HIIT versus Steady State Cardio

HIIT vs. Steady State: Which Workout Torches More Fat?

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Nico Varela in Health & Wellness November 2025 • 4 min read.

"A Deep Dive into How Different Exercises Impact Fat Metabolism Genes"


In the ever-evolving world of fitness, the quest for the most effective fat-burning workout never ceases. Among the contenders, High-Intensity Interval Training (HIIT) and steady-state cardio often take center stage. HIIT, with its bursts of intense activity followed by brief recovery periods, has gained popularity for its efficiency. Steady-state cardio, characterized by sustained effort at a moderate intensity, remains a classic choice. But which method truly reigns supreme when it comes to fat loss?

While calorie expenditure is a crucial factor, the impact of exercise on our genes and metabolic processes plays a significant role in fat metabolism. Obesity, a systemic disorder, disrupts the regulation of key proteins like desnutrin, adiponectin, and AdipoR1, all of which are vital in fat metabolism. Understanding how different types of exercise influence these genes can provide insights into optimizing workout routines for fat loss.

A recent study published in the "Journal of Obesity & Weight Loss Therapy" compared the effects of six weeks of HIIT and continuous training on the expression of desnutrin, adiponectin, and AdipoR1 genes in subcutaneous adipose tissue and quadriceps muscle tissue of obese male rats. This research sheds light on the nuanced ways different exercises affect fat metabolism at a molecular level.

Breaking Down the Science: HIIT vs. Steady-State

HIIT versus Steady State Cardio

The study, led by Rahmaty S. and colleagues, involved thirty Wistar rats who were fed a high-fat diet for twelve weeks to induce obesity. The rats were then divided into three groups: a control group, a continuous training group, and a HIIT group. The training programs were conducted over six weeks, with six sessions per week. Continuous training involved running at 80% of VO2 max, while HIIT consisted of intervals at 100% of VO2 max.

After the training period, the researchers extracted abdominal subcutaneous adipose tissue and quadriceps muscle tissue to assess gene expression levels using RT-PCR. Statistical analyses, including One-way ANOVA and Tukey's post hoc test, were employed to determine significant differences between the groups.

  • Desnutrin and Adiponectin Expression: In subcutaneous adipose tissue, continuous training led to a significant increase in the expression of desnutrin and adiponectin genes compared to HIIT.
  • Muscle Tissue Response: The expression of desnutrin and AdipoR1 genes in quadriceps muscle tissue did not significantly differ between the continuous training and HIIT groups.
  • Weight Loss: While gene expression varied, HIIT was noted as a more effective method for weight loss.
The study's findings suggest that continuous training has a greater impact on the expression of desnutrin and adiponectin genes in adipose tissue. These genes play critical roles in fat metabolism, with desnutrin involved in triglyceride hydrolysis and adiponectin acting as an anti-inflammatory adipokine that enhances fatty acid oxidation. Higher expression of these genes in adipose tissue may indicate improved fat metabolism and reduced fat storage.

Actionable Insights: Tailoring Your Workout

While HIIT may be more effective for overall weight loss, continuous training could offer specific benefits in terms of adipose tissue metabolism. These findings suggest a more nuanced approach to exercise, where the choice between HIIT and steady-state cardio depends on individual goals and metabolic responses. Further research is needed to fully understand the implications of these gene expression changes, but for now, consider incorporating both HIIT and steady-state cardio into your fitness routine to maximize the benefits for both weight loss and metabolic health.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

Everything You Need To Know

1

What is the key difference in the approach to exercise between High-Intensity Interval Training (HIIT) and steady-state cardio?

HIIT involves short bursts of intense activity followed by brief recovery periods, emphasizing efficiency. Steady-state cardio, on the other hand, involves sustained effort at a moderate intensity, making it a classic choice for continuous exercise.

2

How do desnutrin, adiponectin, and AdipoR1 influence fat metabolism?

These genes are vital in fat metabolism. Desnutrin is involved in triglyceride hydrolysis, breaking down stored fats. Adiponectin acts as an anti-inflammatory adipokine that enhances fatty acid oxidation, promoting the burning of fats. AdipoR1 plays a role in the overall metabolic process within the muscle tissue.

3

What were the main findings regarding gene expression changes in the study comparing HIIT and continuous training?

The study found that continuous training led to a significant increase in the expression of desnutrin and adiponectin genes in subcutaneous adipose tissue compared to HIIT. However, in quadriceps muscle tissue, the expression of desnutrin and AdipoR1 genes did not significantly differ between the two groups. The study used obese male rats divided into control, continuous training, and HIIT groups, each following a specific exercise regimen over six weeks.

4

What are the practical implications of choosing between HIIT and continuous training based on the study's findings?

The findings suggest a nuanced approach. While HIIT may be more effective for overall weight loss, continuous training could offer specific benefits in terms of adipose tissue metabolism. Incorporating both HIIT and steady-state cardio into a fitness routine could be beneficial to maximize the advantages for both weight loss and metabolic health. This approach takes into account individual goals and metabolic responses.

5

Can you explain the experimental design of the study, including the subjects, training methods, and analysis techniques?

The study, led by Rahmaty S. and colleagues, involved thirty Wistar rats fed a high-fat diet for twelve weeks to induce obesity. The rats were divided into a control group, a continuous training group, and a HIIT group. The training programs, conducted over six weeks with six sessions per week, involved continuous training at 80% of VO2 max and HIIT at 100% of VO2 max. Researchers extracted abdominal subcutaneous adipose tissue and quadriceps muscle tissue to assess gene expression levels using RT-PCR. Statistical analyses, including One-way ANOVA and Tukey's post hoc test, were employed to determine differences between the groups.

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