HIIT vs LISS – Which is Better for Weight Loss?

The benefits of HIIT workouts

This form of working out is a highly intense and based around short periods of maximum effort, alternated with brief rests – hence the name High Intensity Interval Training.

When it comes to HIIT benefits, we’re spoilt for choice.

Science has shown this form of training is one of the best ways to home in on fat burning. Studies have found it can burn around 25-30% more calories compared to lower intensity training [1].

By working HIIT four times a week for just 20 minutes, participants in a study showed a nine percent increase in fat oxidation after five weeks [2]. This is the equivalent of cycling consistently for 40 minutes four times a week.

Not only does HIIT trigger some powerful fat burning processes, it also increases power output and enhances athletic performance too [3].

One thing that makes this a favorite among those looking to lose weight is that fact that it induces a state called EPOC [4]. This means after a HIIT workout, you can continue to burn calories for up to 24 hours later.

While HIIT clearly does some incredible things within your body, it’s also easy to fit into your workout routine.

Because HIIT training is so short and sharp, it won’t cut into your time as much as steady state cardio will. In a study that compared the two, participants preferred HIIT training as they found it more time efficient and enjoyable [2].

HIIT cons

While HIIT workouts can be a really effective way of targeting fat, it’s not perfect, and there are definitely some negatives to take into account.

The benefits of LISS cardio workouts

This means low-intensity steady-state cardio and is a form of training where you maintain a low-intensity aerobic activity for a prolonged time period.

That activity can be anything from walking to cycling, as long as you can maintain a slightly elevated heartrate throughout. This should be around 50-60% of your maximum.

It should also last for anything between 30-60 minutes to get any kind of weight loss results.

With LISS, there are very different benefits to consider.

Steady-state cardio, by its very nature is a lot more relaxed than HIIT, which has its upsides. For example, if you’re new to fitness, it’s less dangerous for you to perform a longer, less energetic session than it would be to do a high intensity workout [6].

Perhaps due to its less intense nature, it also has a higher adherence rate in older people, compared to HIIT [7].

LISS gets results too. By raising your heartrate just slightly to around 60% you’ll reach the “fat-burning zone”. In this sweet spot your body will turn to fat to produce a higher percentage of its energy during exercise. While you won’t burn more calories, you will be using more fat than you normally would.

LISS cons

While steady state cardio will give you benefits, you need to find the balance between the good and the bad sides of using this as your weight loss tool.

HIIT vs LISS for fat loss – which one should you choose?

There’s no doubt that both have their pros and cons when it comes to fat burning. Making a decision on HIIT vs LISS should be based on your own personal needs.

For example, if you don’t have the time to spend an hour plugging away on the treadmill then HIIT should be the fat loss workout for you.

Similarly, if you’re worried about the intensity of HIIT, then go for a steady state cardio workout instead.

It’s also worth thinking about the effects both have on your body. There’s a high risk of plateau and lowering metabolism with LISS, whereas HIIT can take longer to recover from. On the flip side, they both offer fat burning qualities that make them very useful to someone looking to drop a few pounds.

Key Point: Take your personal needs into account when choosing between HIIT vs LISS workouts