Will HIIT boost my cardio over all enough to let me keep going for a while or will it solely help me during shorter bursts? Basically, will HIIT help my long term endurance a good amount or should I just so prolonged cardio if that's what I want? Not looking to run marathons here but I'm going to be doing a lot of running/hiking/moving in the near future here and I'm not sure what'd be the best training for it.
I'd like to know as well
Up to a point.
Then it will plateau and not move beyond that.
But there's something you should know.
There is a 100% chance that you are not doing HIIT and an even greater chance that if you do correct hiit then you will seriously hurt yourself.
If you want to increase your "cardio" for whatever reason that is...
I suggest interval training rather then HIIT.
Interval training is doing your basic cardio routine but occasionally pushing yourself a bit harder then normal then after a bit going back to your regular pace.
A good example is if you jog at a good slow pace for thirty minutes, but speeding up the pace till you're running a bit faster then slowing down into your jogging pace.
Continue doing it like that for the entire run.
And by speeding up I don't mean sprinting at fullspeed to hell with your joints and heart health. I mean run a bit faster.