HIIT or LISS, What is For You?

HIIT or LISS, What is For You?

Every type of cardio is effective in its own way. Whether you’re a type of person that likes doing sprints or just running for an hour, you are getting indispensable advantages from your workouts.

Nowadays, it’s hard to know what type of cardio to pick. Some say that it’s more beneficial to do high-intensity training, while others claim that steady-state cardio is more effective. The best system that you can choose is to mix the two of them together. With that approach, you will get the most out of your cardiovascular training.

Experts created this debate and they have been battling it for a long time. Many of them take only one side and stick to it. Whether their brand is promoting it or they prefer it more than the other, it does leave you confused.

The best answer to this doesn’t exist. You know why? Because every one of us is different. Everyone has their own goal and preferences. It depends whether you want just to lose weight, or you want to gain lean muscle mass and improve endurance.

It’s obvious that cardio is an integral part of every fitness journey. Not only that it improves your oxygen uptake and cardiovascular health, but it enhances your fitness results.

3 Workout Benefits

1. Benefits of Cardio Workouts

What’s great about both LISS and HIIT training is that you can do them anywhere. You don’t need equipment and you are able to mix up your activities. You can either walk, swim or ride a bicycle. No matter what you choose, it’s a versatile and efficient way to enhance the cardiovascular system.

Benefits range from dropped blood pressure to improved metabolism. Also, you don’t need to get a coach. There is a very small chance that you can do them in a wrong way.

Cardio can also do wonders for your mind. A fast walk or a jog after a long day can provide a plethora of benefits for you. By enjoying nature and becoming active, you’ll feel rejuvenated and ready to conquer the next day. You’ll be more focused and relaxed.

If you’re doing a HIIT session, make sure that your heart rate is around 90 percent of your maximum. On the other hand, if you’re doing a LISS training, try to maintain around 60 percent of your maximum heart rate.

Make sure that you create a well-planned fitness routine and that you stick to it. Be committed and dedicated to it. Don’t try to find shortcuts and don’t let temptations to distract you. Stay consistent and results will come.

2. HIIT workouts

While doing these workouts, you will have minimum rest in between sets. It consists out of high-intensity splits that are incorporating both anaerobic and aerobic exercises. HIIT is known to promote the growth of lean muscle mass and to enhance fat loss at the same time.

It’s definitely a suitable option for those who want to lose fat without having to lose muscles in the process. HIIT workout can also come in handy for those who don’t have much time for workouts. A session lasts between 20-40 minutes.

You may not see the change on the scale right away, but your body composition will show your hard work. Your toned muscles will be much more revealed.

A HIIT workout will keep your body adapting due to the fact that your heart rate is constantly changing. It goes up and down and your body never knows what’s coming next. You will use your muscles to their limits which will result in amazing physique.
In addition to that, you will improve your performance because of the increased muscle strength.

What’s great about it is that it promotes calorie burn even after the workout is done. However, a HIIT session does require a longer rest period. People who do this type of cardio are more prone to injuries, especially if they don’t have time to rest properly. Nevertheless, if you watch for yourself, you will get only benefits from it.

3. LISS workouts

LISS training, on the other hand, offers different benefits. They can last from 20 to 60 minutes and the intensity stays the same. However, in comparison to HIIT workouts, it consists out of the aerobic system. That means that it requires oxygen and less time for recovery.

You can easily fit a LISS workout into your schedule 5/6 times per week. If you’re looking for a way to reduce your muscle mass, this type of cardio is the answer for you.

Many people tend to develop imbalances when it comes to muscle mass and therefore they choose this type of approach to fix their problem.

That’s why many women competitors who compete in physique pick LISS. It helps them to create a more balanced appearance. It also takes more time for results to show, which can be tiring for most people.

If you’re overweight, have joint problems or you have a sedentary lifestyle, then LISS workouts are the best for you. If you combine LISS training with a healthy diet, you will feel and look healthier than ever.


Now that we know the benefits that both HIIT and LISS offer, we are able to choose the one that works the best for us. However, there’s still that choice that allows us to mix them up in order to achieve a more balanced physique and not to get bored. It’s convenient if you don’t have time to do a quick HIIT session, or if you want to relax, to go for a nice and enjoyable walk by the river.

Nonetheless, you know what your needs and goals are the best. Therefore, the choice is up to you. Take your time to think, get informed and make a plan for yourself. Just remember, it’s not about the goal, it’s about the journey. It doesn’t make sense if you don’t enjoy every second of it.

Make sure that you’re on the right path by tracking your progress. You can take pictures or make notes in order to keep yourself updated. If you see that something is not working like you wanted to, you can always try something else and make changes.


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