• Dyumna Madan

Workout comparison: HIIT vs LISS!


Living in the workout revolution, we are constantly being egged with the latest workout type. But among them, which are the most effective for your goals?


Today, we'll be breaking down two common types of exercise: HIIT and LISS. Combined, they make up the vast majority of workouts, and each poses different benefits. Learn how to strategize them for optimal performance below!


WHAT IS HIIT?



HIIT is defined as high-intensity interval training wherein you’ll work up a sweat fast due to short bursts of intense exercise, then back off for a slower recovery period, followed by another round of high intensity. It can be done without equipment or with equipment like weights, treadmill, or a cycle and combines aerobic and resistance training. Examples of HIIT include Tabata workouts and interval training.


WHY IS HIIT BENEFICIAL?



HITS MULTIPLE MUSCLE GROUPS


Most HIIT workouts involve many different movements. This allows you to work out different groups of muscle during the same workout — for example, a HIIT workout might have you do squats, push-ups, and burpees — which all target different muscles, and muscle endurance is boosted.


HAS LASTING IMPACTS


HIIT can help increase VO2 max (maximum oxygen consumption) and helps obtain better glycemic control. It helps in lowering blood pressure and resting heart rate as well.

It also helps improve mental health, with a study showing reduced levels of depression and social avoidance.


GREAT FOR YOUR HEART


Research has found lots of evidence that HIIT workouts can support and strengthen your circulatory system and improves cardiorespiratory capacity. HIIT will increase the flexibility and elasticity of arteries and veins better than continuous aerobic exercise.


CONVENIENT

HIIT is time-efficient, can be done anywhere, improves stamina, supports blood and oxygen flow, and is fun but equally challenging at the same time!

If you dislike traditional cardio, try out HIIT.


WHAT ARE THE DRAWBACKS OF HIIT?


The drawbacks to HIIT would be that some of its movements are a little complicated and could lead to injury if not done right. Call up a friend who has been doing this for some time or take the help of a trained professional so as to minimize the risk. Also, make sure to take enough rest between your workouts so as to minimize soreness.


A SIMPLE HIIT WORKOUT TO TRY TODAY!


3 Rounds 45 seconds work with 15 seconds rest

Push-ups

Squats

Butt-kicks

Tricep dips

Jumping Lunges

Jumping Jacks

Sit-ups


LINKS TO SOME WORKOUTS

https://youtu.be/q20pLhdoEoY


https://www.youtube.com/watch?v=Mvo2snJGhtM&t=158s


https://youtu.be/8z9Uc9TpSJQ


WHAT IS LISS?



Think the opposite of HIIT. When you are doing LISS, or low-intensity steady-state cardio, you are working at a slow, steady pace that you are able to sustain over longer periods of time. LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits. That would be around 60-70% of your max heart rate. You would be able to hold a conversation and would not be completely out of breath. Examples of LISS include cross-country activities, dancing, and walking.


WHY IS LISS BENEFICIAL?



RECOVERY


While HIIT is very demanding and taxing on the body, LISS is low impact, has a much faster recovery time, and can be done more frequently.

As the major source of fuel for LISS is fat, it can be done at the end of the workout even with low glycogen levels.


ENJOYABLE


LISS is easier on the body and can be a social activity wherein you invite a friend for a hike or just a walk and you get in exercise without struggling which makes this type of cardio more sustainable.



GREAT FOR ALL ABILITY LEVELS


LISS is perfect for beginners and seniors who are still trying to adapt to their new healthy lifestyle. It is safe to do with minimal risk of injury. It is also great for injured athletes who can’t handle intense exercise yet.


WHAT ARE THE DRAWBACKS OF LISS?


The drawbacks to LISS would be that it is time-consuming and does not help in building muscle, as it is primarily cardio and endurance. Additionally, since you are engaging in repetitive movements, LISS increases your risk of overuse injuries, so cross-training and rest are vital for staying healthy.


WHICH SHOULD I CHOOSE - HIIT OR LISS?



The answer is, it depends!


If you are looking to increase explosivity, muscle, and VO2 max, have previous exercise experience, or are looking for a shorter workout, HIIT is a good choice.


If you are looking to increase muscular and cardiovascular endurance, are looking for a more social, approachable workout, or are new to exercise, LISS is for you.


Ultimately, consistency and discipline are key for a healthy lifestyle and you should do whatever is enjoyable and sustainable for you.


Keep enough time for recovery, stay hydrated, and have fun!




SOURCES


Cardio for fat loss: HIIT or LISS - Fittr

www.fittr.com › articles › cardio-for-fat-loss-hiit-or-liss


The Pros and Cons of HIIT vs LISS Exercising Styles - Get Thrive

davecampbellmd.com › pros-cons-of-hiit-vs-liss-exercise...


3 Differences Between LISS Cardio And HIIT (#3 Is Cool ...

www.fitbod.me › blog › hiit-vs-liss


LISS VS HIIT: What cardio type is best for you? - Beyond ...

www.beyondfitnesshealth.com.au › fitness › liss-vs-hiit


Excess Post-Exercise Oxygen Consumption (EPOC) | ACE Blog

www.acefitness.org › professional › expert-articles › 7-t...


Low Intensity Steady State (LISS) Cardio Pros & Cons For Fat ...

hungryhobby.net › Fitness


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