Cardio for weight loss

When it comes to weight loss, which form of cardio is more effective? Is it High-intensity interval training (HIIT) or low intensity steady state cardio (LISS)?

HIIT – Short bursts of maximum intensity followed by a longer period of rest. For example, 20-second sprint followed by 60-second slow walk. Repeat this circuit multiple times. If you feel uncomfortable whilst completing this form of cardio, you’re probably doing it right…

HIIT pros:

  • Causes the body to make positive metabolic changes

  • Can be completed in short period of time

  • Causes less muscle loss than LISS – higher muscle mass equals greater weightloss.

HIIT cons:

  • Increased injury risk

  • Extremely exhausting so may interfere with training schedule due to fatigue

  • If you have existing injuries, higher chance of aggravation.

LISS – Steady state cardiovascular training, which maintains a similar level of effort throughout. A 30 minute jog, for example.

LISS pros:

  • Less stressful for body and mind

  • Increases calorie deficit

LISS cons:

  • Body adjusts quickly to LISS training. Intensity needs to be increased regularly to show benefits.