HIIT is not superior to continuous aerobic training (CAT) for fat loss, but it is more effective at improving VO2 max, fasting blood glucose, and total cholesterol.

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Dr. Stuart Phillips, a recognized researcher in physiology, bases this on a systematic review and meta-analysis of randomized controlled trials (RCTs). Science confirms that for simple fat mass loss, the caloric deficit generated by both types of exercise is equivalent, making the superiority of HIIT on this specific point unproven. Conversely, the advantage of HIIT for cardiorespiratory health (VO2 max) is a fact well established by numerous meta-analyses, highlighting superior time-efficiency. The benefits observed regarding fasting blood glucose and lipid profiles are also documented in scientific literature, though their magnitude may vary according to the initial fitness level. There is no exaggeration here: the creator correctly nuances the utility of HIIT according to the targeted goal. This distinction is crucial to avoid viewing HIIT as a unique miracle solution.

the sources

1. 1Milanović Z, Sporiš G, Weston M 2015