HIIT vs LISS: Everything You Need To Know

Intro

When it comes to cardiovascular exercise, there’s a lively debate between HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State).

HIIT involves short bursts of intense activity followed by brief rest periods. This form of exercise pushes your body to its limits in short bursts and is known for being extremely efficient in burning calories, improving cardiovascular health, and boosting metabolism.

On the other hand, LISS involves maintaining a constant, moderate pace for a prolonged period of time. This type of exercise is gentler on the body and allows for a longer duration of activity without becoming overly fatigued.

What Are HIIT and LISS?

Both HIIT and LISS can effectively burn a similar number of calories, but they do so in different ways. Your choice between the two depends on your client’s personal preferences, fitness goals, and the amount of time and effort they’re willing to invest in their workout routine.

High-Intensity Interval Training (HIIT) 

HIIT has gained significant popularity due to its effectiveness and time efficiency. This form of training involves pushing oneself at maximum effort for short intervals, followed by brief periods of rest. 

HIIT can be incorporated into various cardio exercises such as running, cycling, or rowing, making it incredibly versatile. Typically lasting between 15 to 30 minutes, HIIT sessions are ideal for clients with hectic schedules who still want to prioritize their fitness.

Low-Intensity Steady State (LISS) 

LISS represents the antithesis of HIIT In this approach, the emphasis is on maintaining a slower, consistent pace for a prolonged duration, typically spanning 30 to 60 minutes. 

LISS can be performed on a treadmill, stationary bike, or any other type of cardio equipment, offering clients an effective option for longer, steady-state workouts.

The Benefits Of HIIT vs. LISS

The benefits of High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) workouts are multifaceted and contribute to overall cardiovascular health and fitness.

Enhanced Blood Flow and Circulation

Engaging in both HIIT and LISS workouts improves oxygen levels in the blood, leading to enhanced circulation and heart rate. For example, research conducted at the University of Colorado demonstrated significant improvements in blood flow and heart health among men who participated in a walking program.

Increased Fat Loss

Both HIIT and LISS are effective in facilitating fat loss. Cardio exercise helps burn fat by increasing oxygen flow, which is then converted into energy. A comparative study revealed that women participating in HIIT experienced greater fat loss compared to those engaging in LISS. However, both methods prove to be effective in promoting fat loss.

Time Efficiency

Studies have shown that HIIT workouts are particularly advantageous when time is limited. Despite their shorter duration, a 20-minute HIIT session can produce similar calorie-burning effects as a 40-minute LISS session.

Improved Cardiovascular Health

Engaging in regular cardiovascular exercise, whether through HIIT or LISS, contributes to improved heart health. Studies conducted at Johns Hopkins University have shown that regular aerobic exercise, when combined with a healthy lifestyle, significantly reduces the risk of heart disease and diabetes.

Thats A Wrap

Understanding the differences between High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) can help you select the most suitable cardio workout for your client’s specific fitness goals and lifestyle. 

Whether you lean towards brief, high-energy exercise sessions or extended, moderate-intensity workouts, both approaches have demonstrated effectiveness in calorie burning and overall health improvement.

Frequently Asked Questions

Is Low-Intensity Better Than High-Intensity Interval Training (HIIT) for Fat Loss?

High-Intensity Interval Training (HIIT) is known for burning fat faster during the workout, but Low-Intensity Steady State (LISS) exercise can lead to greater overall weight loss over time. 

LISS is sustainable for longer periods, making it a good choice for those looking for a more manageable and sustainable approach to weight loss.

Does LISS Help Build Muscle?

Low-Intensity Steady State (LISS) exercise offers various health benefits. While it may not directly build muscle like high-intensity resistance training, it can contribute to overall muscular endurance and toning. 

Additionally, LISS has been shown to reduce the risk of chronic diseases and improve cardiovascular fitness, strength, and sleep quality.

Which Cardio Exercises Are Best for Fat Loss?

When it comes to fat loss, low-impact exercises such as rowing, stair climbing, and cycling can be highly effective. These exercises are gentle on the joints and can be sustained for longer durations, making them great choices for individuals aiming to lose weight. 

High-intensity interval Training (HIIT) workouts, such as kickboxing, spin classes, and CrossFit, are also excellent options for maximizing fat loss and improving cardiovascular fitness.

References

1. https://www.health.harvard.edu/heart-health/exercise-and-your-arteries
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
3. https://pubmed.ncbi.nlm.nih.gov/25162652/
4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart

Brenton Barker
Brenton is an Australian with 20 years of experience working with professional athletes who have won more than 15 international events combined. He holds a degree in Sports Coaching and was the former Head Coach of the Japanese Government Sports Institute. Brenton also served as the former Manager & Head Coach to Australia’s Governing Sporting Body and has been a Dunlop International Advisory Board member since 2010. Additionally, he has successfully been self-employed for 17 years and understands the challenges of building a business. Brenton’s expertise lies in goal setting, leadership, internal and external motivation, biomechanics, and program design and delivery. Brenton continues to consult with professional athletes and sporting organizations.