Oct
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🏃♂️ HIIT vs. LISS: The new fitness battle on social media… Which cardio is better in 2025?
HIIT vs. LISS: The Eternal Cardio Battle of 2025. Which Method Is Truly Better For Fat Loss?
If you’ve been in the fitness world for a while, you’ve likely come across the eternal discussion: HIIT or LISS? Two totally distinct cardio methods that have invaded TikTok, Instagram, and YouTube with promises of fat burning, better performance, and even physical transformation miracles.
In 2025, this battle is not only alive but has intensified with new scientific research and thousands of influencers defending “their winning method.” But… which one is actually better for you? 🤔
🔥 What is HIIT? (High Intensity Interval Training)
HIIT consists of short, intense workouts where you alternate periods of maximal effort with brief rests or light activity.
👉 Classic Example: 30 seconds of sprints + 30 seconds of walking, repeated for 15-20 minutes.
✅ HIIT Advantages:
- Saves Time: 15-25 minute sessions can be as effective as 1 hour of moderate cardio.
- Post-Workout Calorie Burn: The famous “afterburn effect” (extra oxygen consumption after exercise).
- Quickly improves cardiovascular fitness and VO2 max.
- Ideal for people with limited time.
❌ HIIT Disadvantages:
- Not suitable for everyone: If you are significantly overweight, have injuries, or are a beginner, it can be too aggressive.
- Higher risk of fatigue or overtraining if overused.
- Difficult to maintain consistency, as it is very demanding mentally and physically.
🚶♀️ What is LISS? (Low Intensity Steady State)
LISS is the exact opposite: low-intensity, long-duration cardio where you maintain a constant, comfortable pace.
👉 Classic Example: Brisk walking, gentle jogging, or cycling at a relaxed pace for 40-60 minutes.
✅ LISS Advantages:
- Lower impact on joints and the nervous system.
- Ideal for beginners or people who are overweight.
- Can be done almost daily without risk of overload.
- Perfect for multitasking: listening to podcasts, watching shows, talking on the phone…
❌ LISS Disadvantages:
- Needs more time (40-60 mins vs. 20 mins for HIIT).
- Lower post-workout effect compared to HIIT.
- Can become boring if you don’t enjoy long activities.
📊 What Does Science Say in 2025?
The latest comparative studies have found that:
- Total Fat Loss: HIIT and LISS are practically equally effective long-term, provided the caloric deficit is the same.
- Metabolic Health: Both improve insulin sensitivity and cardiovascular health, although HIIT does it in less time.
- Adherence: LISS is often more sustainable long-term because it is less aggressive.
- Advanced Fitness: HIIT is still superior for improving power, endurance, and VO2 max.
👉 In short: There is no universal “best” method. The best one is the one you can maintain consistently in your lifestyle.
⚡ HIIT vs. LISS on Social Media
On TikTok and Instagram, trainers and content creators are polarized:
- HIIT fans promote it as the fast way to burn fat and transform the body.
- LISS advocates champion its sustainability and lower impact, highlighting the “10,000 steps a day challenge” or the “12-3-30 walking method” as viral examples.
🧩 How to Choose What’s Best for You?
Here is a quick guide:
| Choose… | If… |
| HIIT | You have very little time. |
| LISS | You are a beginner or have overweight/sensitive joints. |
| HIIT | Your goal is athletic endurance and performance. |
| LISS | You seek relaxation and daily consistency. |
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💡 Pro Tip: Combine Both! Two HIIT sessions per week + 2-3 LISS sessions can give you the best of both worlds.
✅ Conclusion
The battle between HIIT and LISS does not have an absolute winner. The important thing is to find the balance that works for you.
In 2025, what’s clear is that the trend is no longer about choosing one or the other, but about leveraging the benefits of both according to your needs, time, and goals.
So, rather than asking “HIIT or LISS?”, the key is to ask yourself:
👉 Which one can I maintain consistently and enjoy more?
