HIIT & LISS Cardio - Dmoce.com

HIIT & LISS Cardio

by admin

Do you ever wonder if the cardio exercises you are doing are benefiting you to reach your goals? Whatever your goals are, it’s so important to understand that not every type of cardio is created equal. The two most frequently used forms of cardiovascular training performed by physique based athletes and body builders is LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training). Both HIIT & LISS training are extremely beneficial for improving aerobic capacity.

We provide you with the information you need to understand the general benefits of these two types of cardiovascular exercises & the differences between them.

HIIT (High Intensity Interval Training)

HIIT is a cardio interval technique in which you alternate between short work and rest periods. An example of this could be 30 second bursts of all-out intense effort (80 to 90 percent of your max heart rate) with 30 second recovery periods. This would be a perfect example of a 1:1 HIIT ratio (i.e. performing 1 period of hard work followed by an equal period of rest).

The benefits of a HIIT session includes not having to spend an extensive amount of time completing a workout. You’ll burn calories in short periods of time during exercise & even after you’ve stopped! HIIT has a greater impact on your metabolic pathways and can assist in weight loss whilst encouraging the preservation of lean muscle mass.

LISS (Low Intensity Steady State)

LISS involves doing any aerobic activity at low intensity for a prolonged time period. An example of this could be jogging, swimming, going for a brisk walk (50 to 60 percent of your max heart rate) for a duration of 30 – 60 minutes.

The benefits of a LISS session includes its flexible time frame in which you can perform your workout at a relaxed pace. It is a type of training that is much easier on the joints, ligaments and tendons. It requires minimal/no recovery time and is much less taxing on the central nervous system & muscular system. LISS is shown to directly use a greater percentage of calories from fat rather than glycogen.

So which one is better?

HIIT & LISS are almost complete opposites. Some of the best benefits of LISS are limitations of HIIT and vice versa. No one training regime is better than the other, it all comes down to the individual’s goals and how they want to approach these goals.


Here at Crunch, we’ve got rows of cardio available from treadmills to cross-trainers and rowers for you to check out! No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey!

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