When it comes to cardio workouts, HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State) are two popular options that offer distinct benefits. Understanding the differences between HIIT and LISS can help you choose the workout that aligns with your fitness goals, preferences, and fitness level. In this blog, we will explore the characteristics of two important cardio workout regimes ie. HIIT and LISS, including intensity levels, duration, cardiovascular benefits, and suitability for different individuals. By the end, you will have a comprehensive understanding of these two workout methods, enabling you to make an informed decision for optimal fitness results.

1) Understanding HIIT

High-Intensity Interval Training (HIIT) is a form of cardio workout characterized by short bursts of intense exercise followed by brief periods of rest or low-intensity activity. HIIT sessions typically last 10 to 30 minutes, including warm-up and cool-down periods.

A. Definition and Structure:

HIIT involves alternating between high-intensity intervals and recovery periods. In this form of cardio workout, you push yourself to your maximum effort level during intense intervals, followed by short periods of rest or low-intensity exercise.

B. Intensity Levels:

HIIT is known for its high intensity, where you engage in exercises that demand significant effort and energy. The goal is to elevate your heart rate to around 80-95% of your maximum heart rate with the help of this cardio workout.

C. Physiology and Cardiovascular Benefits:

HIIT promotes improvements in cardiovascular fitness, endurance, and athletic performance. It strengthens your heart, increases lung capacity, and enhances oxygen utilization. It also stimulates adaptations such as increased production of mitochondria, improved muscle fiber recruitment, and the release of growth hormone and testosterone.

Examples of HIIT (cardio workouts):

1) HIIT Workout: 

Perform 30 seconds of high-intensity exercises such as burpees, followed by 10 seconds of rest. Repeat this cycle for 5 minutes.

2) Hill Repeats:

Set the treadmill at a moderate incline (e.g., 4-6%). Run or power walk uphill for 2 minutes, then recover with a 1-minute flat or downhill walk or jog. Repeat for 5-8 repetitions.

3) Speed Pyramid: 

Start with a warm-up at a comfortable pace. Then, increase your treadmill’s speed every minute for 5 minutes until you reach a challenging pace. Hold that pace for 1-2 minutes before gradually decreasing your speed back to a comfortable pace for a 5-minute cooldown.

2) Unpacking LISS

Low-Intensity Steady State (LISS) workouts are a type of cardio workout that involves maintaining a steady, moderate-intensity level of exercise for an extended duration.

A. Definition and Structure:

LISS workouts keep your heart rate within a moderate range for an extended period. These cardio workouts involve exercises like brisk walking, cycling at a moderate pace, or swimming.

B. Intensity Levels:

This kind of cardio workout aims to keep your heart rate elevated around 50-70% of your maximum heart rate.

C. Physiology and Cardiovascular Benefits:

LISS primarily targets the aerobic energy system, improving cardiovascular endurance and efficiency. It trains your heart and lungs to work more efficiently over an extended period. LISS also aids in active recovery, reducing muscle soreness and promoting blood flow.

Examples of LISS (cardio workouts):

1) Brisk Walking: 

Go for a 30-minute walk at a steady pace, maintaining a moderate intensity throughout.

2) Steady-State Jogging: 

Set the treadmill to a comfortable jogging speed that you can sustain for a longer duration. Jog at a steady pace for 20-30 minutes or more, depending on your fitness level and goals.

3) Power Walking: 

Increase the speed on the treadmill to a faster walking pace. Engage your arms and maintain a brisk, purposeful stride for 30-45 minutes.

3) Factors to Consider when Choosing

Several factors should be considered when choosing between HIIT and LISS:

A. Fitness Goals and Preferences:

Consider your goals and preferences. Both HIIT and LISS can improve cardiovascular endurance and burn calories. However, if you seek strength and power development, HIIT may be a better fit.

B. Current Fitness Level and Health Considerations:

Assess your fitness level and any health conditions. HIIT may not be suitable for beginners or individuals with certain health concerns. LISS provides a lower-impact option and can be more accessible.

C. Variety and Personal Enjoyment:

Consider the type of cardio workout you enjoy the most and what keeps you motivated. HIIT offers dynamic and challenging workouts, while LISS provides a more relaxed and consistent experience.

Choosing the Right Cardio Workout:

Both HIIT and LISS offer effective ways to improve cardiovascular fitness and achieve fitness goals. HIIT provides high-intensity intervals that challenge the cardiovascular system and promote muscle development. LISS focuses on steady-state endurance training and is accessible to individuals of different fitness levels. Incorporating a combination of both can yield optimal results. Ultimately, choose the cardio workout that aligns with your needs.