Low Intensity vs High Intensity Training for Fat Loss: Which Really Works?
June 9, 2025
When it comes to working out for fat loss, a lot of people still believe the old idea that hours of steady jogging or cardio will get you toned. But the truth is, fat loss is a little more complicated, and both low and high intensity workouts play different roles. So, which is better for burning fat?
What’s the Difference?
Low Intensity Training (like walking or slow jogging) is easier on the body and great for heart health, but it takes longer to see results when it comes to fat loss. You usually have to work out for 45 minutes or more for your body to start tapping into fat stores for energy.
High Intensity Training (like sprints, HIIT workouts, or circuit training) takes less time and burns more calories, even after your workout is done. It also helps build muscle, which boosts your metabolism and helps your body burn more fat at rest.
Which One Burns More Fat?
While both types of training can lead to fat loss, high-intensity training is generally more efficient—you can burn more calories in less time, and it gives your metabolism a boost for hours afterward. But here’s the catch: if you’re not eating in a calorie deficit (burning more than you consume), you still won’t lose fat—no matter how hard you train.
Fat loss always comes down to calories in vs. calories out.
What Does Your Body Use for Energy?
Your body mainly uses fat and carbs as fuel during workouts. The type it uses depends on:
- How long you exercise
- How hard you exercise
- What you’ve eaten before your workout
In general:
Lower intensity = more fat burned during the workout
Higher intensity = more calories burned overall (but more from carbs during the workout)
That’s why high-intensity workouts are great for total fat loss—even if they burn more carbs in the moment, the overall calorie burn is higher.
So, Which One Should You Do?
Here’s the bottom line:
If you enjoy longer, steady workouts, like jogging or cycling, go for it—but be prepared to commit more time. If you want quicker sessions that burn fat and build muscle, high-intensity training is probably your best bet. Either way, your nutrition matters most. If you’re not in a calorie deficit, your body won’t tap into fat stores, no matter how hard you train.
Tips for Fat Loss Success
- Mix both styles if you like—balance can help prevent burnout.
- Keep your workouts consistent, but don’t forget rest days.
- Focus on nutrition—don’t undo your hard work by overeating.
If fat loss is your goal, track your progress and adjust your calorie intake as needed. The best workout for fat loss is the one you’ll actually do—and keep doing. Whether it’s low or high intensity, the real key is staying consistent and making sure your diet supports your goals. Fitness isn’t one-size-fits-all. Find what works for your body and your lifestyle. Please consult with a KB Fitness Professional to see what type of workouts are best for you!
