HIIT vs. LISS: The Battle of the Calories
🏃♀️ Think more treadmill mileage is the key to burning fat? Find out why HIIT can be your best friend (and when LISS is still pure gold).
🧪 HIIT vs LISS: Science at the service of your calorie burn🔥.
📌 Introduction
Many people think that hours and hours of running are the only way to lose weight. The truth is more nuanced . In this article, we'll explore what HIIT is, in which cases it's better than LISS (Low-Intensity Steady State), and how to combine both methods to maximize results, according to scientific evidence.
1. What is HIIT and what is LISS?
HIIT (High-Intensity Interval Training): short bursts of maximum effort (20–60″) followed by active or total recovery.
LISS (Low‑Intensity Steady State): Continuous low-to-moderate intensity exercise (40–60% VO₂max) for 20+ minutes, such as easy jogging or leisurely cycling.
Small note:
💡 HIIT prioritizes EPOC (post-workout oxygen consumption), while LISS accumulates constant burn and is kinder to the joints.
2. Science Backs It Up
- EPOC: McMaster University study showed 15% more calories burned in the 24 hours after HIIT vs. LISS.
- Metabolic Adaptations: HIIT improves insulin sensitivity as well as 40 min of continuous exercise (Source: Journal of Applied Physiology) .
- Cardiovascular Support: LISS increases aerobic capacity more sustainably in beginners and populations with low initial fitness levels.
3. Key Benefits of Each Method
- 🔥 HIIT: Maximizes calorie burning in less time and boosts post-workout burning.
- ❤️ LISS: promotes aerobic endurance and is ideal for active recovery.
- ⏱️ HIIT: 10–20 min routines that fit into busy schedules.
- 🧘 LISS: lower joint impact and more comfortable for beginners.
4. Recommended Mixed Routine
- Monday: HIIT (8×30″ sprint / 90″ walk) + stretching.
- Wednesday: LISS (30–40′ gentle jog or easy bike ride).
- Friday: HIIT (5×40″ rope / 60″ rest) + core.
- Sunday: Long walk or recreational bike (45–60′) to improve aerobic base.
Conclusion
There's no absolute "best": HIIT excels at efficiency and EPOC , while LISS is your ally for building endurance and protecting your joints. The key is to adapt your plan to your goals, level, and availability.
✨ Your Scientific Challenge
Try this combination for 4 weeks, compare your performance and calorie burn, and tell us about your #HIITyLISS experience. Train with data and hit play for your next goal! 💪