When it comes to cardio, there are two popular forms of training that are widely practiced – HIIT and LISS. Both methods are effective for burning fat and building endurance, but which one is better?
HIIT (High-Intensity Interval Training)
HIIT (High-Intensity Interval Training) is a type of cardio that involves short bursts of intense activity followed by periods of rest. This type of training is known for its ability to increase the body’s metabolic rate, leading to a greater calorie burn both during and after exercise. HIIT can be performed with various forms of cardio equipment like cycling, running, and rowing or bodyweight exercises like burpees, jump squats, and mountain climbers.
LISS (Low-Intensity Steady-State)
LISS (Low-Intensity Steady-State) cardio involves maintaining a steady pace of moderate-intensity exercise for an extended period, usually 30 to 60 minutes. LISS cardio is less intense than HIIT and is typically performed on cardio equipment like treadmills, ellipticals, or stationary bikes.
So which one is better for fat loss and endurance?
HIIT has been shown to burn more calories in a shorter amount of time compared to LISS cardio. A study conducted by the American College of Sports Medicine found that participants burned 25-30% more calories in a 20-minute HIIT session than in a 40-minute LISS session. Additionally, HIIT can also increase the body’s afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). This means that the body continues to burn calories at an elevated rate for up to 24 hours after exercise.
While HIIT is effective for burning calories and fat, it may not be suitable for everyone. HIIT can be challenging for beginners and people with health conditions that limit their ability to perform high-intensity exercise.
LISS cardio, on the other hand, is a low-impact exercise that can be performed by anyone, regardless of fitness level. LISS is a great option for people recovering from an injury or those looking for a low-impact workout. LISS also helps improve endurance, especially for endurance events like marathons and triathlons.
Conclusion
Both HIIT and LISS cardio are effective for burning fat and building endurance. HIIT is great for those who want to maximize calorie burn in a shorter amount of time, while LISS is better suited for beginners and people who prefer low-impact exercise. Ultimately, the best type of cardio depends on individual fitness goals, preferences, and fitness level.