Over at AlanAragon we see a great argument for high intensity training over low-intensity exercise in reducing body fat. 

In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.

Fed subjects consistently experience a greater thermi effect postexercise in both intesity ranges.

In 24 hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.

In long-term studies, both linear high-intensity and HITT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.

High intensity exercise boosts your metabolism far better and for a longer time than low-intensity exercise. This creates more of a response from your body and burns more calories all day long, rather than just while you are exercising.

Let's look at it this way; how do you feel after high-intensity exercise vs. low-intensity steady-state exercise? For me, high-intensity exercise gives me a physical and mental boost of vigor and energy, a renewed lease on life. Whereas low-intensity exercise is boring and instills boredom, sluggishness, and tiredness. I can literally choose how I will feel on any given day by my exercise selection.

What will you choose to feel like today?