HIIT vs LISS: Which is better for FAT LOSS?

Cardio may not be everyone's favourite but it is an essential component of any regular workout routine. Whether your goal is to increase heart health, stamina or burn fat a couple of cardio sessions each week is a fantastic place to start!

What is LISS?

Low-intensity steady state cardio (LISS) workouts are characterised by their length and constant pace. A good LISS workout will work you at between 50-70% max. heart rate. The majority of LISS workouts last between 45 and 60 minutes and can consist of exercises such as walking, jogging, swimming or steady cycling.

What is HIIT?

Conversely, high-intensity interval training (HIIT) is a form of cardio that combines intense short bursts with periods of low-intensity activity. The short, intense bursts typically last between 10 and 30 seconds with the active recovery being 2 or 3 times as long as the high-intensity burst. For example, a 20 second all out sprint would be followed by a 40 or 60 second jog as active recovery. The goal here is to keep heart rate at 85-90% in the high intensity bursts before dipping it down to 40-50% during active recovery.

So, what is the difference and what the benefits of each?

LISS workouts are constant whereas HIIT combines alternating bursts of high intensity and periods of active recovery. 

LISS Benefits:

• Improved aerobic and anaerobic fitness

• Minimal recovery

• Can be done anywhere

• Easier on the joints!

HIIT Benefits:

• Improved aerobic and anaerobic fitness

• Quick exercises that don't take much time

• Burns LOADS of calories in little time!

The bottom line... both HIIT and LISS cardio have their place in any well-rounded workout regiment. HIIT cardio favours those who are limited on time whereas LISS would be better for those wanting to reduce joint stress. LISS cardio is often favoured by those who do a lot of weight training as the recovery and strain on joints is drastically less.