Posted by Finding the right workout for you is all dependent on your lifestyle, body type, weight, and/or muscle goals. There are many debates and cases for a range of training methods so it can be overwhelming when picking the right one for you. In one ear, you have people claiming that LISS is key and on the other hand, you hear that HIIT is the king of weight loss but we are now here to settle the debate and give you a full runthrough so you can establish which one is right for you.
HIIT has been around and has been very popular for years but even more so if you want a plan that targets every one of your muscle groups, then HIIT is for you. If you aren’t familiar with HIIT, it is essentially high-intensity interval training, like a 30-minute circuit training course, so this is perfect for people on the go, but also for those who are not keen on any form of cardio. This is a good hack to sneak it in different ways.
On the other hand, you have LISS, which is the latter, lower intensity steady state training, which could be suited to those who prefer to take their time and do steadier workouts. A long, brisk walk or hike or a couple of laps at the swimming pool. This could be anything but as long as it’s over a longer period, like an hour or more.
What Are the Key Differences Between HIIT and LISS?
Right off the back, it’s pretty obvious that they are the complete opposite of each other; HIIT is high intensity and LISS is low intensity. But what are the core differences because these are the types of information that everyone wants to know?
HIIT combines alternating bursts of different workouts that aim to target multiple, not all, of your muscle groups. So you might have an interval of 4 to 5 workouts such as burpees, mountain climbers, kettlebell swings, sprints, box jumps and some variation of an arm workout.
LIIS is just one workout that is consistent over a longer period of time and might include a slow jog, a swim or an incline walk for an hour. These are always longer compared to HIIT workouts and because of the duration, there are arguments to say they deliver the same results, although there is the point that LIIS would be a better option for weight loss, and if you want to gain muscle, you will have to pair it with weight training.
While these both have many shared benefits, which type is most effective for fat burning, muscle gain and overall health is widely debated. For example, there are arguments that HIIT is better due to its EPOC and ability to help maintain muscle while burning fat. Each workout has pros and cons, so it might depend on the available time and the one you enjoy the most.
What are the pros of HIIT?
There seems to be a good range of pros with this workout method so let’s dive straight in.
Effective and Efficient
Something you can always rely on getting results with is consistent HIIT workouts. There is a reason why they are always the hype; it’s because they do what they are supposed to. A HIIT session has proven to burn more calories, improve your athletic performance and be easy to get into. There are so many workouts you can add to your intervals that you can pick your favourites and have the same outcome.
Anywhere and Everywhere
The best part about HIIT workouts is that they require minimal, if any, actual equipment so you can do it from anywhere you like. At some point, if you want to further intensify your workout, you might need to head to the gym to add some weights but this is a perfect option for beginners. You can do HIIT anywhere you please until you are ready and confident enough to head into the gym.
Variations Online & Classes
Something that I have struggled with in the past is knowing which workouts to include in my intervals but thanks to social media, there are hundreds of fitness influencers and instructors that offer a guide for you to start your HIIT journey. They will give you the perfect combination for you to follow to make sure you are hitting everyone’s muscle group.
If you need some motivation to get through 4 sets of these variations, gym classes all over the world offer HIIT classes that are included with your membership, so there is no excuse why you can’t pull up your gym leggings and head to the gym.
Calorie Burn & Muscle Strength
The dream combo is what HIIT delivers. This workout is perfect for those who want to shred that stubborn fit, tone up and build and maintain muscle. This is great to add to variations and mix things up from weight training all the time. The high-intensity nature of this workout means you’re constantly burning calories and research suggests you are also increasing your metabolic rate so you will walk away and still be burning calories. That’s everyone’s dream come true, thanks to HIIT.
What are the pros of LISS?
You are probably wondering, well, what about LISS? We have you covered:
Not as Intense
Something that really puts people off HIIT is the excessive amounts of energy and effort it can take, but LISS offers a longer yet similar workout that just requires consistency rather than intensity. You can really have fun with this one as well, such as finding a partner to go on a hike with or going for a swim but not taking it too seriously yet reaping all the benefits.
Increase Oxygen and Blood Flow
These two things are necessary for a comfortable workout that doesn’t leave you sore the next day but let’s not forget that while it might not burn as many calories, this type of workout is essentially for getting rid of that stubborn fat as it relies on that for energy.
Affordable and Accessible
The beauty of LISS is that you can do it anywhere and at the price of 0 and enjoy it by yourself and others. Whether you want to go on a scenic walk or hike, you always have that freedom and accessibility at your doorstep.
Final Thoughts
Through debate, you could say that HIIT might have a way of producing quicker results but it’s completely fine if that’s not something you are interested in and LISS can produce the same results just at a slower pace. Working out is always for long-term results but it might be something to consider as something to do together rather than one or the other. A change and balance in workout types are essential for your overall health and fitness.