HIIT vs. LISS: How to Use Your Home Treadmill for Maximum Calorie Burn

When fitness enthusiasts search for the best ways to burn calories using an exercise treadmill machine, two strategies always take the spotlight: HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State). Both approaches can be done easily on treadmills for home, and both offer impressive fat-burning benefits when done consistently.

The key is knowing when to use each approach—and how your portable home treadmill can support both styles effectively.

Below, we break down the science behind HIIT and LISS, their unique benefits, and sample routines you can start today on your Merach treadmill.

What Is HIIT?

HIIT involves alternating short bursts of intense effort with brief recovery periods.

Example: 30-second sprint + 30-second walk (repeated for 10 rounds).

Benefits of HIIT:

• Burns more calories in less time
• Increases EPOC (your body burns calories after the workout)
• Improves speed and cardiovascular strength
• Ideal for those short on time

Because HIIT demands explosive power, a stable and responsive exercise treadmill machine is essential to shift speeds quickly and safely.

What Is LISS?

LISS is the opposite of HIIT: slow, steady, and sustainable.

Example: 30–45 minutes of walking or light jogging at a consistent pace.

Benefits of LISS:

• Gentle on joints
• Ideal for beginners
• Excellent for fat-burning in long sessions
• Reduces stress and supports recovery

Most people enjoy doing LISS on a portable home treadmill because it’s low-impact and easy to maintain consistently.

So Which Burns More Calories?

The answer is: Both—depending on your routine.

HIIT - Burns more calories in less time and boosts metabolism for hours afterward.

LISS - Burns calories steadily and is easier to perform more frequently.

Mixing both throughout the week offers the best long-term results.

Sample HIIT Workouts for Merach Treadmills

1. Beginner HIIT (10 Minutes)

Warm-up: 2 minutes walk

HIIT Set (6 minutes):

• 20 sec fast jog
• 40 sec walk (6 rounds)

Cool down: 2 minutes slow walk

2. Intermediate HIIT (20 Minutes)

Warm-up: 3 minutes jog

HIIT Set (14 minutes):

• 30 sec run
• 30 sec walk (14 rounds)

Cool down: 3 minutes walk

3. Advanced Sprint HIIT (25 Minutes)

Warm-up: 5 minutes

HIIT Set:

• 30 sec sprint
• 30 sec slow walk (20 rounds)

Cool down: 5 minutes

For these high-intensity routines, treadmills for home with strong motors and quick-change speed controls make all the difference.

Sample LISS Workouts for Merach Treadmills

1. Beginner LISS (20 Minutes)

• Walk at 4.5–5 km/h the entire time

2. Moderate LISS (30 Minutes)

• Light jog at 6–7 km/h
• Keep heart rate at 50–65% of maximum

3. Incline LISS (35 Minutes)

• Walk at 4.8 km/h
• Incline 4–6% for steady fat-burning

These routines are perfect for daily use on a portable home treadmill, especially for users who want sustainable, low-impact cardio.

Final Thoughts

Whether you prefer fast-paced HIIT or slow-steady LISS, your exercise treadmill machine can be one of the most powerful tools for weight loss and fitness improvement. The best approach is to mix both styles throughout the week—HIIT for quick calorie burn and metabolic benefits, LISS for recovery and endurance.

With the right treadmills for home, you can design effective routines that match your goals, energy levels, and schedule. Merach treadmills make it easier than ever to switch intensity, track your performance, and stay motivated—no matter where you are in your fitness journey.