When it comes to cardio, not all methods are created equal.

Two of the most well known styles in the fitness world right now are Zone 2 cardio and HIIT (High-Intensity Interval Training). Both can supercharge your fitness, but they do it in very different ways and understanding the difference is key to training smarter, not just harder.

Zone 2 Cardio is performed at a low to moderate intensity about 60-70% of your max heart rate. Think of it like a steady jog, cycling at a comfortable pace, or even a brisk walk. You should be able to hold a conversation without gasping for breath.

The primary function Zone 2 cardio provides is the Improvement to your aerobic base. It does this on a cellular level through Mitochondrial adaptation. This benefit however, only starts to occur about 45 minutes while in the Zone 2 heart rate zone. Ultimately this will be a great low stress endurance builder that practically anyone in any shape can adopt. My recommendation is 1-2 walks that are at least 45 minutes a week!

HIIT, on the other hand, is all about intensity. You alternate short bursts of near-maximal effort with periods of rest or low activity. This has classically been done with body weight exercises or just as a series of intervals on a cardio machine of choice. A common method use is a 30 second sprint followed by a 90 second rest.

In today’s world with the proliferation of functional fitness, we are now seeing barbells, dumbbells and kettlebells being mixed in. When it comes to HIIT training there is many ways to skin the cat so to speak what is important is that near maximal intensity is achieved (unlike zone 2 you should not be able to talk) and repeated after short rests.

A few main benefits to this form of cardio are burning a TON of calories in a short amount of time. It increases your VO2 max (your bodies ability to utilize and uptake oxygen), and the cherry on top of you are super busy it can be done in super tight time windows not only making your body more efficient but your day as well.

Zone 2 is your long-game cardio it’s the engine. HIIT is your gas pedal it’s how fast you can go.

Truthfully, in a well-rounded training plan, both have their place. Zone 2 helps you go longer, HIIT helps you go harder. However they will both make you fit it can really come down to personal preferences and what life may have in store for you that day!

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