If your goal is to lose fat, cardio can help—but not all forms of cardio are created equal. The best cardio for fat loss is the kind you can do consistently, that fits your lifestyle, and that helps create a sustainable calorie deficit.
Low-Intensity Steady State (LISS) cardio involves maintaining a moderate pace—like walking, light cycling, or incline treadmill—for 30–60 minutes. It’s easy to recover from and burns calories without interfering with your strength training. Great for beginners and lifters during a cut.
HIIT alternates short bursts of max effort with periods of rest or lower intensity. Think sprint intervals, assault bike, or circuit-style movements. HIIT can burn a similar amount of calories in half the time and may lead to greater post-exercise calorie burn (EPOC). But it’s more taxing and can be harder to recover from.
It depends. HIIT burns more calories in less time but can fatigue your CNS and legs, especially if you’re lifting heavy. LISS is gentler and can be done more frequently. Combining both intelligently can provide a balanced fat-loss approach.
The best cardio for fat loss is the kind you’ll do consistently. Start with LISS to build a habit, and use HIIT sparingly if time is short and your recovery allows it.
Need help combining strength and cardio for fat loss? Check out our post on Short, Effective Workouts for a Busy Schedule.
Also see: Stronger By Science – Cardio for Fat Loss.
Want more lifter-focused nutrition strategies? Browse the full Iron Alliances nutrition hub.
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