Aside from how many calories are burned through exercising, another way to approach fat loss is through progressing your fitness level. Research has shown that our fat burning engine increases in power as we become more fit.
Extreme training with HIIT produces extreme results. In fact, researchers found that with just seven sessions of high intensity interval training over two weeks, fat burning capacity was increased by thirty percent.
High intensity interval training has also been shown to be more effective at boosting one’s fitness level farther and quicker than moderate intensity training.
Steady state cardiovascular exercise is still great exercise, especially on decreased training load days or for endurance events. It is also a great way to start exercising for the de-conditioned individual. Just make sure to include some high intensity interval training as a means to increase your fitness level and fat burning potential.
As a result, you will end up burning more fat during your steady state cardio since your aerobic threshold will have been increased from the interval sessions.Resource: OnFitness Magazine