HIIT vs. LISS

Cardio is crucial to add to our exercise routines. Two cardio categories include High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS). These different approaches each have benefits and drawbacks. The significant differences between HIIT and LISS include the intensity, duration, calorie burn, benefits, and injury risk.

1. Intensity:

   • HIIT: HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. This high intensity makes HIIT effective for burning calories and improving cardiovascular fitness.

   • LISS: LISS, however, involves maintaining a consistent, low to moderate intensity level throughout the exercise. It's much less intense compared to HIIT.

2. Duration:

   • HIIT: HIIT sessions are typically much shorter than LISS sessions, usually lasting anywhere from a few seconds to a few minutes per high-intensity interval. A typical HIIT session can be completed in 15-30 minutes.

   • LISS: LISS workouts are longer, typically lasting from 30 minutes to several hours. LISS is a steady, prolonged activity like walking or slow cycling.

3. Calorie Burn:

   • HIIT: HIIT is known for its ability to burn a significant number of calories in a short amount of time. The intense intervals create an "afterburn effect" where the body continues to burn calories at an elevated rate even after the workout.

   • LISS: LISS burns calories primarily during the exercise session, and the post-exercise calorie burn effect is minimal. It may take longer to burn the same number of calories as in a HIIT workout. However, since it’s less intense, you can do a LISS workout for a longer period of time than a HIIT workout.

4. Cardiovascular Benefits:

   • HIIT: HIIT improves cardiovascular fitness, increases VO2 max, and enhances heart health due to the high intensity and effort involved.

   • LISS: LISS also offers cardiovascular benefits but at a lower intensity level. It may be more suitable for individuals with certain medical conditions or new to exercise.

5. Injury Risk:

   • HIIT: The high-intensity nature of HIIT may pose a higher risk of injury, especially for beginners or individuals with pre-existing health issues.

   • LISS: LISS has a lower risk of injury due to its steady and lower intensity.

Deciding between HIIT and LISS depends on individual goals and fitness levels. Some people may prefer HIIT for its time efficiency and calorie-burning potential, while others may opt for LISS for its gentler, less intense approach. Many fitness routines incorporate a mix of both types to reap the benefits of both high and low-intensity workouts.

I try to incorporate LISS everyday, but I only do HIIT workouts once or twice a week.

Types of LISS Workouts:

1. Walking

2. Swimming

3. Elliptical

4. Hiking

5. Yoga

Types of HIIT Workouts:

1. Tabata: Tabata training involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for four minutes

2. Sprint Intervals: Sprinting at maximum effort for a short distance followed by a recovery walk or jog

3. Circuit Training: This involves moving through a series of exercises (e.g., weightlifting, bodyweight exercises, or cardio exercises) with little to no rest between them.

4. High-Intensity Cardio Classes: Group fitness classes, such as spinning, CrossFit, and boot camp, incorporate HIIT elements.

5. HIIT Apps and Videos: Numerous smartphone apps and online videos provide guided HIIT workouts, making it easy to follow a structured routine.

I really like doing Whitney Simmons or Natacha Oceane HIIT workouts.