

NOTE: After doing a crazy amount of research (with some trial & error), I now use an Interval Training with great ratings called "Turbulence Training". Check it out if you're good to go, or read on to learn more about the benefits of Interval Training over traditional cardio exercise.

Cardio vs. Interval Training Table of Contents

  1. My Cardio vs. Interval Training Story
  2. Interval Training: Why the "Fat-Burning Zone" is a MYTH!
  3. Why Interval Training Works For Us "Regular" Folks
  4. YOUR TURN!
  5. Wanna give your Heart a workout?
  6. How Interval Training is Better for Your Heart Than Traditional Cardio
  7. Interval Training Video
  8. What's Your Weapon of Choice?
  9. How Often Do I Need To Do Interval Training?
  10. How Much Is TOO Much?
  11. The Program That Unlocked My Fitness Potential...
  12. Anything Else?
  13. Interval Training: What to Remember
  14. Fitness To-Do List

My Cardio vs. Interval Training Story

Here's my fitness story:

I played year-round sports from the time that I was 5 years old, all the way through high school. However, I was always 'chubby', even though I ran track, played football, basketball and volleyball regularly.

It seemed like everyone was running and talking about "going on a run" to "get in shape". So, naturally, I tried it myself. Even though I was always running, I was between 190-207 pounds (I'm 6' 3"). This was also partially because of a poor diet, but more on that in a minute...

Fast-forward to college:

Most people put on the "Freshman 15" when they leave the house and go off to college, but I did the opposite. I changed my diet a bit (because of high triglycerides), and started losing excess fat.

NOTE: While my triglycerides (one of the leading causes of heart attacks in people under 50) went down from changing my diet, they have gone waaaaay down from that level after implementing an interval training workout regimen!

But then (this is where the magic happened), I plateaued. I couldn't seem to run enough to lose any more excess fat, and I wasn't gaining muscles at all from working out either.

Why is that magical, you ask? Well, I decided to take up an "interval training" workout program, and I lost 28lbs of fat and packed on 5-6 lbs of lean muscle! What's crazy, is that at first I wasn't even doing anything a trainer or athlete would even call "Interval Training"...

Anyway, I've never felt so good in my life, and it's all due to utilizing maximum capacity exercises at short, repeated intervals!

Plus, as an added bonus, now that I know more of what I'm doing, I only work out about 30-40 minutes, 3 times per week. (Before, I would stretch a lot longer, run for 30 minutes, AND 'lift weights' for 30 minutes or so, meaning my workouts would take 60-90 minutes.)

So, in the end, I've saved myself 1-3 hours per week, burned off over 20 lbs, trimmed my waist by 2 inches, and boosted my strength, speed and stamina!

In short: I LOVE Interval Training, and I will NEVER waste my time with boring cardio routines again!

Interval Training: Why the "Fat-Burning Zone" is a MYTH!

Many people seem to have the impression that in order to lose fat, they need to run long enough and fast enough to get in the "fat burning zone".

I guess this is probably due to the fact that most treadmills have those green, yellow & red bars for how hard you're working...but it's just not true!

Yes, getting your blood flowing and working up a good sweat can burn a lot of calories quickly, and if you have a deficit of calories (on a consistent basis) and you're still receiving proper nutrition, you WILL lose weight over time.

However, by utilizing "supersets" (i.e. short, high-intensity clusters with small breaks between), your body will respond with hormonal and metabolic power boosts! =)

When you run for a long time, and get in the habit of doing so at the same approximate speeds, your body responds by adapting to the speeds and intensity, which typically shows results at first.

But, after doing cardio routines for a few weeks, your results will plateau, and there is only so much room to work with when you have only 3 main variables: speed, incline & duration.

Why Interval Training Works For Us "Regular" Folks

"So if traditional cardio routines only have 3 major variables to manipulate to allow for steady improvement, what does interval training have to work with?"

Here they are:
- intensity level
- speed (reps, mph, etc.)
- exercise duration
- rests between supersets
- bodyweight vs. weighted exercises
- recovery period between workouts
- repetitions
- lifting form
- repetition time
- weights
- exercise variability

Here's the deal: by gradually changing and increasing the intensity of the workouts, picking different exercises that focus on the same muscles, combining varying complex workouts (that target multiple muscle groups simultaneously), and allowing for proper recovery times between workouts, Interval Training will catapult your fitness results like nothing else!

So why did I say Interval Training works for us "regular folks"? Because most people don't know (or care) about the scientific reasoning behind the metabolic, hormonal and muscular processes their bodies go through, they just want results they can see and feel, without having to bend over backwards!

Yes, there have been numerous studies on the benefits of Interval Training related, and it has been verified by Olympic athletes, marathon runners, military officers and personal trainers, but you just want something that works, right?

Here's why Interval Training works:

The key is that with Interval Training, so many things can be tweaked and improved upon, that there is a practically infinite amount of potential!

This means you will never get bored with your workouts, you will never stagnate and drop off with your results, you will never have to workout for more than 45 minutes again (including stretching and warming up), and you will get in the best shape of your life in mere months! (This is exactly what I did with "Turbulence Training"!)

YOUR TURN!

Cardio vs. Interval Training

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Yes, you're right!

Gavin says:

I'm a 17 year old and went jogging for an entire year for 2 kms. Lost only 5 kilos. With the same diet (probably I cut down on sodium-rich foods), I went HIIT for the same km with less time and lost 10 kilos; mostly my thigh weight and my stomach fat. HIIT FTW!

Posted February 04, 2012

Diogo says:

So true... Love the article!! But I have a little question about HIIT: This type of workout consumes muscles as well?

Posted January 24, 2012

ernieplotter says:

Interval and sprints have always worked for me...

Posted January 11, 2012

Johnny says:

this is true, i'm done a lot of cardio without seeing much results in the past, i just started working out at home with www.workoutbuddyx.com. It's just 30 minutes of different HIIT based workout a day, and already seeing results.

Posted January 07, 2012

mikekiafas says:

Really nice, i like this site so much,i am a professional bodybulder and run my own site here http://e-bodybuilding.org/ check it if you want to tell me your opinion.i got anything that has to do with bodybuilding.

Posted December 10, 2011

workoutdvdworld says:

I love interval training. Especially HIIT training that shoots your heart rate through the roof and leaves you gasping for breath! Bring it on!!

Posted December 08, 2011

chloe says:

If you have a fitness base, you should stop doing monotonous long cardio and start with Intervals!

and I find this fitness company doing exactly what that has been said!

http://www.jabodyworks.com

Posted October 13, 2011

jvernier33 says:

Cardio has more negative outcomes than positive ones. The "fat burning zone" really is a myth. What you eat you do for the rest of the day is what causes you to gain or lose weight, not a single workout. Plus there is a hunger response to distance running and long-duration cardio, which is usually described as a carb craving.

Posted August 20, 2011

fabio56 says:

Cardio is good for beginner ,the is better HIIT ,more fun more results

Posted August 06, 2011

Tim says:

Cardio is just waaayyyy too inefficient.

Posted July 17, 2011

John says:

THANK YOU! I'm so tired of hearing about these people who run 5 miles every morning and think they're awesome. Yeah that's hard work, but there's nothing more difficult than sprinting in my opinion. Besides that, long distance burns less calories, and doesn't increase your metabolism. Oh yeah, and wastes A LOT of time.

Posted July 17, 2011

TomTom says:

i agree. an intense interval routine will pull you out of a plateau. however, a continous cardio workout, i.e. running, eliptical, stairclimber... at a set pace for 1/2 an hour to an hour ALSO is great for your heart and lungs. being able to MAINTAIN that level of activity is a great sign of your overall fitness. both are great, but have differant objectives at the core.

Posted July 08, 2011

kindsinner says:

Opting for the type of training mainly depends on how fit you already are. Cardio training is basically prescribed to the people who are most of time are inactive or doing very less physical activities. Whereas, interval training is opted for the people who are active and also can handle some of the strenous exercises too. As cardio exercises training is very slowly progressive, most of the active individuals may find it boring. So, training should be selected on examining the activity level and on the basis of how much physical strain that individual can hold.

Posted April 28, 2011

Prolife says:

Interesting. I've never heard of this approach to exercise before. I do running aerobics, not to lose weight but to strengthen the heart and lungs. I know that aerobics alone won't take off the pounds.

Posted April 16, 2011

Ryan says:

This seems to make sense. I remember training for my soccer team in high school and I did both club and school. When I did club practice, we always started off with a mile and a half run (essentially one massive jog around the park). When I did high school, we ended about one practice a week with confederate flags (sprinting diagonally across a soccer field and jogging the width). When you add in that a soccer game or practice game is basically one big, long interval training session, it always seemed like after only a few weeks of soccer practice (for high school), I was at or above the fitness level I would attain towards the end of club season. Just an observation, but I believe the hype.

Posted April 10, 2011

Ethan says:

Errrm... I need (really want) to lose 25 lbs of fat in 2 months. I'm 19, 5'4, and go to college 4 days a week (so I am somewhat active). If I lose 25 lbs of fat I will be in my normal weight for my age/gender/height. I've never exercised before... and I was thinking of doing 2 hours of cardio every day for 2 months to lose those 25 lbs of fat & eating 250 cals less a day & eating properly (a multivitamin, fruits, fiber, protein, vegetables, water, etc)... but recently I learned about interval training and I'm skeptical about it... I have no problem with doing 2 hrs of cardio a day. I will simply ran for 10 mins at moderate speed, then take a 2 min break,and will keep repeating that until I complete my 2 hrs. That way I plan to burn 1,000 cals with cardio a day. Anyway, nvm... this is not the right place to post this.

Posted February 28, 2011

kat292 says:

Interval training is confusing your muscles to switch from another level of something to another level. Comparing to cardio, cardio is a static type of fitness where it only focuses on one thing.

Posted February 01, 2011

MAGarrard says:

i love interval training. cardio gets boring after 10 mins or so. nice lens, though.

Posted January 24, 2011

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Posted November 05, 2010

Ananth says:

cardio definitely!

Posted November 02, 2010

No way, Monkeybrain!

marann19 says:

Cardio by itself does not work for me. Adding intervals to a workout is what burns the calories. However, for someone wanting to lose weight, they will see results starting with cardio, but won't be toned. Therefore, I wouldn't say cardio is a waste of time.

Posted January 19, 2012

Glen says:

It's all about having a balanced exercise platform - sick and tired of all these "this ways better than that way" arguments. I love endurance running and compete in many races. As part of my training I do long runs and I also do intervals. Those who only do intervals soon find out the hard way when they are 3/4 way though a marathon and their body isn't use to this type of stress and just cop out. You need to do the long runs to condition your body. Balanced training program is the key.

Posted December 09, 2011

longevity ! says:

isnt it good to do intensity some days ... longer cardio another .. some balance work .. yoga another ...little bit of weights another keep joint wise and keep diet natural remembering how what are designed to eat and phyically achieve is essential for complete body health including the MIND!
we dont need all those phoney products or any clever smart machines to stay fit in fact all we need is our body weight , motivation , and time. go out and experience the real gym .. mother nature! staying fit is important so we dont become burdens on society and it all counts for nothing if you dont eat natural foods.. real food not protein drinks etc. i would think apart from long distance running ( usually not good for joints)my advice to people is to do what you like .. tennis.. mountain bike .. swim ..canoe .. walk .. whatever but make sure it makes YOU happy! afters years of training i would say doing cross training with alittle bit of everthing would suit most people needs.

finally if it cant be sustained without products or it leads to recurrent injury then its not worth your time .. find the next best thing its all out there.

Posted September 12, 2011

Justin says:

"they need to run long enough and fast enough to get in the "fat burning zone"

Intensity not duration dictates substrate utilization. At rest your utilizing anywhere from 90-98% of fats to fuel metabolism. The spectrum shifts as you start to increase your metabolic demands from a resting state. To fully understand the fat/carb. ratio of calories burned you need to understand percentages of each fuel used during training (which again is dictated by intensity). Yes, HIIT training does increase EPOC and you burn more calories post exercise and it definitely has it's benefits. However, posting "Cardio is a waste of time" is a statement based clearly on opinion not research like you suggest. It has no physiological substance to it and it is exactly the kind of thing fitness/health professional don't need people preaching.

Posted July 19, 2011

HoogleBoogle says:

Forrest Gump didn't run sprints. RUN FORREST RUN!!!!!!!! "HIIT" BWAAAAAHAHAHAHAHAHAHA!!!!!!! What a joke!

Posted December 11, 2010

Who Cares says:

This is bull designed to sell a fricken booklet. Not impressed at all scammer.

Posted November 24, 2010

MisterJeremy says:

I just really love running. And mainly for reasons you don't mention: winding down, seeing some sights, contemplation.

Posted October 19, 2010

Jason says:

You have excellent points, especially about building muscle and the hormonal change that will occur with interval training. However, there is a difference between the fat burning zone and the cardio training zone. Personally, I try to not think about the fat burning zone at all and just go for the cardio zone. When I run, my heart rate is up at at least 170 usually, and I can sustain that for 20-30 minutes right now. In my running prime, however, I was sustaining this for an hour or much longer, and I was running fast. And I stayed much slimmer than if I hadn't exercised.

I think the interval training will build strength but this can be achieved with cardio as well as weights and calisthenics. The cardio also will build muscle if high intensity is kept. The benefit to the heart is probably greater with cardio too.

Posted September 18, 2010

Kevin says:

I want to lose weight so I run a lot

Posted August 15, 2010

Cavalier says:

I'm only posting so I could be on a losing team. All signs point to Interval training and/or High Intensity Interval training. :) Please read the other "no way it's bad" posts and evaluate how knowledgable the posters are on the topic.

Posted April 02, 2010

David says:

Interval Aerobic Training, for me, stresses out my nervous system, makes me more susceptible to sinus infecitons, and makes me real sore. Having said that, superset weight training is awesome, and a real time saver, but if you want to get bigger muscles it is not the way to go, but it will lean you up and force you to get in and out of the gym quicklty and effieciently. Fact is, and Craig Ballatyne will say this as well, exercise really has little effect on fat loss if your diet stinks. So called long slow boring cardio is very effective in combination with a good diet, and a program can be designed where one incoporates super sets and traditional cardio, and gets good results in 45 minutes, 3 x a week with a good diet.

Posted March 11, 2010

john uk says:

what a load of bollocks burn more than you eat result simple

Posted July 21, 2009

Kieran says:

I tried interval training and was tired for two days. I had bags under my eyes and spent the whole time yawning. Since I went back to my normal runs (first I do bodyweight exercises like push-ups, chair dips, plank and then go for my run) I feel more refreshed, more invigorated, and I'm steadily losing body fat. I'm not denying that interval training has many benefits (growth hormone release is probably the most important in my opinion) but I don't think it's the be-all and end-all when it comes to training.

Posted August 25, 2008

 
view all 85 comments

Wanna give your Heart a workout? 

How Interval Training is Better for Your Heart Than Traditional Cardio

Concerned with your Heart's health? Good! You should be...

Lots of people go running regularly to lose weight. While this is NOT as effective as consistent interval training, many argue that cardio is the best method for keeping your heart healthy. Therefore, there are lots of skinny folks that go running primarily for their heart (and maybe to STAY skinny).

Well, to dispel any myths or doubts, let me say that traditional cardio is not as effective as interval training for heart health, because interval training works the heart, lungs and muscles to the max for short lengths of time, which keeps your system from getting used to the long, steady cardio workouts.

This, in turn, keeps you from stagnating, and boosts your heart's stamina and strength more than traditional cardio, too!

Interval Training Video

This is the video that got me on the right track with losing fat and gaining muscle, so I figured I'd find it and let you check it out, too.

By the way: if you're curious about the program Craig talks about (which is the exact routine I used to cut 28lbs of fat & gain 5-6lbs of lean muscle), check out my review of his Turbulence Training program for details on my results, free example exercises, and bonus fitness guides worth $634.71!
High Intensity Interval Training
by cbathletics | video info

190 ratings | 201,638 views
curated content from YouTube

What's Your Weapon of Choice?

Loading poll. Please Wait...

How Often Do I Need To Do Interval Training?

The majority of people who workout regularly, do so either 3 or 5 times per week. Most of us have heard of recovery periods, and know that it's best to give yourself a day between exercising, but it depends heavily on what you're doing in your workouts.

For example, many bodybuilders will complete their heavy-lifting routines on Monday, Wednesday and Friday. Then, to keep from gaining too much weight, they simply run or bike on Tuesdays and Thursdays. This burns the extra calories they are taking in to keep their muscle mass high, while giving their muscles a rest between workouts.

However, most of us aren't bodybuilders, and most of us don't have 1-2 hours per day, 5 days per week to devote to our fitness efforts.

So the question is: "If I'm using an Interval Training routine, how often should I work out?"

How Much Is TOO Much?

Well, if you're looking for the answer to the question above...I'll just let Yuri answer that one for ya:
When To Do Interval Cardio Training???
by yelkaim1 | video info

63 ratings | 54,108 views
curated content from YouTube

The Program That Unlocked My Fitness Potential...

Wow...That was a lot of information to digest, but I hope it helped. In summary: Interval Training is an amazing method for boosting your fitness results while decreasing the amount of time you spend in the gym.

After starting one easy-to-follow Interval Training program, I was able to achieve the best results of my life, and I want you to have the same opportunity.

The exact Interval Training program I used is called Turbulence Training, and it is literally THE reason I feel so great about my body.

If you're interested in checking out, be sure to head over to my Turbulence Training review to learn more about my results with it, get free exercises, and get 5 FREE fitness guides when you get the already jam-packed Turbulence Training program!

Anything Else?

Well, now that you've had a chance to look at it from both sides, what do you like the best? Feel free to elaborate on your vote and discuss what works for you, or just say hi! (Also: I would really appreciate it if you bookmark and/or rate this page. Thanks!)

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  • Reply
    rubyc10 Jan 29, 2012 @ 7:51 am | delete
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  • Reply
    Jan 19, 2012 @ 10:10 am | delete
    Yes, interval training is a great way to get fit. You've got to be careful not to overdo it though. Pushing too hard too often will result in burnout and loss of fitness.
  • Reply
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    entertainmenteveryday Dec 6, 2011 @ 6:59 pm | delete
    Great information! I love interval training but, always open to new information.
  • Reply
    Lisa Nov 30, 2011 @ 2:26 pm | delete
    looks like the "turbulence training" link is broken......
  • Reply
    samthrone Nov 3, 2011 @ 10:08 am | delete
    Hi FitnessFanatic

    For ladies, Is 2 interval trainings per week, half hour per session enough?
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  • Reply
    jvernier33 Aug 20, 2011 @ 3:12 pm | delete
    I also agree about cardio. Dr. Kenneth Cooper, history's biggest proponent of distance running for health and fitness, just recently stated that one should do "short, intense bouts of exercise," because distance running and traditional cardio tends to lead to chronic joint problems and overuse injuries. I touch on this and more in one of my lenses.
  • Reply
    Ron Aug 19, 2011 @ 8:36 am | delete
    Good talk, I agree about cardio.

    Ron http://www.intervalstraining.net
  • Reply
    Cinnamonbite Aug 16, 2011 @ 10:25 am | delete
    Yeah, I've tried interval training. It doesn't do anything. I don't lose any weight. I don't gain any cardio fitness. I wish it did, because tabatas 3 times a week is a dream come true because it's SO easy but you get what you put into it. It's easy because it's worthless.
  • Reply
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  • Reply
    Canasian Apr 18, 2011 @ 10:05 pm | delete
    I like this idea! i'll try it sometime also!
  • Reply
    Canasian Apr 18, 2011 @ 10:05 pm | delete
    I like this idea! i'll try it sometime also!
  • Reply
    mattseefood Apr 16, 2011 @ 9:08 pm | delete
    I think interval training works better if you want to get your heartbeat up and burn more calories. Steady-state (regular) cardio however, can prep you up for marathons or long runs better. But interval training can also boost your endurance. I guess the key is balancing the two effectively :) Go work it out! Check out my workout lenses as well :)
  • Reply
    Prolife Apr 16, 2011 @ 11:37 am | delete
    Interesting. I think I'm going to try this approach.
  • Reply
    Dec 21, 2010 @ 2:03 pm | delete
    Very thought-provoking!
  • Reply
    MisterJeremy Oct 19, 2010 @ 9:35 am | delete
    Interesting perspective. I think interval training and cardio training suit different body types, and even more importantly, personality types.
  • Reply
    Burn Fat Gain Muscle Oct 11, 2010 @ 11:48 pm | delete
    Just take a look at the physiques of a marathon runner and a sprinter. The marathon runner will perform long hours of cardio, while the sprinter will do High intensity interval training. It depends on how you want to look.
  • Reply
    abernook Oct 6, 2010 @ 6:17 pm | delete
    used to do interval training then wen to cardio...have to get back to interval
  • Reply
    Fit_Over_40_Buzz Sep 19, 2010 @ 5:25 am | delete
    Very cool lens. Informative and fun. Thanks for sharing. Thumbs Up given.
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    bluenose10 Jul 25, 2010 @ 9:20 am | delete
    I cant understand why you say it doesn't work.

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  • Reply
    Bluenose10 Jul 25, 2010 @ 9:19 am | delete
    Cardio works for me ?
  • Reply
    http://www.fatlossfactortips.com/ Jul 25, 2010 @ 9:17 am | delete
    Great information.
  • Reply
    Victor-Perea Feb 4, 2010 @ 8:54 am | delete
    Wow! Grat information. I was abou to start a cardio program. I'll read every word of this lens and learn before start.

    Thanks.

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    davidhoward Apr 4, 2008 @ 9:22 pm | delete
    Great lens. I was stuck on the old school 3 to 5 sets of 10 routine doing basic movements for most of my life. Recently I added new modified movements to my routine and included Kettlebells. My strength and size gains are impressive and the body fat is melting away.
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    TrophyMan Mar 29, 2008 @ 9:20 pm | delete
    I have found no better combination for diet and exercise than:
    - the Warrior Diet for fat burning diet
    - Tabata Protocol for high-intensity interval training for cardio/fat burning
    - Measured Intensity Training for muscle gain

    my 2cents
  • Reply
    SemperFidelis Mar 26, 2008 @ 10:08 pm | delete
    Amen! My husband and I are on the same page as you. Great lens quality as well.
    Blessed by a Squid Angel today! :)
    Colleen ~ www.squidoo.com/squid-angel
  • Reply
    9yards Mar 25, 2008 @ 3:16 pm | delete
    Excellent lens! The best thing I discovered was interval weight training. My favorite trainer taught me to do a weight lifting set, then push ups, jumping jacks, etc to get my heart rate up and right back into a set with weights. I got toned (not bulky) and down to 20% body fat - not bad for a woman at any age! Intervals WORK! Definitely checking out Turbulence Training!
  • Reply
    flaminglacer Mar 25, 2008 @ 4:52 am | delete
    Interesting points of view and a good lens! - Squid Angel blessing....
  • Reply
    Home-Sweet-Home Mar 23, 2008 @ 7:41 am | delete
    Fantastic lens FitnessFanatic! I have also had success with interval training, and I would recommend it to anyone else wanting to get more "bang for their buck" with their workouts.
  • Reply
    MissMoneyPenny Mar 21, 2008 @ 11:18 pm | delete
    After owning a specialty running store for many years, I would have to say there is a place for cardio and interval training. However, if I had to pick just one, I would have to say interval training!
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Important!

Interval Training: What to Remember

Interval Training keeps your body from growing accustomed to long, boring cardio routines, and drives your results on an upward trend!

By performing short, high-intensity workouts, your body will improve faster than you've ever thought possible. Your strength, speed, agility, stamina..and the way you look will improve tremendously, all in a very short time!

Fitness To-Do List

1) Read Turbulence Training review to learn more

2) Get Turbulence Training & FREE bonuses (Worth $634.71)

3) Take action with the Turbulence Training program

4) Enjoy having an amazing, head-turning, healthy body!

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