LISS Cardio vs HIIT: Which Is Best to For Your Fitness Goals?

When it comes to cardio exercise and aerobic fitness, running is likely the first thing to come to mind for many of us. But if pounding the pavement isn’t your idea of a good time, you’ve got other options. LISS and HIIT, for example, are two types of cardio training that can help you reach your fitness goals. But what exactly are they, and what are the differences between them? Keep reading to learn the health benefits you’ll reap from each!

What is LISS?

LISS cardio, or low-intensity steady-state cardio, is a type of cardio workout in which you maintain the same steady, low-intensity pace for a continuous period of time (typically 30 to 60 minutes for maximum results).

3 Benefits of LISS

Low-intensity workouts are an amazing cardio workout because you reach maximum heart and cardiovascular benefits after 30 minutes of consistent movement at a steady pace.

They’re also great workouts for your rest days, as steady state training that allows your body some gentle movement is a great form of active recovery.

LISS cardio workouts can:

• Improve heart health and circulation
• Boost your endurance
• Help relieve stress

Top 4 LISS Exercises

Biking, brisk walking, running, and swimming are all great examples of LISS cardio workouts. Below are a few specific examples of low intensity exercise moves you can incorporate into your routine:

1. Slow Walking High Knees

1. Begin in a standing position with your feet shoulder-width apart and your arms at your sides.
2. As you begin to walk forward with your right leg, bring your right knee up as high as you comfortably can.
3. Slowly lower your leg to the starting position and repeat with the opposite leg as you continue to walk.
4. Repeat for your desired time or number of reps.

2. Static Jogs

1. Static jogging, aka running in place, requires no gym or equipment and is an excellent way to get your heart rate up.

3. Slow Motion Burpee

Burpees are composed of a jump, squat, plank and push-up, and while regular burpees go through each move rapidly, the goal of a slow motion version of this exercise is to complete each move fully while removing the jump to lessen the strain on your joints.

1. Begin in a standing position on a yoga mat with your feet shoulder width apart with your arms at your sides.
2. Assume a squat position, then lower your body to the ground so it is horizontal and in a plank position.
3. Do a push-up and then move your feet forward, so they’re flat on the mat again, and stand up into the starting position. Raise your hands over your head once you stand up completely.
4. Lower your arms back to your sides and repeat for your desired number of reps.

4. Pike Push-Up

1. Begin in a modified push-up position with your knees and your hands flat on your yoga mat.
2. Lift your body up so you’re in a downward-facing dog yoga position and complete your push-up from this angle, bending your elbows and driving the crown of your head down toward the floor.
3. Repeat for your desired number of reps.

How Often Should You Do LISS Exercises?

You should aim to complete three to four LISS cardio sessions each week.

Once you’ve worked your way up and have established a decent baseline, consider incorporating LISS cardio into your active rest days.

Looking for more LISS workouts? Check out these Playbook creators:

• Zac Perna
• Heather Watkins
• Aubrie Edgington
• Ruba Ali

What is HIIT?

HIIT, or high-intensity interval training, is a bit more challenging. This type of cardio workout alternates bursts of intense exercise with brief recovery or rest periods.

Since HIIT workouts are much more intense, they’re also shorter workout sessions — around 20 to 30 minutes max.

3 Benefits of HIIT

Since this type of high-intensity workout is shorter than LISS cardio, they are a the perfect option for when you're short on time.

HIIT training can help you:

• Burn more calories in order to lose weight
• Build muscle
• Lower blood pressure and blood sugar

Top 7 HIIT Exercises

HIIT workouts can be done at home or at the gym, and involve a mixing a number of different exercises together. The aim is usually to get as many reps in of the move as possible in the allotted amount of time (like two minutes).

1. Burpees

1. Begin in a standing position on a yoga mat with your feet shoulder width apart with your arms at your sides.
2. Jump up and then assume a squat position, transitioning quickly into a plank position.
3. Do a push-up and then kick your feet forward to get leverage and get yourself up off the mat in one swift motion.
4. With your feet back on the mat, reach your arms over your head and jump back into starting position.
5. Repeat for your desired number of reps.

2. High Knees

1. Begin in a standing position with your feet shoulder-width apart and your arms at your sides.
2. Bring your right knee up as high as you comfortably can. Lower your leg and repeat with the opposite leg. You should be doing this motion rapidly, alternating between legs.
3. Repeat for your desired time or number of reps.

3. Star Jumps

1. Start in a half-squat with your knees bent and your feet together.
2. Your arms should be at your sides.
3. As you jump up, raise your arms and legs out to your sides, creating a “star” or “X” shape with your body as you jump.
4. Land with your feet together and get back into starting position.
5. Repeat for your desired number of reps.

4. Squats

1. Begin with your feet flat on the floor, shoulder-width apart.
2. Bend your knees, pressing your hips back and lowering your upper body until you’re sitting on an imaginary chair, pressing your heels into the floor as you go.
3. Your hands should be clasped in front of you. Make sure your knees don't go over your toes.
4. Pushing through your heels, raise yourself back into starting position.
5. Repeat for your desired number of reps.

5. Push-Ups

1. Grab a yoga mat and begin in starting position on all fours — your hands should be flat on the mat shoulder-width apart, while the tips of your toes should also be on the mat.
2. Lower yourself until your chest nearly touches the floor, then pause momentarily and raise yourself back up to starting position.
3. Repeat for your desired number of reps.

6. Lunges

1. Begin with your feet flat on the floor, shoulder-width apart.
2. Step forward with your right foot while stepping back with your left.
3. Drop your body while engaging your core and tucking your hips — your knees should be bent at 90 degrees and your right shin should be close to touching the floor.
4. Squeeze your glutes as you return to starting position.
5. Repeat for your desired number of reps on each leg.

7. Jumping Lunges

1. Complete as instructed above, but instead of stepping forward with your right foot, jump forward with your right foot while jumping back with your left.
2. When you jump up, alternate the leg you’re lunging forward with in midair.
3. Continue to alternate with as little pause time as possible.
4. Repeat for your desired number of reps.

How Often Should You Do HIIT Exercises?

When planning your exercise schedule for the week, experts suggest sticking to two or three HIIT sessions a week to maximize your results while avoiding injury.

If you’re looking for a great HIIT workout, check out these Playbook creators:

• Ida Jemina
• Magnus Lygdback
• Diamond Ott
• Leah Casciano

Pros & Cons of HIIT & LISS

Now that you’re familiar with the basic differences between HIIT and LISS cardio, here’s a quick rundown of some of the pros and cons of each.

We’ve broken this down to make things super simple, based on the time you have for your workout, your fitness goals, and more.

• The length of your workout: Typically, LISS exercises require 30 to 60 minutes of exercise, while HIIT workouts involve short bursts, around 20 minutes per session.
• The intensity of your workout: LISS workouts require lower intensity workouts (but again, for a longer period of time), while HIIT workouts involves shorter bursts of higher intensity training.
• Your long-term fitness goals: LISS workouts can help you burn fat, while HIIT workouts allow you to burn calories. So if your goal is fat loss, try some LISS cardio.
• Any preexisting conditions or injuries: If you suffer from joint issues or are recovering from an injury, you may want to try a LISS workout, which can be gentler on your joints.
• Assess your current fitness level: If you’re just starting out with a new workout routine, you may want to try a LISS workout before jumping into HIIT.
• Assess how you’re feeling: If you’re feeling fatigued from your last workout, stick with a LISS session. If you’re feeling great, challenge yourself with a HIIT workout.

Quiz: HIIT vs LISS: Which Is Best For You?

Remember, only you can answer which type of workout is best for yourself, but your answer should be based on your level of fitness and your personal fitness goals.

The section above provides insights into how both should factor into your choice, but if you’re still unsure which one is right for you, the following questions should help!

Are you new to working out?

A. Yes

B. No

How much time do you have for your workout today?

A. More than 30 minutes

B. Less than 30 minutes

What are your goals for this workout?

A. Burn fat

B. Burn calories

Do you have any joint issues or are you prone to injury?

A. Yes

B. No

Are you feeling fatigued from yesterday’s workout or experiencing any muscle soreness?

A. Yes

B. No

If you answered mostly A’s, try a LISS workout!

If you answered mostly B’s, challenge yourself with a HIIT workout.

No matter how you choose to get your cardio in, LISS, HIIT, or a run, the important thing is that you're doing it. Fitting cardio into your schedule is the best way to keep your heart and the rest of your body healthy.