The sheer variety of exercise recommendations can be overwhelming when it comes to weight loss. Strength training, high-intensity interval training (HIIT), hot yoga, and steady-state cardio are all claimed to be the "best" for shedding pounds. However, not every approach suits every person, and research highlights the limitations of cookie-cutter programs that fail to account for individual preferences, fitness levels, and long-term adherence.
The Problem with One-Size-Fits-All Programs
Cookie-cutter fitness plans often assume that what works for one person will work for everyone, overlooking the complexities of human physiology and psychology. For example, HIIT is often marketed as a time-efficient solution for weight loss, requiring just a few minutes per session.
While it’s true that HIIT can yield impressive gains in aerobic and anaerobic capacity, a study published in the Journal of Sports Science and Medicine found that HIIT’s high intensity can also make it less enjoyable, particularly for beginners​. In fact, enjoyment levels for HIIT decreased over time in comparison to steady-state cardio, which remained more tolerable. This decline in enjoyment raises serious questions about long-term adherence to HIIT-focused programs.
Strength Training: A Metabolism Booster
Strength training is a cornerstone for effective weight loss. Building muscle improves body composition and enhances your resting metabolic rate, allowing you to burn more calories even when at rest. Exercises like squats, deadlifts, and rows are particularly effective because they engage multiple muscle groups, increasing the efficiency of your workouts. Unlike HIIT, strength training offers a moderate-intensity alternative accessible to a broader range of fitness levels and can be adapted over time.
The Case for Steady-State Cardio
While often dismissed as less effective, steady-state cardio has proven benefits, especially for those new to exercise. The same study revealed that steady-state cardio provides similar improvements in VO2 max (a measure of aerobic fitness) as HIIT, without the extreme physical and psychological demands. Activities like brisk walking, jogging, or cycling are effective and sustainable, making them ideal for long-term weight management. Additionally, steady-state cardio allows participants to recover quickly and resume normal daily activities, addressing a major limitation of high-intensity workouts, often requiring extended recovery periods​.
Why Enjoyment Matters
Adherence is the cornerstone of any successful fitness plan. If an exercise program feels like torture, it’s unlikely to stick. The study highlighted that enjoyment scores declined across all exercise modalities over time, but the drop was most pronounced in the high-intensity Tabata protocol. This suggests that even the most physiologically effective exercises are of little use if they aren’t enjoyable enough to maintain. Programs must be adaptable and varied to keep participants engaged and motivated over the long term.
Crafting a Personalised Approach
The key takeaway from the research is that no single exercise modality can claim to be the "best" for weight loss. A personalised approach that integrates elements of strength training, steady-state cardio, and flexibility exercises is far more effective. Beginners might start with 20–30 minutes of brisk walking paired with two weekly strength-training sessions. As fitness improves, they can experiment with higher-intensity intervals or new activities to maintain engagement and challenge their bodies.
The Science-Backed Bottom Line
HIIT has its place, and while it may dominate headlines for its time efficiency and calorie-burning potential, it’s not necessarily superior to more moderate forms of exercise, such as steady-state cardio. The ultimate goal should be sustainability—finding a routine that fits seamlessly into your lifestyle and brings you joy. Exercise programs emphasising variety, adaptability, and enjoyment are far more likely to deliver lasting results than any rigid, one-size-fits-all plan.
Understanding the science behind different exercise modalities and prioritising what feels right for you can make weight loss a manageable and enjoyable journey. Rather than chasing trends, focus on building a routine that suits your preferences, aligns with your goals, and evolves with your progress. This balanced, evidence-based approach will set the stage for sustainable success.
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