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  • Writer's pictureBenjamin Hoang

LISS VS HIIT: Which Cardio Is Better For You?

Are you looking to revamp your fitness routine but can't decide between high-intensity interval training (HIIT) and low-intensity steady-state (LISS) cardio? Understanding the health and wellness benefits of both can help you tailor your workout routines to meet your fitness goals.



HIIT Workouts: The Fast Track to Fitness

HIIT has taken the fitness world by storm, offering a workout routine that promises quick results in fat loss and cardiovascular health. But what exactly is a HIIT workout? It involves short bursts of high-intensity exercises followed by rest or low-intensity periods. This method keeps your heart rate up, boosting your metabolism and burning more calories in less time.


Benefits of HIIT:

  • Efficiency: HIIT workouts can be done quickly, making them perfect for busy schedules.

  • Fat Loss: They are incredibly effective for burning fat without the muscle loss that can accompany long cardio sessions.

  • Health and Wellness: HIIT improves cardiovascular health and insulin sensitivity.

Sample HIIT Workout:

  1. Warm-up with 5 minutes of jogging.

  2. Sprint for 30 seconds at maximum effort.

  3. Walk for 1 minute to recover.

  4. Repeat the sprint/walk cycle for 15-20 minutes.

  5. Cool down with 5 minutes of stretching.

LISS Cardio: The Endurance Builder

On the other side of the fitness spectrum lies LISS, a more traditional approach to cardio. LISS workouts involve longer periods of exercise at a consistent, moderate pace. It's the go-to workout for those who prefer a less intense, more meditative approach to fitness.

Benefits of LISS:

  • Accessibility: LISS is perfect for all fitness levels, including beginners.

  • Endurance: It builds cardiovascular and muscular endurance.

  • Recovery: LISS can be used on recovery days as it's less taxing on the body.

Sample LISS Workout:

  • A 45-minute brisk walk or a gentle bike ride, maintaining a steady pace that allows you to carry on a conversation.

Incorporating Nutrition and Diet into Your Routine

No fitness routine is complete without proper nutrition. Post-workout supplements and a healthy meal plan can significantly enhance the benefits of both HIIT and LISS workouts. Foods for muscle recovery, such as protein shakes or a balanced meal containing proteins, carbohydrates, and fats, are essential after a strenuous HIIT session. Similarly, staying hydrated and maintaining a balanced diet supports the endurance-building nature of LISS.


Choosing the Right Workout for You

Whether you choose the fast-paced world of HIIT or the endurance-testing paths of LISS, both workouts have a place in a balanced fitness routine. Remember, the best workout is one that you enjoy and can stick with consistently. So, why not try both and see which one suits your personal trainer-approved fitness plan?


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