Introduction
Within the fitness realm, there are two common cardio modalities that spark the greatest debate when it comes to burning fat: High-Intensity Interval Training (HIIT) and Low-Intensity Steady-State (LISS). While both forms of exercise can be effective, there are differences based on personal fitness level, goal, and exercise preference.
Whether you want to maximize fat burning, maintain muscle mass, or simply increase your cardiovascular fitness, it is crucial to understand the pros and cons of comparing HIIT vs LISS time in the gym. In the article below, we break down HIIT and LISS, help you compare the established benefits of each format, and leave you with the best option for your own workout style or schedule.
What is HIIT?
High intensity interval training (HIIT) designates short bouts of high intensity work, followed by brief periods of rest or low intensity movement. A representative model of HIIT foes would be running or sprinting for 30 seconds, then followed by walking for 1 minute, for a total duration of 15-30 minutes.
Key Benefits of HIIT:
Burn more calories and fat in less time
Raises metabolism rate after your workout (EPOC effect)
Helps to maintain lean muscle (or build)
Improves cardiovascular health as well as VO2 max
Short in duration which leaves more time for other activities in the day
Example HIIT Workout:
30 seconds of sprinting
60 seconds of walking
Repeat 8-10 times
What is LISS?
Low intensity steady state (LISS) exercise might refer to lower intensity and longer duration (time) cardio bouts. A couple of examples of LISS exercise would include (brisk) walking, cycling, or light jogging anywhere from 30-60 minutes or longer, while trying to maintain a constant pace.
Main Benefits of Low-intensity Steady-state Exercise:
Gentle on the joints and suitable for beginners
Enhances fat burn during your workout
Promotes recovery and helps alleviate stress
Can be performed with regularity
Less taxing on the central nervous system
Example of a LISS Workout:
45-minute walk at a pace of 15–20 minutes per mile
60-minute bike ride or steady pace
HIIT vs. LISS: Side-by-Side Comparison
Which workout is best for fat loss?
That answer depends on your goals, fitness level, and lifestyle.
Pick HIIT if you:
Want quick results, with less time
Have limited workout time
Are accustomed/improving with moderate to intense exercise
Like it’s going to be explosive and a short time frame of energy
You want to burn fat while gaining/maintaining (lean) muscle
Pro Tip: When HIIT is part of your plan, it is that much more effective, when accompanied by strength training and recovery process.
Pick LISS if you:
Are a beginner or returning to exercise after injury
Have more available time for exercise
Preferred activity/exercise is low-intensity meditative movement
Want to perform some type of light cardio every day
Are targeting long-term fat loss to build general strength, endurance
Fun fact: LISS is an excellent form of active recovery, and can also be a great companion, if your program includes some type of lifting or weight training program.
Can you incorporate HIIT and LISS into your training? Absolutely.
The most effective plans/ -cardio level are built on some combined use of both HIIT + LISS while giving energy boost at HIIT pace or setting, with the recovery, endurance and additional cardio that LISS provides.
Sample Weekly Schedule:
Monday: HIIT (20 minutes)
Tuesday: LISS (45 minute walk)
Wednesday: Rest or your yoga day
Thursday: HIIT (15–20 min)
Friday: Strength training
Saturday: LISS (bike or easy jog)
Sunday: Rest
Nutrition: The secret sauce to all and any workout
Choosing which cardio method to use for cardio, nutrition is relevant for fat loss, no matter the type of cardio use. If your goal is to promote care fat loss by utilizing cardio, having a proper amount of balance amount of macros (protein, complex carbohydrates, healthy fats) while threading your exercise, recovery, help promote the exercise process the best.
Need assistance with nutrition?
Great news! You can review meal Planning Tips to Support Weight Loss and Muscle Gain to contribute to make your fat burning work outs even more effective.
Final Verdict of: HIIT vs. LISS.
There is not one winner, but – which is more effective for you.
HIIT is a workable choice if you have short time, a high level of energy or a focus for fat loss.
LISS is useful sustainable, low-impact, cardio.
For your overall fat loss goals- consider the movement of HIIT and LISS based on what suits your schedule and goals.
