HIIT (High Intensity Interval Training)
LISS (Low Intensity Stead State).
Firstly I need to establish neither of these protocols maybe unnecessary, it completely depends on the context.
Weight training can yield very similar results to cardio of a similar intensity when 24hr energy expenditure and macro nutrient intake are measured. The obvious advantage to weight training with regards to optimising body composition is LEAN MASS RETENTION.
I would argue neither is better than each other, they both have pros and they both have cons. The context should dictate application. Not because an individual has biased views for one or the other.
One thing to consider about HIIT is it requires similar recovery requirements to weight training. This may mean weight training performance is compromised (not what we want).
LISS or Moderate intensity cardio can yeild endurance adaptations, which are obviously not desirable for a strength trainee, looking to improve body composition. (I’d argue this is more relevant to moderate intensities e.g. jogging than LISS, however it would depend on the volume used).
Another consideration about cardio, is its timing relative to an individuals weight training, more specifically the muscle groups used during the cardio e.g. legs.
Example- It would be unwise to perform an evening Sprint session with a leg weight training session the following morning.
LISS can acutely oxidise more fat stores during the session, this is however irrelevant when you measure the effects of the two approaches over a twenty four hour period. An energy deficit at the at the end of the day is the most important factor in the context of fat loss, regardless of the approach used.
Cardio is merely a tool to further energy expenditure, the usage of that tool would be dependent on a lot of a factors, let the context dictate applications. A progressive resistance program should take priority for your body composition goals, cardio is a tool to be used when or if required.