The results show that the type of cardio performed for fat loss (intervals vs. steady-state) probably doesn’t matter as much as the number of calories burned in the exercise session. Moreover, the overall amount of fat loss is small. Rather, a focus should be placed on how the exercise session impacts other areas of life, such as appetite, food intake, and leisure-time physical activity. A focus should also be placed on whether you can see yourself sticking with your chosen exercise modality for the long-term.
Exercise may not be all that for fat loss, but it certainly impacts fitness and health improvement. As such, all forms of exercise should be encouraged despite their relatively minimal contribution to fat loss. Strength training is especially important for developing lean body mass. High-intensity training such as interval endurance training appears to be more effective at reducing inflammation and increasing insulin sensitivity than lower-intensity training such as steady-state cardio.