Both types of cardio can be beneficial for fat loss. Some evidence shows that LISS may be more effective at burning fat as an energy source. On the other hand, HIIT may tap into your anaerobic system, which increases your EPOC (excess post-exercise oxygen consumption) and continues burning calories after your workout.
You may be more likely to stay consistent with a type of exercise that you enjoy. If you like one better, that may be the one that’s best for you.