July 6, 2023

Do I Need to do Cardio to Burn Fat? Low Intensity vs. High Intensity Cardio For Fat Loss

Do I Need to Do Cardio To Burn Fat? - Part 2: Low Intensity vs. High Intensity Cardio for Fat Loss

Now that we’ve debunked the myth that cardio is the exclusive route to fat loss, let’s explore another popular fitness quandary: the debate between low-intensity and high-intensity cardio. Which one is more efficient for fat loss?

Let's take a closer look.

Low-Intensity Steady-State (LISS) Cardio

Low-intensity steady-state cardio, or LISS, involves performing cardio activities at a low to moderate intensity for a longer duration. This could be a leisurely bike ride, a brisk walk, or a slow jog, performed for around 45-60 minutes. The goal here is to keep your heart rate in the range of 50-70% of your maximum.

The key benefit of LISS is that it burns a larger percentage of calories from fat compared to carbohydrates. This happens because the body, when performing activity at a lower intensity, tends to rely more on fat stores for energy. Additionally, LISS is easier on your joints and can be ideal for beginners, the elderly, or those recovering from an injury.

However, the total calorie burn from a LISS workout is often less than that of a high-intensity session of similar duration. It also doesn't induce a significant EPOC effect, meaning the calorie-burning benefits mostly stop when the exercise ends.

High-Intensity Interval Training (HIIT)

On the other hand, high-intensity interval training, or HIIT, involves short bursts of intense exercise alternated with recovery periods. Think sprinting for 30 seconds, followed by walking for a minute, repeated for around 20-30 minutes. This pushes your heart rate to 70-90% of its maximum during the intense intervals.

HIIT workouts can lead to a higher total calorie burn in a shorter amount of time compared to LISS workouts. Furthermore, they induce significant EPOC, leading to prolonged post-workout calorie burning. HIIT has also been shown to improve cardiovascular fitness, insulin sensitivity, and muscular endurance.

However, it's worth noting that HIIT can be challenging and may not be suitable for everyone, especially beginners or individuals with certain health conditions. It also places a higher stress on your body, which requires adequate recovery to prevent overtraining.

Which is Better for Fat Loss?

Given these characteristics, you might wonder which cardio form is superior for fat loss. The answer, however, isn't so straightforward.

Both LISS and HIIT can aid in creating a calorie deficit, which as we've discussed, is the fundamental aspect of fat loss. Choosing between the two often comes down to what other kinds of training one partakes in, personal preference, time availability, fitness level, and recovery capacity.

That being said, a balanced approach incorporating both LISS and HIIT can bring the best of both worlds, offering variety and comprehensiveness to your fitness routine. Remember, consistency is key when it comes to achieving sustainable fat loss and overall fitness. Choose the cardio form you enjoy the most, form you enjoy the most, as this is what you'll most likely stick to in the long run.

If you're pressed for time and seek a quick yet intense workout, HIIT might be your go-to. On the other hand, if you prefer a less strenuous, more meditative form of exercise, or if you're just starting your fitness journey, LISS could be a better fit.

Additionally, alternating between the two can provide a good balance between intensity and recovery. A high-intensity workout might be great for blasting calories and ramping up your metabolism, but doing it every day can lead to burnout and increase the risk of injuries. This risk of burnout and injury is tenfold if you’re doing regular, intense weight training workouts (and you should be). That's where LISS can come in handy, helping you recover while still keeping active and burning calories.

It's also essential to consider your overall lifestyle when choosing a cardio routine. If your job or daily life is high-stress and fast-paced, a calming LISS session might be more beneficial. On the other hand, if you lead a sedentary lifestyle, infusing it with some HIIT could help ramp up your fitness level and calorie burn.

Finally, remember that nutrition remains a vital component of any fat loss journey. Your efforts in the gym or on the track should be complemented by a balanced, nutrient-dense diet that supports your calorie deficit goal without depriving you.

Cardio, be it LISS or HIIT, is a tool to aid in fat loss and improve your overall health. However, the idea that you need to do endless cardio to lose fat is outdated. Your focus should be on finding a well-rounded, sustainable approach to fitness, encompassing strength training, cardio, and a healthy diet that suits your lifestyle and goals.

< Older Post

Newer Post >

Two men are standing next to a medicine ball in a gym.

When Average Training Habits Limit Your Progress

June 6, 2025

Discover how five common training habits limit progress—and what to do instead. Coach Jim, a leading personal trainer in Nashville, shares expert insights for smarter fitness results.

A man and a woman are sitting on a bench in a gym talking to each other.

What Does Functional Training Actually Mean (If Anything at All)?

May 2, 2025

A Guide from a Personal Trainer in Nashville Functional training originally focused on improving real-life movement patterns like lifting, climbing, and carrying. Today, however, the term is often misused. In this guide, Coach Jim—a leading personal trainer in Nashville —breaks down what functional training really means, clears up common myths, and shows you how to build workouts that truly improve strength, mobility, and everyday performance. The Real Origins of Functional Training Functional training started in rehabilitation settings. Physical therapists needed to help patients regain the ability to perform daily tasks—getting up from chairs, climbing stairs, carrying groceries—safely and independently. From there, the concept moved into strength and conditioning , especially for athletes. Coaches began designing programs that mimicked the movements, speeds, and forces encountered in sport, believing that exercises should reflect the demands athletes face outside the gym. It made sense: real-world movement is multi-planar, integrated, and often performed under load or fatigue. Training that mirrors those challenges better prepares people for life outside the gym—a philosophy I bring to my personal training Nashville programs. Where It Went Wrong Fast forward to today, and "functional training" is so watered down it’s almost meaningless. You'll hear it attached to bootcamps, TikTok trends, and group fitness classes that may or may not have any real connection to improving real-life function . Here’s the problem: ➔ Functional for whom? ➔ Functional for what purpose? A competitive powerlifter needs a different kind of "functional" than a 70-year-old wanting to garden pain-free. A baseball pitcher needs different movement skills than a new mom recovering from back pain. Without context, "functional training" becomes vague, subjective, and often misleading—even for people searching for fitness training in Nashville today. Principles Over Buzzwords Rather than asking is this functional training?, it’s better to ask: Does this follow good training principles? Here’s what matters: Specificity: Does it target the movement patterns, energy systems, and qualities the person needs? Transferability: Will the adaptations carry over to real-world tasks, sports, or injury resilience? Progressive Overload: Is it challenging enough to promote strength and adaptation over time? Movement Quality: Does it reinforce good mechanics, posture, and control? Individualization: Is it tailored to the person’s needs, abilities, and goals? If a program checks these boxes, it's functional —no matter what it’s called. This is the exact approach I use with my Nashville personal training clients —focusing on principles that deliver real-world results, not gimmicks. Common Misconceptions About Functional Training Let’s clear up a few myths that still float around: Myth #1: Machines aren’t functional. Machines can be incredibly useful, especially for early rehab or hypertrophy-focused phases. They allow targeted loading without high stability demands—which can support real-world function depending on how they’re used. Myth #2: More instability = more function. Training on BOSU balls and wobble boards has its place (think ankle rehab or proprioception drills). But constantly destabilizing exercises? Not necessary. Most life (and sports) happens on stable ground. Stable surfaces allow better loading, strength gains, and neuromuscular coordination—what I emphasize in all my personal training Nashville TN programs. Myth #3: Functional training avoids heavy lifting. Quite the opposite. Functional training often involves lifting heavy—because strength matters for almost everyone. Farmers need grip strength. Athletes need power. Older adults need the ability to carry groceries or get off the floor. Load isn’t the problem. Poor application is. So, Should We Keep the Term "Functional Training"? The term can still have value—if it's clearly defined and applied correctly. At its best, it reminds us that training should serve a purpose beyond just aesthetics. It emphasizes integrated movement patterns, core control, joint stability, and real-world carryover—principles central to Nashville fitness training done the right way. But without that context? It's just another buzzword. The smarter move: Zoom in on function for the individual. A mother managing back pain needs different patterns than a CrossFitter chasing PRs. A retiree rehabbing a knee needs different strength work than a semi-pro athlete. Good training doesn’t chase trends. It meets the person where they are—and builds from there. Final Thoughts Functional training started with a powerful goal: ➔ Help people move better , live better , and perform better . But over time, its meaning has been blurred by trends, marketing, and misapplication. Today, smart training isn’t about chasing trends. It's about asking better questions: Is this training functional for the client’s real-world needs?