HIIT vs LISS lover, what team are you on? Both High-Intensity Interval Training and Low-Intensity Steady- State exercise have their merits but which method of training provides the most bang for your buck?
HIIT
Fat Loss
- requires ~40% less training time commitment than LISS for the same fat reduction results.
Body Shape
- HIIT training was more successful in reducing whole body adiposity.
Blood Sugar
- can promote improvements in glucose control and cardiovascular health in individuals with type 2 diabetes.
Sustainability
- HIIT is more time-efficient and is perceived as being easier for improving cardiorespiratory fitness and fasting blood glucose for overweight and obese young women.
Time Efficiency
- requires 27.5% less total exercise time and ~25% less energy expenditure than LISS in improving endothelial function and maximum oxygen uptake (Vo2 max) in obese adult.
LISS
Fat Loss
- more effective than HIIT at improving fat distribution in the body
Body Shape
- LISS had a greater effect on changes in abdominal and visceral fat mass
Blood Sugar
- superior to HIIT for reducing fasting glucose.
Sustainability
- improves physical and cognitive health for older adults, providing desired intensity level with better compliance, lower risk of injuries, and long-term sustainability.
Time Efficiency
- LISS is more enjoyable and thus leads to habit formation that further leads to health benefits in long run.
Winner : HIIT
While LISS scored top marks for sustainability, risk of injury and accessibility for all; but if you’re looking for pure unadulterated exercise efficiency, HIIT training beats it hands down. If you’re looking for an uber-efficient workout plus the added bonus of a healthy dose of EPOC (Excess Post-Exercise Oxygen Consumption) HIIT is your weapon of choice.
Whether you favor HIIT or LISS to achieve that much-coveted six pack, this article will tell you everything you need to know.
