Which Cardio is Better For Weight Loss: Low-Intensity Steady State or High-Intensity Interval Training?

Cardio is a staple in weight loss programs, and can be performed in a variety of different ways. The two most common types of cardio training are Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT).

Which type of cardio is better for weight loss, LISS or HIIT?

Let’s discuss each in detail, along with their benefits and drawbacks. Then, we will explain which one is better for weight loss and why.

Low-Intensity Steady State (LISS)

LISS is a type of cardio that is exactly how it sounds: cardio that is performed at a steady, sustained pace at a low intensity. Low intensity refers to less than 40% of an individual’s maximum heart rate, or below a 4 on a 0–10 intensity scale. LISS can be performed on a treadmill, elliptical, stationary bike, stairmaster, pool, or overground. The key to LISS is that the intensity is kept low, and the pace is sustained for longer periods of time (at least 20–30 minutes, often up to 60 minutes).

Benefits of LISS

LISS is a great form of cardio due to its low impact nature. Anyone can perform LISS without a great deal of physical exertion. Furthermore, the necessary recovery time after LISS is minimal, so it can be performed most days of the week without fatiguing your body and mind too much. LISS is a great option as a warmup or a cooldown, as well as an individual workout if you’re on a time crunch or you’re fatigued from the rest of your training that week.

Another benefit of LISS is that fat, rather than glucose, is the primary source of energy for this type of cardio. Rather than exhausting your carbohydrate stores from doing high-intensity exercise, the aerobic metabolic system (which relies on converting stored fat into ATP) fuels this type of exercise.

Drawbacks of LISS

In order for LISS to be effective, it must be performed for long durations (20–60 minutes). This makes LISS very time consuming, which isn’t always convenient for those on a time crunch or for those who aren’t able to exercise most days of the week.

The other major drawback of LISS for some (myself included) is that it can be very monotonous and boring. When you’re on a treadmill or elliptical for 45–60 minutes, moving at the same pace, with unchanging surroundings, time feels like it’s moving in slow motion. There are ways to make LISS more enjoyable (watching a movie, people-watching, etc.), but without it, LISS isn’t always the most exciting mode of exercise.

High-Intensity Interval Training (HIIT)

HIIT is a type of cardio that involves alternating between short bursts of high-intensity activity with light recovery periods. These high intensity periods are short, usually between 10 and 30 seconds long. Recovery periods are usually longer, as low as 45 seconds and up to two minutes at a time. The high-intensity bouts should take you to at least 70% or more of your maximum heart rate, or at least an 8 on a 0–10 intensity scale. The low-intensity recovery periods are at a very light pace, comparable to the pace of LISS cardio. HIIT can also be performed overground or using any cardio machine in a gym; the key is the alternating bouts of high and low-intensity.

Benefits of HIIT

One benefit of HIIT training is that it’s much less time consuming compared to LISS. HIIT workouts can be effectively performed in 15–20 minutes. The high-intensity also ensures you burn more calories in a shorter amount of time compared to LISS.

Another benefit of HIIT is that your body’s metabolism continues working to burn calories after the workout is complete. The process of Excess Post-Exercise Oxygen Consumption (EPOC) ensures your body continues to expend energy (in the form of calories) for up to 48 hours after the completion of your workout. This means after a HIIT workout, you can essentially burn calories while you rest.

Finally, evidence shows that HIIT preserves muscle more effectively than LISS. Due to the energy systems required to perform HIIT, muscle does not need to be broken down to create the necessary ATP (at least, not at the same rate as LISS).

Drawbacks of HIIT

While HIIT is efficient from a time and metabolic perspective, it’s high-impact nature is physically taxing. Your body must be prepared for the demands of HIIT before performing, and your mind must be prepared for your body to be fatigued after the workout. The turnover time between HIIT workouts should be 48–72 hours. As a result, HIIT should only be performed 2–3 times per week to ensure optimal recovery time.

The other major drawback of HIIT is the increased risk of injury. Injuries from HIIT occur if recovery is not prioritized. Not allowing your body the time to recover properly results in overtraining, burnout, and acute soft tissue injury. Other factors such as not warming up properly, doing too much too soon, or overexerting yourself during the high-intensity bouts also increases the risk of muscle and ligament injury. Injury can be avoided with a proper training and recovery program, but the risk of injury remains higher with HIIT compared to LISS.

Which one is better?

Now that we’ve discussed the benefits and drawbacks of LISS vs. HIIT, which one is better for weight loss?

The answer: Whichever one you like enough to do consistently.

Evidence supports both LISS and HIIT as successful tools for weight loss. The main thing to prioritize when losing weight is staying in a calorie deficit: burning more energy than you consume. Cardio is a tool to be used alongside proper nutrition and resistance training to reach a calorie deficit. Both LISS and HIIT can be implemented into an exercise program, and both are effective for weight loss. Ultimately, neither of these forms of cardio have inherent advantages over the other.

LISS is better if you:

• Prefer lower impact exercise
• Have more time
• Are just starting out with exercising or recovering from an injury
• Can do cardio more days of the week

HIIT is better if you:

• Are well-conditioned, or looking to improve your conditioning
• Want to prioritize muscle retention
• Have less time to do cardio
• Find LISS boring

Ultimately, the most beneficial type of cardio is the one that you enjoy the most, and the one that fits your lifestyle preferences the best.

Thank you for taking the time to read this article. If you’re interested in learning more about how to incorporate LISS and HIIT into your lifestyle, apply for online coaching or a one-time consultation here.

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