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For the past few years its been all about intense workouts.  Think CrossFit, HIIT, Circuits.  But one of the top fitness trends for 2018 is all about slowing it down!

LISS vs HIIT, what's the difference and which should you be doing for best results when it comes to weight loss. 

LISS stands for Low Intensity Steady State and, as the name suggests, is the opposite to High Intensity Interval Training.  Both are forms of cardio but work the body in different ways and have very different benefits. HIIT workouts are intense and require pushing yourself to maximum capacity for short bursts of time, usually 10 seconds to 2 minutes.  A LISS workout aims for a low level stead state of exercise over a longer duration, typically 10 minutes to 2 hours. 

A feel good workout, the aim of LISS is to elevate your heart rate with activity, but not let it go beyond 60 percent of your maximum heart rate.  So you should still be able to hold a conversation and exercise at the same time, perfect for that workout with a friend.  LISS activities include walking, slow jogging or a leisurely bike ride.

As we grow more aware of the stress extreme diets and exercise have on our bodies, everyone could benefit from a little slowing down now and then. But the question is, can you still get the same results without the same effort of a HIIT class?

The benefits of HIIT Workouts:

Increases endurance for runners

Burns Calories during and post workout

Increases metabolism

Improves cardiovascular for better physical performance

Time efficient workout


The benefits of LISS Workouts:

Increases energy

Improves blood flow

Improves cardiovascular and heart health

Easy post workout recovery

Effective fat burning *


There are two clarifications that need to be made when comparing these workouts.  The intensity of HIIT workouts will keep your body burning calories time and time again, and long after the workout has ended.  However it is recommended that sufficient recovery periods are taken between each HIIT session daily.  *Whilst LISS workouts are less intense, it's not recommended that you rely solely on this type of workout as over time your body may adapt to become more aerobically efficient.  And thus to reap the benefits from this form of exercise you would need to increase duration and distance just to continue burning the same amount of calories as you did when you first started your LISS workouts.  And so, for the best exercise program to beat the cardio plateau, keep the body challenged and efficient at burning calories, try incorporating a balance of both HIIT and LISS to get the best results.

Written by Kate Swinson - Founder of MEvME