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HIIT vs LISS: Which Cardio Workout Suits Your Goals Best?

High-Intensity Interval Training (HIIT) and Low-Intensity Steady-State (LISS) are two popular cardio training methods that cater to different fitness goals. Choosing the right workout for your objectives is essential for achieving optimal results. In this comprehensive guide, we will explore the differences between HIIT and LISS, focusing on fat loss, heart health, endurance, and weight loss. By understanding the unique benefits and applications of HIIT vs LISS, you can make informed decisions about your fitness journey and reach your goals more effectively.

I’m a certified Level 3 personal trainer based in Bicester, Oxfordshire, UK, with expertise in HIIT, and together we’ll delve into the science-backed advantages of both HIIT and LISS workouts, providing insights that will help you determine the best approach for your personal needs. So, let’s dive into this comparison of HIIT and LISS to unlock your fitness potential and create a tailored workout plan that aligns with your aspirations.

I. HIIT vs LISS for Fat Loss

HIIT workouts involve short bursts of intense exercise followed by brief recovery periods, whereas LISS entails a longer duration of exercise at a consistent, low intensity. Research shows that HIIT burns more calories per minute compared to LISS (1), and its high-intensity nature creates an afterburn effect, increasing calorie burn for up to 24 hours post-workout (2). In contrast, LISS predominantly burns calories during the workout itself, with a lower afterburn effect. HIIT also triggers a hormonal response that aids fat loss, such as increased production of human growth hormone (HGH) and adrenaline (3).

II. HIIT vs LISS for Heart Health

HIIT offers substantial cardiovascular benefits, including improvements in VO2 max, blood pressure, and arterial stiffness (4). Additionally, HIIT has been shown to lower the risk of coronary artery disease and type 2 diabetes (5). On the other hand, LISS plays a significant role in maintaining heart health by improving circulation, reducing blood pressure, and increasing overall cardiovascular fitness (6). Both HIIT and LISS can positively impact heart health, but their specific effects may vary depending on individual factors.

III. HIIT vs LISS for Endurance

HIIT has been shown to improve both anaerobic and aerobic capacity, which can lead to increased endurance (7). Moreover, it can help build fast-twitch muscle fibers that are essential for explosive movements and short bursts of speed. LISS, on the other hand, is a valuable tool for improving endurance and building base fitness, as it allows for consistent aerobic energy production and strengthens slow-twitch muscle fibers (8). Choosing between HIIT and LISS for endurance training depends on individual preferences and specific endurance goals.

IV. HIIT vs LISS for Weight Loss

Both HIIT and LISS can contribute to weight loss when paired with a balanced diet and proper nutrition. While HIIT may burn more calories in a shorter time and boost metabolism, LISS can be more sustainable for those new to exercise or with limited fitness levels (9). Ultimately, the best approach to weight loss is one that incorporates a combination of cardio workouts, strength training, and a well-rounded diet.

Frequently Asked Questions

A. Is HIIT or low-intensity cardio better for fat loss?

HIIT is generally considered more effective for fat loss due to its higher calorie burn per minute, afterburn effect, and hormonal response (1, 2, 3). However, individual factors such as fitness level, preferences, and sustainability should be considered when choosing the best workout.

B. Does LISS help with fat loss?

Yes, LISS can help with fat loss as it burns calories during the workout, improves overall cardiovascular fitness, and can be sustained for longer periods (6). For some individuals, LISS may be more suitable depending on their fitness level and personal preferences.

C. How many calories does 30 mins of LISS burn compared to 30 minutes of HIIT?

The number of calories burned during 30 minutes of LISS varies depending on factors such as weight, age, and activity. On average, a 150-pound person may burn around 150-250 calories during 30 minutes of LISS, such as brisk walking or leisurely cycling (10). In comparison, the same person could burn approximately 300-450 calories during a 30-minute HIIT session, depending on the intensity and specific exercises involved (11). However, individual results may vary, and it’s essential to consider factors like personal preferences and sustainability when choosing a workout.

D. What cardio intensity is best for fat loss?

For most people, HIIT is considered the best cardio intensity for fat loss due to its higher calorie burn per minute and afterburn effect (1, 2). However, a combination of both HIIT and LISS may be optimal for long-term progress and overall health benefits.


In conclusion, the comparison between HIIT vs LISS reveals that both cardio workouts offer distinct benefits for fat loss, heart health, endurance, and weight loss. The optimal choice depends on your personal goals, fitness level, and preferences. Consistency and dedication are key to achieving any fitness goal, so select a workout that aligns with your needs and keeps you motivated. Remember, a well-rounded approach that includes a combination of cardio workouts, strength training, and a balanced diet is essential for overall health and success.

As you embark on your fitness journey, it’s crucial to consider your unique requirements and how each workout – HIIT versus LISS – can cater to them. Whether you’re aiming for quick fat loss, improved heart health, enhanced endurance, or sustainable weight loss, understanding the differences between HIIT and LISS will empower you to make informed decisions and reach your goals more effectively.

Don’t hesitate to experiment with both HIIT and LISS workouts to find the perfect balance that works best for you. Your body will benefit from the variety, and you’ll stay engaged and motivated throughout your fitness journey. So, gear up, and unlock your potential with the right combination of HIIT and LISS workouts tailored to your goals!

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Let me guide you through a tailored, high-energy workout that will help you achieve your fitness goals faster and more effectively.

Simply drop me a message or give me a call, and we’ll schedule a convenient time for your complimentary session. It’s time to kickstart your journey towards a fitter, healthier, and happier you!

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