HIIT vs. LISS: Which is Better for Fat Loss?


As the title suggests, this article is about HIIT vs. LISS: High Intensity Interval Training (HIIT) and Low Intensity Steady State Cardio (LISS). For example, one session might include 20 minutes of cycling uphill followed immediately by 20 minutes of walking downhill. You can make any activity into a HIIT workout by increasing your intensity during short bursts within each interval period.

HIIT vs. LISS: Which is Better for Fat Loss?What is HIIT?

HIIT is a type of interval training, which means it alternates between periods of higher-intensity exercise and lower-intensity recovery. It’s also known as high-intensity interval training (HIIT) or sprint work.

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HIIT workouts are intense, but they’re only 20 minutes long–about half the time that you’d spend on an LISS session. That short duration makes them perfect for busy people who want to get fit but don’t have hours to devote each week to exercise.

Several studies have shown that HIIT can be more effective at burning fat than LISS sessions because it increases both your cardiovascular capacity and metabolism (1).

What is LISS?

If you’re wondering what LISS is, let’s start with the basics. Low-intensity steady-state cardio (LISS) is a form of exercise that keeps your heart rate at around 60 to 65 percent of its max for the duration of the workout. This means you should be able to maintain a conversation while doing it–you know, like how people talk on treadmills or ellipticals!

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LISS is often referred to as “cardio” because it’s one of the main ways people try to lose weight. But HIIT has gotten some attention recently and could be another way to burn fat faster than traditional cardio exercises like jogging or cycling at a low intensity level for long periods of time.

What’s the Verdict?

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The verdict? It depends on your goals. If you’re looking for a quick way to lose fat, HIIT is the way to go. But if you’re trying build muscle and get stronger, LISS is probably better suited for your needs.

Both types of workouts have their place in a well-rounded fitness routine–so don’t feel like one type of exercise is better than another! Just do what works best for your body and goals at that time.

HIIT and LISS are both good cardio options, but they’re not exactly interchangeable.

HIIT and LISS are both good cardio options, but they’re not exactly interchangeable. If you’re looking to burn fat, HIIT is your best bet. A recent study found that high-intensity interval training burns more calories than low-intensity steady state exercise (LISS). Even during the recovery period after the workout was over, subjects who performed HIIT burned more calories than those who did LISS.

HIIT also has other benefits: It can help you build muscle and improve strength, whereas LISS won’t offer those benefits–though if your goal is simply to improve endurance or reduce risk factors for heart disease then LISS could be an excellent choice for you!


So, which is better for fat loss? The answer is both. HIIT and LISS are both effective forms of cardio that can help you burn more calories and lose weight. However, they each have their own unique benefits as well as drawbacks. If you’re looking to do some type of exercise at home without equipment or time restraints, then LISS might be the best option for you. But if you have access to a gym or outdoor area where running sprints or cycling sprints would be possible then HIIT may be worth considering instead!

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