When it comes to cardio, it doesn’t have to be all or nothing. In fact, both fast-paced and slow-paced cardio styles can play a powerful role in your fitness and fat loss journey. Whether you’re hiking up a hill or hammering out sprints, understanding the benefits of each approach can help you train smarter and get results faster.

Slow and Steady: Why Low-Intensity Cardio Works

Let’s start with the slower end of the spectrum. Think brisk walks, hill hikes, or light cycling – the kind of movement that gets your heart rate up but doesn’t leave you gasping for air. This is commonly known as low-intensity steady-state cardio (LISS).

Why it’s so effective:

Fat-burning zone: At lower intensities, your body relies more on fat as a fuel source. Over time, this makes LISS an excellent tool for fat loss.

Low impact on the body: These sessions are gentle on your joints and muscles, meaning they’re ideal for all fitness levels and great for staying active between tougher training days.

Minimal recovery needed: Unlike more intense workouts, LISS cardio doesn’t leave you drained. You can do it more frequently without interrupting strength training or risking burnout.

If you’ve got the time, a long hill walk can be one of the most productive ways to shed fat while also reducing stress and boosting your daily step count.

Fast and Furious: The Power of High-Intensity Cardio

Now let’s flip the script. Sprints, HIIT circuits, sled pushes – this is high-intensity cardio, and it’s all about maximum effort in short bursts. It might be over in minutes, but the effects last for hours.

What makes it so good?

The Overreaching Principle: By pushing your body to a high level of output, you force it to adapt. This means improved speed, power, cardiovascular efficiency, and greater overall fitness.

Afterburn effect: Intense effort spikes your metabolism, leading to increased calorie burn long after your session is over.

Body composition boost: High-intensity cardio doesn’t just burn calories – it sculpts muscle, builds endurance, and tightens your physique.

Plus, there’s the massive benefit of time. You don’t need an hour – you need 10–20 minutes of serious effort. Perfect for busy days when you still want to feel like you’ve done something powerful.

So… Which One’s Better?

Here’s the truth: you don’t have to choose. At AdMac Fitness, we believe in blending strategies to suit your goals, your lifestyle, and your energy levels. Some days you’ll feel like crushing intervals. Other days, a walk in the fresh air will do wonders. Both work – just in different ways.

The key is to train with purpose. Use low-intensity cardio for steady fat burning and recovery. Use high-intensity cardio for boosting your fitness, saving time, and challenging your limits.

Whatever your pace, cardio done right will move you closer to your goals.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD