We may earn money or products from the companies mentioned in this post.
Are you looking for rapid fat loss? You are not alone! One of the most common questions asked when it comes to exercise routines is, “Which one will help with fat loss, high intensity-short duration training or low intensity-long duration training?”
A quick search on the internet will reveal mixed opinions on the subject and differing approaches to tackling the question.
In this article, we will try to simplify the answer by getting straight to the point and addressing the key question instead of dwelling on medical jargon.
We will compare the various intensity levels, their advantages and disadvantages and which is best in terms of rapid fat burning results.
High Intensity Interval Training
To kick things off, we will begin with High Intensity Interval Training (HIIT). HIIT is basically cardio exercise done in intensive short bursts, followed by a less-intensive recovery period.
For example, sprinting for 5 minutes then a light run or jog for 2 minutes would be considered HIIT. 
HIIT is generally considered good for maintaining and building muscle mass. This is due to the way the body and muscles respond to anaerobic exercise.
This type of training is also very effective at burning fat. One reason is that your body is still burning fat nearly a day after a HIIT workout.
You continue to burn fat after
So, your body continues to burn fat/expend energy for about 24 hours following a HIIT workout.
However, HIIT can be very challenging, especially for those who are new to fitness. It puts a lot of pressure on your body and increases the chance of injury if you lack proper form or push too hard too soon.
This makes HIIT challenging and more dangerous compared to lesser intensity training regimens.
Low Intensity Training
The next type of intensity training is known as Low Intensity Steady State, or LISS for short. LISS is cardio training that spans a longer duration at a lower intensity than HIIT. LISS would be a casual, 30 to 60 minute brisk walk or a slow jog.
In contrast to High Intensity training, LISS is easier to get into if you are new to fitness or not in the best of shape. The lower intensity makes it possible to find a pace that is manageable.
With this method, you can adjust the duration of the training in order to burn fat over a longer period of time.
LISS is Not as Effective for Fat Burning
Although easy to get into, LISS is not as effective at burning fat or building muscle and bone mass. As LISS is effectively a calorie swap, where you sacrifice your time to lose calories and not much else.
You can virtually achieve the same fat shedding results as LISS does through dietary changes. For example:
“You burn 200 calories over 30 min of LISS, you can cut out 200 calories through carbs or fat and get the same effect…” – Source: Simplyshredded.com 
Your body naturally adjusts to low intensity activity and resorts to requiring more food to sustain itself. This means the fat burning results can be short lived as your body metabolizes unless you increase the duration of training.
Plus, with the time it takes to accomplish the same results with LISS that can be achieved with HIIT, it is hard to consider LISS a time-efficient way to experience fat loss.
The Verdict on the Best Exercise Program for Rapid Fat Loss?
High Intensity Interval Training and Low Intensity Steady State training both burn fat. Also the both have health benefits and therefore, should form part of your fitness plan.
Essentially, however, it is HIIT that is the superior choice for those seeking quick and effective fat shedding results.
HIIT saves you time and is good for your muscles, all while reliably burning fat.
With all that said, we know many of you are looking to burn fat as quickly as possible, while maintaining or building muscle. So, for that goal, we advise you to train in intervals at high intensity.
On the other hand, if your objective is to lose fat over time at a pace that is easy and maintainable in the long run, then we advise you to train using LISS.
Personally, I mix it up and take an enjoyable outdoor walk three days a week and incorporate HIIT two to three days per week.
Have you found another routine that helps you achieve rapid fat loss? Please share in the comments below.
References for Rapid Fat Loss Article
1. High-intensity interval training (https://en.wikipedia.org/wiki/Highintensity_interval_training)
2. Cardio For Fat Loss: High Intensity Interval Training Cardio Vs Low Intensity Steady State Cardio (http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-intervaltraining-cardio-vs-low-intensity-steady-state-cardio.html)
Disclaimer: The information provided in this website is for informational purposes. It is based on my own personal experiences and opinions. I am not a medical doctor and what is written should not be used to diagnose or treat any disease or illness. The product links are not meant to be construed as medications or treatments and you should consult your doctor before taking any supplements, herbal products, or starting exercise programs.