HIIT vs Steady State Cardio for Fat Loss – What is the Best Approach?

A New Choice in the Fitness Menu

Is fast, furious, and breathless (HIIT), the new mantra for fat loss and fitness? Or is light cardio exercise over long duration (LISS) the winner?

In this article, we look specifically at HIIT vs Steady State Cardio for fat Loss and fitness and bring you up to speed on the best approach.

Before we proceed, lets look at what HIIT and LISS are, and make sure everybody’s on the same page. 

HIIT and LISS – Simplified

HIIT – High-Intensity Interval Training 

Any exercise routine where one alternates between a 20 – 30 second, all-out, intense workout followed by a brief recovery period.

Using a stationary bike, in a routine similar to the above is a great way to start HIIT.

LISS – Low Intensity Steady State Cardio 

Any form of exercise done at low to moderate cardio intensity over a long period (typically over 45 minutes).

Going out for an hour long jog is a perfect example of LISS.

HIIT vs LISS – Infographic

It is important to acknowledge when comparing HIIT vs LISS, that both have their place in the fitness world.

That being said, LFG takes a look at the striking differences between them and makes a recommendation that will probably surprise you.


And the Trouble with HIIT is…

As with everything else, HIIT has its downside and its important to be aware of it.

HIIT brings with it the risk of over training and consequently injuries.

Like lifting weights in the gym, sufficient rest and recovery time must be part of every HIIT plan. Start with a single session of HIIT per week. As your fitness improves, do two sessions per week.

Two HIIT sessions per week is probably the sweet spot for most of us. 

HIIT is for Everyone

The success of HIIT for fat loss and fitness is fully backed by science and research.

You can start on a HIIT program of your choice even if your fitness levels are presently low or average.

Studies conducted confirm that a 12 week HIIT program significantly improves cardio vascular fitness and reduces visceral fat without radical changes to the diet.

If you have a question or are experienced in HIIT, please leave a comment below.

I would love to hear from you.


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