What is the alternative to long cardio?

An excellent alternative to long cardio sessions is high-intensity interval training (HIIT). According to the Mind Pump Podcast, HIIT burns more calories in shorter periods and preserves muscle better than traditional cardio. It's especially beneficial for sports requiring explosive performance. However, it demands higher skill and carries a greater injury risk, making it less suitable for high-stress individuals. For those with the appropriate fitness level, 2-3 sessions of 15-minute HIIT per week are recommended 1.