If you’ve ever tried a HIIT workout, there is no doubt that it gets your heart pumping, but is HIIT great for fat burning?

As a cardio working, high intensity interval training (“HIIT”) is a fantastic fat burning tool. These interval-based workouts will have you going as hard as possible, usually for about 45 seconds, and then take a brief breather of no more than 15 seconds before you’re back at it for another full-intensity move. This definitely gets your heart going and that, in turn, means massive calorie burn.

In fact, that’s one major reason why HIIT routines are so popular. By getting your heart rate up so high, HIIT routines are able to burn the most amount of calories in the least amount of time, making them ideal for people with busy schedules and those who don’t want to spend an hour at the gym cycling or walking on the treadmill.

Because of their design, HIIT routines tend to feel pretty exciting, too. Plus, the interval structure allows you to swap any move you want for something new and different. Plus, the right HIIT workout will have been designed to reduce muscle tiredness so that you can go harder for longer. In other words, each move will get you working different muscles, making for a truly full-body routine.

With that said, HIIT isn’t necessarily your best choice if you are looking to tone up or build muscle. As a high-intensity workout, HIIT is all about getting your heart rate up and burning those calories. You are moving quickly and not necessarily building strength, although it will help you build speed and stamina.

Instead, if you’re looking to build strength and endurance, you should opt for a low-intensity workout that has you utilizing the same muscle group for an extended period of time–be it hiking or biking. While these activities burn fewer calories per minute, they serve a different purpose in helping you to build strength. That’s why the best fitness routines combine strength and cardio.