Does Hiit Burn More Fat Than Running

When it comes to burning fat and getting fit, there are countless exercise options to choose from. Two popular forms of exercise that are often compared in terms of fat burning efficiency are HIIT (High Intensity Interval Training) and running. As an avid fitness enthusiast and someone who has personally tried both forms of exercise, I can give you my perspective on which one burns more fat based on my personal experience.

What is HIIT?

HIIT stands for High Intensity Interval Training, and as the name suggests, it involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. This type of workout typically lasts anywhere from 10 to 30 minutes, but the intensity level is significantly higher compared to steady-state cardio exercises.

During a HIIT workout, you push yourself to your maximum effort during the intense intervals, which can involve exercises like sprinting, burpees, or kettlebell swings. The rest or low-intensity periods allow your body to recover before the next intense interval.

The Benefits of HIIT for Fat Burning

One of the main reasons why HIIT is often regarded as an efficient fat-burning exercise is due to the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). This means that even after you finish your HIIT workout, your body continues to burn calories at an elevated rate for up to 24 hours. This is because HIIT workouts stimulate your metabolism, leading to increased fat oxidation and calorie burning.

Additionally, HIIT workouts are known for their ability to preserve lean muscle mass while promoting fat loss. This is crucial because the more muscle mass you have, the higher your resting metabolic rate, meaning you burn more calories even at rest.

My Experience with HIIT

I have personally incorporated HIIT workouts into my fitness routine, and I can attest to their fat-burning effectiveness. Not only have I noticed visible changes in my body composition, but I also feel a significant increase in my cardiovascular endurance and overall fitness level.

HIIT workouts push me to my limits and challenge me in a way that steady-state running never could. The short bursts of intense exercise followed by brief recovery periods keep my heart rate elevated throughout the workout, leading to a higher calorie burn and greater fat loss.

What About Running?

Running, on the other hand, is a form of steady-state cardio exercise that involves maintaining a consistent pace for an extended period. While it may not have the same immediate calorie-burning effect as HIIT, running has its own set of benefits.

Running is considered a great cardiovascular exercise that helps improve endurance, strengthens the heart, and promotes overall cardiovascular health. It can also be a great way to clear your mind, enjoy nature, and relieve stress.


In conclusion, both HIIT and running have their own unique benefits and can be effective for burning fat. However, when it comes to maximizing fat loss in a shorter amount of time, HIIT takes the lead. The high-intensity intervals and the afterburn effect make HIIT a powerful tool for burning calories and shedding fat. That being said, running should not be discounted, as it offers its own set of benefits for cardiovascular health and mental well-being.

Ultimately, the best exercise routine depends on your personal preferences, fitness goals, and overall health. It’s important to find a form of exercise that you enjoy and can stick to in the long run. So whether you choose to incorporate HIIT, running, or a combination of both, the key is to stay consistent and make fitness a part of your lifestyle.