HIIT or LISS - Which one is Best for Reaching your Fitness Goal?

HIIT or LISS - Which one is Best for Reaching your Fitness Goal?

HIIT / High Intensity Interval Training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until too exhausted to continue.

HIIT involves short bursts of exercise with brief (30 to 45 seconds) rest intervals. You should be working at maximum capacity and out of breath by the end of the workout, even though it can be as short as seven minutes.

The benefits of HIIT include burning calories, losing weight, and building muscle. HIIT can also help you lower blood pressure and blood sugar while improving oxygen and blood flow.

Benefits of High-Intensity Interval Training (HIIT)

• HIIT Can Burn a Lot of Calories in a Short Amount of Time.
• Your Metabolic Rate Is Higher for Hours After Exercise.
• It Can Help You Lose Fat.
• You Might Gain Muscle Using HIIT.
• HIIT Can Improve Oxygen Consumption.
• It Can Reduce Heart Rate and Blood Pressure.
• Blood Sugar Can Be Reduced by HIIT.

One of the many reasons HIIT workouts are so popular is that they're highly effective for weight loss. When trying to lose weight, you want to burn fat and build lean muscle to burn more fat. HIIT forces your body to use energy from fat as opposed to carbs. This makes losing fat more efficient.

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Low Intensity Steady State or LISS is a method of cardiovascular exercise. You do the aerobic activity at a low-to-moderate intensity for a continuous and often extended period. "LISS" is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades.

Types of LISS cardio:

• Walking at a moderate pace.
• Going hiking.
• Steady cycling either on a spin-cycle bike or outdoors.
• Steady rowing.
• Swimming.
• Using cardio equipment at the gym, such as the elliptical trainer, at a steady and moderate pace.

LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities requiring more extended low-intensity exercise sessions.

The American Council on Exercise points out that while steady-state training effectively burns calories and trains your aerobic system, it also requires more time to get results.

Benefits of LISS:

• It aids in fat burning and fat loss.
• It's appropriate for all levels.
• It allows for easier recovery.
• It's an effective way to train for endurance events.
• It's also great for recovery after a challenging workout.

LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for more extended periods, typically 45 to 60 minutes.

Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. It's well suited to all fitness levels and is a beneficial form of training for an endurance event.

For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan.

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If you're looking to do a marathon, mud runs, or endurance-based activity, put some energy into LISS. But if you're looking to be more explosive, athletic, or build muscle, HIIT workouts are fantastic.

To help you decide which type of exercise is best for you, here are different scenarios where HIIT or LISS could be more beneficial.

Doing any type of LISS cardio will burn calories, helping you achieve the calorie deficit you need to lose weight. But turning up the intensity of your workout will ultimately help you burn more calories, giving HIIT an edge.

"LISS is great for improving endurance activities and cardiovascular work capacity and aids in recovery and weight loss.

HIIT helps you build and maintain moderate amounts of lean muscle mass. It also produces an after-burn effect called excess post-exercise oxygen consumption.

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Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers boxing workouts, heavy bag workouts, high-intensity interval training, motivation, timed session workout routines, and more.

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