Is HIIT or low intensity cardio best for early morning cardio?

Regardless of the time of day that you do it, HIIT can burn four or five times more calories per hour spent exercising versus low-intensity cardio. That is a HUGE difference!

This is partly because the higher exercise intensity increases the calories burned during exercise but more so because HIIT keeps the metabolism (and calorie/fat burning) elevated to a much greater degree over the subsequent 24 hours as compared to moderate cardio.

The only drawback to doing regular HIIT is that if you combine it with heavy weight training, you will be more susceptible to injury and burn out (over-training). So you have to be sensible and do it only two or three times per week if you are also training hard on the weights. Other days you can do lighter cardio for added fat burning benefit. Also, try to avoid doing HIIT two days in a row to allow for proper recovery.

Everyone is different, so you have to find the combination of exercises, frequency and intensity that suits your abilities and your goals but generally, the more HIIT you do (whether in the morning, noon or night), the leaner you'll get. However I should mention that diet is still the best means to getting lean.

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