HIIT vs. LISS workouts

HIIT refers to High-Intensity Interval Training, and LISS is short for Low-Intensity Steady-State. Both are forms of cardiovascular exercise and have their own benefits and drawbacks. Understanding the differences between the two can help you decide which one aligns better with your fitness goals and personal preferences. Let’s break down each one to help you make an informed decision.

HIIT involves performing short intervals of very intense exercise followed by periods of rest (e.g., 20 seconds of intense exercise followed by 40 seconds of active rest, repeated. Usually, HIIT sessions only last between 10 and 20 minutes.

LISS involves performing exercise at a steady and sustainable pace. Generally, it lasts anywhere from 20 to 60 minutes. It includes walking, jogging, swimming and cycling, as long as these are done at a consistent pace (you can turn these forms of cardio into HIIT, too).

HIIT is generally more effective than LISS at burning more calories over a shorter period of time. Therefore, HIIT is often referred to as a ‘fat-burning’ form of cardio. It is also an appealing form of exercise for those tight on time as an effective workout can be completed in under 20 minutes.

However, HIIT may not be appropriate for everyone. It requires a high level of fitness and joint mobility and may not be suitable for beginners or those with joint health issues. There’s also a higher risk of injury with HIIT compared to LISS. However, because it's performed at a slower pace, LISS takes longer to complete compared to HIIT workouts and is not as effective in preserving muscle mass.