HIIT vs. Steady-State Cardio: Which Burns More Fat?

The debate over the best form of cardio for fat loss has raged for decades. The truth is found in the nuance of human physiology.

The Case for LISS (Steady-State Cardio)

LISS involves maintaining a consistent, moderate heart rate (usually 60-70% of your maximum) for an extended period, typically 30-60 minutes.

• Low recovery cost: You can walk for an hour every day without it negatively impacting your heavy lifting sessions.
• Joint health: Low impact means less wear and tear on the knees, hips, and lower back.
• Stress reduction: A brisk walk outside has proven benefits for cortisol reduction.

The Case for HIIT

HIIT involves short bursts of maximum-effort exercise followed by brief periods of rest. A typical session lasts 15-20 minutes.

• Time efficiency: You can achieve similar cardiovascular adaptations in 15 minutes of HIIT as in 45 minutes of LISS.
• VO2 Max improvement: HIIT is vastly superior for improving top-end cardiovascular fitness.

The Verdict

When calories are equated, studies consistently show no significant difference in fat loss between HIIT and LISS over the long term. The best cardio is the one you will actually do consistently.

1. Prioritise resistance training 3-4 days a week to build and maintain muscle.
2. Incorporate LISS (like hitting 8,000-10,000 steps a day) as your baseline foundation of movement.
3. Add 1-2 short sessions of HIIT per week if you are short on time.