HIIT Vs LISS Workout

More than 27% of the global adult population fails to meet the World Health Organisation’s (WHO) suggested level of physical activity!  

Regularly exercising might seem overwhelming, but it does not have to be. You can choose a fitness regime that works best for you and helps you achieve your personal fitness goals in a fun way.  

For example, if fat loss is your goal, two of the most popular forms of workout for you are LISS and HIIT or low-intensity cardio vs. high-intensity cardio. While one focuses on lower-intensity exercises performed for a longer duration, the other focuses on high-intensity exercises performed for a shorter duration. Both these forms of workout are effective and can help you with fat loss in their unique ways.   

Read on to learn in detail about HIIT vs LISS for fat loss!  

What Is a HIIT Workout? 

HIIT Workout

A high-intensity interval training or HIIT workout is a type of cardio training that combines high-intensity exercises followed by low-intensity exercises.   

The short bursts of extreme exercises like cycling followed by an interval of lower intensity exercises like walking is the perfect combination to help you achieve your fitness goal in a shorter span.  

Owing to its high intensity, each HIIT workout session lasts comparatively less, usually around 20 minutes. HIIT requires you to push yourself and step outside your comfort zone with each set.  

Pros of HIIT Workout 

  • It helps you burn more calories in a short period.   
  • It stimulates muscle growth as HIIT combines aerobic exercises and resistance training.  
  • It is less monotonous as it combines various exercises, making your workout sessions fun and exciting.  
  • It does not require you to have multiple sessions in a week. Three to four weekly sessions can help you achieve your desired goal.  

Cons of HIIT Workout 

  • It is extremely straining for your body and requires 24-hour intervals between each session to give rest to your body.  
  • It has a higher risk of injuries like muscle tears and Achilles tendonitis. The high-intensity workouts can also cause muscle soreness.  

Read More: The Keto Craze: Effects of Ketogenic Diet on Weight Loss and Metabolism

What Is a LISS Workout? 

LISS Workout

LISS or low-intensity steady-state workouts are the opposite of HIIT workouts. These are a set of low-intensity exercises that are practiced longer. For example, running, walking, or cycling for 45-60 minutes.  

The focus of LISS workouts is endurance and energy sustenance for the entire workout duration. This is the perfect option for you if you want to achieve your fitness goals without straining your body to a great extent.  

Pros of LISS Workout 

  • These workouts are less straining on the body and, thus, comparatively easier to perform.  
  • It helps in improving your overall cardiovascular health.  
  • Owing to their stable and low-intensity workouts, you can perform them regularly, making their recovery rate faster.  
  • You do not need any special equipment to complete an effective session of the LISS workout.  

Cons of LISS Workout- 

  • Owing to its monotonous nature, it can sometimes be boring.  
  • It can also cause injuries due to overuse or overtraining. Continuously performing the same movement can lead to chronic fatigue, muscle soreness, or brand fog.  
  • LISS workouts are more time-consuming.   

HIIT vs LISS for Fat Loss – Which Is More Effective? 

HIIT and LISS are equally good for achieving your fat loss goal. During HIIT workouts, you experience bursts of exercise that stimulate your metabolism and increase your heart rate. Its combination of high intensity followed by low-intensity workout leads to extensive calorie burn after and during the work session. Hence, it proves to be highly effective in fat loss.  

The LISS workout also leads to fat loss, just at a slower rate. Due to its low-intensity exercises, LISS exercises can be practiced longer, making it almost as effective in fat loss as in a HIIT workout.  

In conclusion, go with a HIIT workout to improve your overall fitness level and stimulate fat loss faster in a shorter span. Opt for a LISS workout to burn your excess fat in a less straining way but over a longer period.   

Combining the two could make your fitness routine more balanced and exciting. For example, you can go with two sessions of HIIT workout and two sessions of LISS workout every week to achieve your desired fitness goal.  


Is LISS Better Than HIIT

Low-intensity cardio vs. high-intensity cardio, which is better for you, depends on your fitness goal. Knowing the difference between HIIT and LISS will help you make an informed decision.  

For example, if burning fat without too much stress on your body is your ultimate fitness goal, then LISS is better for you. However, if your goal is to improve your fitness level by notches quickly, then HITT is better for you.  

What Are Examples of LISS and HIIT Workouts? 

LISS examples include cycling, running, brisk walking, swimming, and similar low-intensity cardio exercises lasting 45-60 minutes.  

HIIT can include sprinting up the stairs followed by an interval training activity like walking back down or performing squat jumps for 30-60 seconds, followed by low-intensity interval training like walking slowly.  

How Many Days Per Week Should You Do HIIT? 

You can engage in HIIT workouts for a maximum of three days a week. The reason is that you need a 24-hour gap between each session to let your body rest and recover.  

How Many Days Per Week Should You Do LISS? 

For beginners, three LISS sessions would be a good start. However, if you are at an intermediate or advanced level, you should follow a mix of LISS and HIIT workouts, with two LISS sessions and two HIIT sessions weekly.