HIIT, or high intensity interval training, has been on the rise when it comes to losing weight. However, LISS, or low intensity steady-state cardio, has been similarly effective for others on their weight loss journeys. In this article, we will briefly discuss the differences between the two, their benefits, and how to decide which is most suitable for your workout routine.
What’s the difference between HIIT and LISS?
LISS cardio is a type of cardio exercise that maintains a low, consistent intensity. LISS workouts are often done for 30 to 60 minutes with the goal of sustaining a lower energy output for the entire time. Some well known LISS exercises are distance swimming, rowing, running, or brisk walking.
HIIT is essentially the exact opposite in that it involves fast, short bursts of energy. HIIT workouts are often done for fewer than 30 minutes with the goal of exhausting the body quickly to burn more calories in a shorter amount of time. Some examples of this are burpees, squat jumps, and sprinting.
How do I know if I’m doing HIIT or LISS?
LISS training will keep your heart rate at 60 to 70 percent of its maximum value. This can be tracked with a fitness watch that has a heart rate monitor or by the rate of your breathing. If you find the workout challenging enough to increase your breathing rate but not take your breath away, you’re likely performing a LISS workout correctly.
HIIT workouts will have your heart rate near its maximum during every exercise. A goal range for HIIT workouts is 70 to 90 percent of your maximum heart rate and a breathing rate that makes it hard to hold a conversation. You may also notice an faster increase in sweat production during a HIIT workout when compared to LISS.
Which burns more calories and fat?
A study found that in obese women, HIIT workouts proved most effective at burning more abdominal fat than LISS workouts. This is often attributed to two factors: intensity and duration. Since HIIT workouts are shorter, they require less time out of one’s busy schedule, making it easier to stick with the routine. Moreover, since the work done in the short period of time is more intense, fat and calories can be burned more efficiently.
HIIT workouts also often result in EPOC, excessive post-exercise oxygen consumption, which means that your body may still be burning calories after a tough workout. This occurs form HIIT workouts because they are more anaerobic, resulting in lower oxygen intake during the exercise. As your body recovers from the workout and returns oxygen levels back to normal, it is actively burning calories. This after effect is not usually prominent with LISS workouts, leading many to believe that HIIT workouts are more effective for weight loss.
Which one is right for me?
While the decision to perform HIIT or LISS varies by individual, this graphic breaks down the main considerations when choosing your workout regimen:
It is recommended to pair two to three HIIT sessions with two LISS sessions weekly. This ensures that your body is able to recover properly from the high intensity bouts and your schedule is not flooded with long workouts. Both HIIT and LISS will help you lose weight and maintain a toned figure, but the preferred method of training is yours to decide based on the results you desire.
