HIIT vs. LISS: Tailoring Your Cardio to Your Fitness Goals 🏋‍♀️

Hi babes,

When it comes to cardio, there’s always buzz about HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State). Whether you’re a seasoned gym-goer or just beginning your fitness journey, understanding the differences between these two methods can help you design workouts that align with your goals. Let’s dive into the science behind each and explore their unique benefits—along with some personal reflections from my own journey! 🙌

What is HIIT?

HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. These high-intensity intervals push your body to its limits, improving cardiovascular fitness and burning a significant number of calories in a short amount of time.

Benefits of HIIT:

• Efficiency: HIIT workouts are quick and effective, often lasting just 20-30 minutes—ideal for those with busy schedules.

• Increased Calorie Burn: The intensity creates an afterburn effect (EPOC - Excess Post-Exercise Oxygen Consumption), meaning your body continues to burn calories long after the workout ends.

• Improved Cardiovascular Health: Studies show HIIT can significantly enhance endurance and reduce the risk of heart disease.

• Fat Loss: HIIT is particularly effective for reducing visceral fat, the type linked to metabolic disorders (Boutcher, 2011).

Personal Reflection: I remember incorporating HIIT into my routine as a busy mum. Short, intense sessions were a lifesaver when time was limited. Sprint intervals in the park or quick at-home circuits gave me an energy boost and kept my fitness on track.

What is LISS?

LISS involves maintaining a consistent, moderate pace for a longer duration (30-60 minutes). Activities like walking, jogging, or cycling at a steady pace fall into this category.

Benefits of LISS:

• Low Impact: Gentle on the joints, making it suitable for beginners, those recovering from injuries, or anyone seeking a less intense workout.

• Sustainable: LISS can be done consistently without causing burnout or excessive fatigue.

• Stress Reduction: The steady, rhythmic nature of LISS can reduce stress and improve mental clarity.

• Fat Burning: LISS promotes fat oxidation, particularly when done in a fasted state (Achten & Jeukendrup, 2004).

Personal Reflection: During my pregnancy recovery phase, LISS became my go-to. Long, brisk walks with the pram not only helped me ease back into fitness but also provided some much-needed headspace. It’s a form of exercise I still adore for its calming benefits.

HIIT vs. LISS: Which is Right for You?

For Fat Loss: HIIT’s afterburn effect makes it highly effective, but LISS can also deliver results when done consistently alongside a balanced diet.

For Beginners or Recovery: LISS is the safer option, providing a low-stress way to build endurance.

For Time-Efficiency: HIIT is perfect for fitting an intense workout into a busy day.

For Endurance Training: LISS helps build stamina and is less likely to cause overtraining or injury due to its lower intensity.

How to Incorporate Both into Your Routine

Mix It Up: Combining HIIT and LISS in your weekly schedule allows you to enjoy the benefits of both. For example:

• HIIT: 2-3 times a week (e.g., sprints, circuit training)

• LISS: On alternate days (e.g., brisk walking, steady cycling)

Listen to Your Body: Some days might call for the intensity of HIIT, while others are better suited to the gentle rhythm of LISS.

Align with Goals: Match your cardio to your specific objectives, whether it’s fat loss, endurance, or overall health.

Final Thoughts

Both HIIT and LISS have a place in a well-rounded fitness routine. The key is understanding how each impacts your body and tailoring your workouts to suit your needs. For me, a balanced mix of HIIT and LISS has always been the sweet spot. The variety keeps things interesting and ensures I’m challenging my body in different ways.

Remember, the best workout is the one you enjoy and can stick with long-term. So, babes, whether you’re sprinting your heart out or strolling with your favourite playlist, know that you’re making strides toward a healthier, happier you. 🙌✨

Big hugs,

Millie x

References

1. Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 868305. Link

2. Achten, J., & Jeukendrup, A. E. (2004). Optimizing fat oxidation through exercise and diet. American Journal of Clinical Nutrition, 79(1), 190-194. Link