In this article, we will explore the debate between high-intensity interval training (HIIT) and low-intensity steady-state cardio (LISS) and which is better for fat loss.
HIIT:
HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. It is an effective method for fat loss due to its high intensity, which leads to a higher calorie burn per minute of exercise. Additionally, HIIT has been shown to increase post-exercise oxygen consumption (EPOC), resulting in more calories burned after the workout. This is known as the “afterburn effect” and can contribute to fat loss. However, HIIT can be systemically more taxing and requires proper programming and recovery time. Inexperienced trainees might not be able to train at the true HIIT requirements and end up doing interval circuit training instead.
LISS:
LISS involves doing aerobic exercise, such as walking, jogging, or cycling, at a low-to-moderate intensity for an extended period of time. While it may not have the same calorie burn per minute as HIIT or increase EPOC, you can burn a lot of calories during the session as you are able to do it for much longer durations without fatigue. Moreover, it is much easier on your body, making it a great option for those looking to improve their endurance and cardiovascular health. LISS is also a safer bet for beginners or those with injury concerns.
Which is better for fat loss?
When you account for calories and energy expenditure, the fat loss benefits of HIIT and LISS are similar. However, HIIT can be better for improving your cardiovascular fitness and VO2 max, while LISS is less taxing overall and carries a lower risk of injury for new trainees.
Conclusion:
At the end of the day, the choice between HIIT and LISS comes down to your personal preferences and goals. Whether you prefer short, intense workouts or longer, steady-state sessions, the most important thing is to find a workout routine that you enjoy and can stick to consistently whilst maintaining a caloric deficit. Ultimately, whichever method you choose, remember that consistency is key to achieving your fitness goals.