HIIT vs. Aerobic Exercise: Which Is Best for Cardiovascular Improvement?

With so much advice on the internet, it can be challenging to know which type of workout will help you reach your goals. Are high-intensity interval training (HIIT) workouts better, or should you focus on aerobic exercises? And which one is better for your heart health?

We sat down with Craig Stucky, Rehabilitation Services Operations Manager at AdventHealth Ocala, to learn more about these two types of exercises so you can determine which is right for your goals and whether one is better for cardiovascular health.

Understanding HIIT Exercises

“High-intensity interval training, or HIIT, is a style of exercise that alternates short bursts of high-intensity effort with periods of lower-intensity movement or rest,” says Craig. “The goal is to raise the heart rate significantly during the work intervals, then allow partial recovery before repeating the cycle.” One of the great things about HIIT exercises is that they can be adapted to your fitness level by changing the interval length, intensity, type of exercise and amount of recovery time.

HIIT Exercise Examples

Common examples of HIIT exercises include:

• Alternating walking with faster walking or jogging
• Bodyweight circuits using squats, jumping jacks, mountain climbers, step-ups or burpees
• Cycling
• Rowing intervals
• Sprints followed by easy pedaling
• Stair-climbing intervals
• Swimming intervals

“A simple beginner example is 30 seconds of faster walking followed by one to two minutes of easy walking, repeated for 10 to 20 minutes after a warm-up,” explains Craig.

HIIT Heart-Healthy Benefits

When it comes to your cardiovascular health, HIIT is an effective way to strengthen your heart. “Because HIIT uses a work-and-recovery pattern, it challenges the heart to respond to changing demands while allowing recovery between harder efforts. For people with known heart disease, significant risk factors, or those new to exercise, HIIT should be introduced gradually and ideally with medical guidance,” shares Craig.

HIIT workouts can significantly improve overall cardiovascular fitness, which reflects how efficiently the heart, lungs and muscles use oxygen during activity. These exercises may also improve your blood pressure, insulin sensitivity, cholesterol levels, body composition and overall cardiovascular efficiency.

Aerobic Exercises Explained

Aerobic exercise, also called cardio, can be defined as rhythmic and sustained movement that increases your breathing and heart rate for an extended period of time. “Aerobic exercise typically uses large muscle groups and can be performed at light, moderate or vigorous intensity,” shares Craig. Moderate-intensity aerobic activity means you’re breathing harder but can still talk, while vigorous activity makes talking more difficult.

Aerobic Exercise Examples

Common examples of aerobic exercises include:

• Cycling
• Elliptical training
• Rowing
• Running or walking
• Stair climbing
• Swimming

Heart-Healthy Benefits of Aerobic Exercise

Aerobic exercise is one of the most established forms of exercise for heart health. It helps strengthen your heart, improves circulation, supports healthy blood pressure, improves cholesterol and blood sugar regulation, assists with weight management and reduces the risk of cardiovascular disease.

“Best-practice public health guidance recommends that adults aim for at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous-intensity aerobic activity or an equivalent combination, preferably spread throughout the week. Muscle-strengthening activity at least two days per week is also recommended for a well-rounded program,” shares Craig.

Comparing HIIT and Aerobic Exercises for Heart Health

When asked how HIIT and aerobic exercises compare and differ when it comes to heart health, here’s what Craig had to say: “Both HIIT and traditional aerobic exercise can benefit heart health. Aerobic exercise is typically performed at a steady, sustainable pace and is often easier for beginners to maintain consistently. HIIT uses shorter bursts of higher intensity and may produce similar or greater improvements in cardiorespiratory fitness in less total time, but it’s more demanding and may not be appropriate as a starting point for everyone. From a best-practice standpoint, the safest and most sustainable approach is to build a consistent aerobic base first, then add HIIT gradually if the person’s health status, fitness level and goals make it appropriate.

Is One Better Than the Other for Cardiovascular Health?

So, which type of exercise is best for your cardiovascular health? The answer is that it depends. “There isn’t one ‘best’ option for everyone,” says Craig. “The most beneficial exercise for heart health is the one a person can do safely and consistently. For many people, regular moderate-intensity aerobic exercise is the foundation because it’s accessible, sustainable and strongly supported by long-term evidence. HIIT can be an excellent option for efficiently improving cardiovascular fitness, especially for people who already have a base level of fitness and want variety or shorter workouts.” Ideally, a heart-healthy exercise routine would include a combination of HIIT and aerobic exercises, along with strength training two days per week.

However, anyone with chest pain, unexplained shortness of breath, dizziness, uncontrolled blood pressure, known heart disease or major medical concerns should talk with their doctor before starting any aerobic, HIIT or strength training exercises to ensure it’s safe for them.

Keeping Your Heart Beating Strong

Whether you choose to perform HIIT or aerobic exercises is entirely up to you — both are proven to benefit your cardiovascular health if done safely and consistently. If you’re wondering which one is best for your unique goals, find a cardiologist near you for the expert answers you’re looking for. And rest assured, we have dedicated heart and vascular care services ready to help you feel your best.