Cardio is an essential component of any fitness routine, but with so many options available, it can be tricky to decide which type is best for your goals. Two of the most popular forms of cardio are high-intensity interval training (HIIT) and low-intensity steady-state (LISS) cardio. So, which one is the better choice for your fitness journey?
HIIT involves short bursts of intense activity followed by brief periods of rest, repeating this cycle for the duration of the workout. This type of training is extremely efficient at burning calories in a short amount of time and has been shown to effectively increase cardiovascular fitness and endurance. HIIT workouts can be done using bodyweight exercises or with equipment, making them accessible to most people. They are a great choice for those who are short on time or who enjoy high-intensity workouts that deliver a serious endorphin rush.
On the other hand, LISS cardio involves maintaining a steady, low to moderate intensity pace for an extended period of time. Examples of LISS include activities such as jogging, swimming, cycling, or using an elliptical machine. This form of cardio is ideal for building endurance and improving cardiovascular health over time. LISS workouts tend to be easier on the joints and are a great option for those who are new to fitness or who are recovering from an injury. They also provide an opportunity to zone out, listen to music or a podcast, or catch up with a friend while exercising.
If your primary goal is weight loss, both HIIT and LISS can be effective. HIIT workouts torch calories during and after your workout, thanks to the after-burn effect, which can boost your metabolism for up to 24 hours post-exercise. LISS workouts, due to their longer duration, can also burn a significant number of calories, and their lower intensity may be more sustainable for those who engage in frequent cardio sessions.
For overall health and fitness, incorporating a mix of HIIT and LISS into your routine is ideal. The variety will not only keep your body guessing, improving your fitness levels, but it will also keep you from getting bored. Ultimately, the best form of cardio is the one that you enjoy and will stick with, so if you prefer the efficiency and intensity of HIIT, go for it, and if you favor the steady endurance challenge of LISS, that’s a great choice too.