If you search 'best cardio for weight loss,' you will find passionate advocates on both sides — high-intensity interval training (HIIT) vs steady-state cardio (think jogging, cycling, swimming at a consistent pace). The truth, as usual, is that both have genuine merits, and the best choice depends on where you are in your GLP-1 journey, your fitness level, and what you will actually enjoy doing.
HIIT alternates short bursts of maximum or near-maximum effort with brief rest periods. A classic structure might be 30 seconds hard / 30 seconds rest, repeated 8–10 times. A full session lasts 15–25 minutes. The physiological appeal of HIIT is the 'afterburn effect' (excess post-exercise oxygen consumption, or EPOC) — your metabolism stays elevated for several hours after a HIIT session, burning additional calories even at rest.
Steady-state cardio (SSC) is sustained exercise at a moderate, maintainable intensity — typically 60–70% of maximum heart rate. Walking briskly, jogging, cycling, rowing, swimming. A typical session lasts 30–60 minutes. Steady-state cardio burns calories during the session but has minimal afterburn. It does, however, have distinct advantages for metabolic health, mood, and recovery.
Stick primarily to steady-state cardio. Your body is adapting to the medication, and adding high-intensity training on top of nausea and calorie restriction is a recipe for exhaustion, injury, and giving up. Even a daily 20–30 minute walk at this stage is excellent.
Once side effects have settled, begin introducing HIIT 1–2 times per week alongside continued steady-state work. A sample week: two strength training sessions, two HIIT sessions, two or three walks or light cardio days. This combination creates the maximum metabolic stimulus while managing recovery.
At this stage, exercise should feel like a regular part of life rather than a tool to lose weight. The focus shifts to long-term cardiovascular health, strength maintenance, and activities you genuinely enjoy. If you love HIIT, do HIIT. If you love hiking, hike. Consistency beats optimisation.
GLP-1 medications can slightly elevate resting heart rate in some users, and heart rate response to exercise may feel different than before. Pay attention to how you feel during workouts, use perceived exertion (0–10 scale) as your guide, and consult your healthcare provider if you experience unusual cardiac symptoms during exercise.
Both HIIT and steady-state cardio work. Both are far better than inactivity. Choose based on where you are in your journey, not based on which Instagram influencer shouts louder.
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