HIIT vs. Cardio: Hamoudi Settles the Fat Loss Showdown!

Yalla, champions! Coach Hamoudi here. When you’re trying to shred fat, the question always comes up: Do I spend an hour jogging slowly, or do I go all-out for 20 minutes? It’s the classic battle of duration versus intensity: Steady State Cardio (LISS) against High-Intensity Interval Training (HIIT).

If your goal is maximum fat loss efficiency, you need to understand how each method affects your metabolism. Let’s break down which one wins the war for your waistline!

Steady State Cardio (LISS): The Long, Slow Burn

This is your traditional workout: 45-60 minutes on the treadmill, elliptical, or bike at a consistent, moderate pace (around 60-70% of your maximum heart rate). LISS stands for Low-Intensity Steady State. Why does it work?

It’s effective because it burns a high percentage of calories directly from fat during the exercise session itself. It’s also low-impact, excellent for improving basic cardiovascular endurance, and easy to perform frequently without causing excessive central nervous system fatigue.

The Drawback: Once you stop, the calorie burn essentially stops too. It's time-consuming, and if done excessively, it can sometimes eat into hard-earned muscle mass.

High-Intensity Interval Training (HIIT): Maximum Output, Minimum Time

HIIT is the new powerhouse in the fitness world. It involves short, intense bursts of activity (like sprinting or burpees) followed by short recovery periods. A typical session lasts only 15–30 minutes.

The reason HIIT is a fat-loss champion is due to EPOC—Excess Post-exercise Oxygen Consumption, or what Hamoudi calls the "Afterburn Effect." Because you push your body past its aerobic threshold, it takes hours for your body to return to normal. This means:

Your metabolism stays elevated long after you finish showering.
It dramatically improves insulin sensitivity.
It forces the body to preserve muscle while attacking fat stores.

The Key Differences for Fat Loss: Hamoudi's Strategy

The truth? Both work by creating a calorie deficit. But for pure efficiency and metabolic change, HIIT is often the knockout punch. Here's a quick comparison of what matters for serious fat loss:

Time Efficiency: HIIT wins (20-30 minutes required).
Afterburn (EPOC): HIIT is the clear winner; LISS has almost no significant afterburn.
Consistency & Recovery: LISS wins. HIIT is extremely taxing and cannot be performed daily.
Muscle Preservation: HIIT is better at protecting lean muscle mass than long, slow LISS sessions.

Conclusion: Don't Marry One, Date Both!

As your coach, I tell you to use the right tool for the job!

If you are a beginner or need an active recovery day, use LISS. If you are pressed for time and want to maximize metabolic output, attack a HIIT session.

Hamoudi’s Ultimate Fat Loss Formula: Incorporate HIIT 2–3 times a week on non-lifting days to boost your metabolism, and use LISS (a brisk walk or light cycle) on genuine recovery days to increase your overall weekly calorie expenditure without overstressing your system.

Focus on pushing your limits, tracking your food, and staying motivated. Now go get moving! Yalla, let's crush those goals!

Written by Hamoudi for Unique Fitness Tips