When it comes to choosing the right kind of cardio, things can get confusing. Should you go for an intense burst of High-Intensity Interval Training (HIIT) or a steady, Low-Intensity Steady-State (LISS) workout?
Each has its benefits and challenges, so let’s dive into the pros and cons of both to help you decide which one fits your goals.
What’s HIIT All About?
HIIT is like a sprint for your heart and muscles. It’s about giving everything you’ve got in short bursts, followed by brief rest periods. Typically, a HIIT session could involve 20 to 30 seconds of all-out effort—think jumping jacks, sprinting, burpees—then a short rest before doing it again. And again. And maybe one more time for good measure. This pattern gets repeated until you feel that you’ve left it all on the mat (or treadmill or track, wherever you are). The whole workout can be done in 20-30 minutes. That’s right, shorter than an episode of your favorite show.
Why HIIT is Great (and Intense)
HIIT is super efficient. If you’re short on time, HIIT gives you a lot of bang for your workout buck. And according to research from the American College of Sports Medicine, HIIT can burn more calories in less time compared to steady-state cardio. Not only do you burn a significant amount of calories during the workout, but you also continue to burn calories afterward, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC). In simpler terms: your body keeps burning fat even after you’ve hit the showers. Pretty cool, right?
But HIIT isn’t just about calories. It’s also a great way to improve cardiovascular fitness and build muscle endurance. That’s why you’ll find HIIT workouts in lots of training programs, from sports conditioning to weight loss.
So, what’s the catch? Well, HIIT is tough. Like really tough. It requires a lot of energy, focus, and mental grit to push yourself hard for those short, intense bursts. And if you’re not careful with form, it’s easier to injure yourself, especially if you’re just starting out. Plus, if you’re doing HIIT several times a week, it can lead to burnout, which is why experts recommend limiting intense sessions to two or three times per week.
Enter LISS: Low and Steady Wins the Race
Now let’s talk about LISS. LISS cardio is on the opposite end of the spectrum. Instead of short bursts of energy, it’s all about moving at a steady, low intensity for a longer duration—think brisk walking, jogging, cycling, or swimming at a comfortable pace. You’re aiming for a pace where you’re breathing heavier than usual, but you could still chat with a friend (or at least attempt a conversation). A LISS session might last 30-60 minutes, depending on your fitness level.
LISS is a favorite for people who love the meditative side of exercise. It’s easy on the joints, generally low-risk for injury, and helps build endurance without overly taxing your body. It’s also a great choice for active recovery—say, the day after a heavy lifting session when you still want to move but not destroy yourself.
Why LISS is Perfect for Some Goals (and Doesn’t Feel Like a Grind)
One big plus with LISS is that it’s beginner-friendly. Unlike HIIT, where you need to be cautious about overdoing it, LISS is sustainable and can be done more frequently. LISS is great for improving your aerobic capacity, which is the body’s ability to use oxygen efficiently. And it’s a low-stress workout, so it’s easier to stay consistent, which is key for any fitness journey.
LISS can also be a more enjoyable, social way to exercise. If you’re the type who enjoys a morning jog with a podcast or a bike ride with friends, LISS might just be your best match. And yes, while it burns fewer calories per minute compared to HIIT, because you’re working out for a longer duration, you’ll still make a significant dent in your calorie burn goals. Studies show LISS can be particularly effective for fat loss when combined with a healthy diet.
HIIT vs. LISS: Which One Suits Your Fitness Goals?
Okay, so which one should you pick? Here’s where it gets personal. The choice between HIIT and LISS should match your fitness goals, current lifestyle, and, let’s be honest, your personality.
- Weight Loss and Calorie Burn: If your main goal is weight loss, both HIIT and LISS can work wonders, but in different ways. HIIT is more efficient if you’re short on time, giving you a quick way to burn a lot of calories. However, LISS can also help burn fat, especially when you have more time to spare.
- Building Stamina: For those focused on endurance or building stamina, LISS will probably be a better match. The steady pace helps increase your aerobic capacity, making it easier to do long, sustained activities like a 5K or even a marathon.
- Muscle Retention: If you’re worried about losing muscle, HIIT is a better option. The short, intense intervals help preserve muscle mass, whereas LISS can sometimes lead to muscle loss if done excessively without strength training.
- Time Constraints: Busy schedule? HIIT’s your go-to. In just 20 minutes, you can squeeze in a full workout that’s equivalent to an hour of LISS. But if you have time to unwind and don’t mind a longer workout, LISS gives you that “slow and steady” option.
- Mental Health and Stress Relief: Surprisingly, LISS has a slight edge here. The low-intensity, steady nature of LISS workouts can feel more relaxing, making it an effective way to unwind and de-stress. Plus, there’s something about a long walk or bike ride that just helps clear the mind. But if you like high-energy workouts as a way to release tension, HIIT can give you that fast-paced, stress-busting burst you’re looking for.
Mixing It Up: Why Not Both?
Now, who says you have to pick one over the other? In fact, combining HIIT and LISS throughout the week can give you the best of both worlds. You might try a couple of HIIT sessions for the calorie-torching, time-efficient benefits and then add in some LISS for active recovery or longer, lower-stress cardio sessions.
Combining both can also prevent boredom. Let’s face it: doing the same thing every workout can get old. Mixing up your routine keeps things interesting and challenges your body in different ways, which can lead to better overall results. According to the American Heart Association, adults should aim for 150 minutes of moderate-intensity cardio per week, which can include both HIIT and LISS. This kind of variety can help prevent injuries, avoid burnout, and make fitness a sustainable part of your life.