Misleading Title
Prevost does a good job in examining the differences between Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT) for burning body fat.
The issue is that the title is a bit misleading; inferring that LISS and HIIT may elicit the same fat burning effect.
As many on this site know, the benefit of the fat burning effect of HIIT is that that your metabolic rate is increased for hours (Days as per Prevost) afterward.
There is a dramatic increases in your metabolic rate after HIIT...
Forget the Fat-Burn Zone
"...the subcutaneous fat loss was
ninefold greater in the HIIT program than in the ET (LISS) program." In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising."
LISS, Low Intensity Steady State
As Pervost noted, there is virtually no post metabolic rate increase. Add to that, going for a slow walk burn very few calories. That is one of the reasons over weight individual don't lose weight.
The caveat is that research shows that the metabolic rate of Marathon Runners can remain elevated for days. Thus, some LISS will increase post metabolic rate, when performed long enough.
Phosphagen Energy System
High Intensity Interval Training is reliant on Adenosine Triphosphate (ATP) rather than glycogen.
High Intensity Movements that are less that are less than 30 seconds are dependent on ATP. However, the majority of ATP is depleted in around 15 second of an all out effort.
Glycogen Burned During High Intensity Training
Research by Dr Jake Wilson (formerly with the Human Performance Lab/University of Tampa) determined while glycogen is utilized in High Intensity Interval Sprints, there is a shift to the use of fats for energy...
SNR #82: Dr. Jacob Wilson – Ketogenic Diets, Strength & Body Composition | Sigma Nutrition & Performance
Interval Sprint Training
18:40 seconds
a) Sprint 1: 40% Glycogen.
b) Sprint 6: 9% Glucose, 40% fat.
Multiple Interval Sprints produce the shift to fat oxidation.
Kenny Croxdale