To me, it's not HIIT vs. steady state, but what you do in your HIIT workout. If you mix it up, HIIT is an excellent part of an overall fitness program. I do six to eight different exercises in a Tabata circuit, most of it stuff I never do in a lifting or steady state cardio workout. I don't know what it does for my as far as body composition, but it definitely helps with my cardiovascular capacity.
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