HIIT vs Long distance cardio

There's been a massive amount of hype recently over the fat burning and health benefits of HIIT training, and rightly so. It's been proven that just 4-6 30 second sprints is the equivalent to some 40 minutes of steady cardio at 60-70% of your max heart rate. Not only do you burn a similar amount of calories in half the time. HIIT promotes what's called “the afterburn effect” which causes the metabolism to remain elevated for hours and in some cases even days after you finish working out.