HIIT VS LISS By: Darian Swain

What is HIIT?

HIIT is defined as any workout where you’re alternating periods of intense work and less-intense work, or even complete rest. HIIT can be a fantastic method for burning fat, strengthening muscle, increasing your resting metabolic rate, and improving overall conditioning in less time than steady-state workouts.


As the name indicates, these types of workouts are generally high impact on your body, putting a lot of strain on your muscles and joints. When the body works to adapt from the high-intensity period to the low-intensity recovery period in HIIT, this workload results in high caloric expenditure, which can lead to faster fat loss.



Types of HIIT

  • Interval Training

  • Sprints

  • Burpees

  • Kettleball Swings

  • Bodyweight Exercises




How often should I do HIIT?


It is recommended to aim For 3 to 5 HIIT Workouts Per Week. 


Completing a HIIT workout multiple days in a row doesn't leave your body much time to recover between sessions. The general recommendation is to leave 48 hours between intense workouts to maximize your muscle rebuilding and strengthening.


When doing HIIT it is also important to incorporate active “rest periods” within the workout. Rest periods between each set are an essential part of the workout. Therefore, if you don’t take time to recover, you’re not doing it properly.



What is LISS?

LISS stands for Low-Intensity Steady State cardio and is by far the most common form of cardio. LISS cardio is the exact opposite of HIIT and involves longer stretches of exercise at a slower, more steady pace for a set time period.


LISS can also easily fit in with your current lifestyle! All you have to do is choose anything exercise that you are able to do at a steady and moderate pace for around 30-45 minutes.





Types of LISS

  • Walking

  • Jogging

  • Rowing

  • Traditional aerobics

  • Swimming



Workouts generally last 30-60 minutes (or more!)







The main difference between HIIT and LISS


A big difference is that HIIT burns more calories if the same amount of time but it takes more effort, energy, and more recovery time than steady state cardio.


Should I do HIIT or LISS ?


If your goal is muscle growth, LISS usually be a better option. For fast fat loss I would choose HIIT as the better type of cardio. In my personal opinion, you should incorporate both HIIT AND LISS in your workouts.


Switch it up Sis!

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