So what are the differences between HIIT and LISS Cardio? HIIT, or High-Intensity Interval Training, is short in duration (5-20-minutes) and higher in intensity. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. HIIT is also more efficient at burning calories than LISS.
Does LISS burn more fat than HIIT?
HIIT vs LISS for Fat Loss. While it’s true that HIIT burns more calories than LISS, it’s important to know where those calories come from. … But the LISS workout burns 135 calories from fat (45% of 300 calories). When calories per workout are the same, LISS burns about 50% more fat than HIIT.
Should I do LISS or HIIT?
HIIT takes a lot more energy (calories) and requires more recovery time than steady state cardio. If your goal is muscle growth, LISS will usually be a better option. … They prefer LISS to help trim excess body fat without affecting muscle growth and inhibiting recovery from weight training.
Is HIIT better for fat loss?
However, like other forms of exercise, HIIT may be most effective for fat loss in people with overweight or obesity (17, 18 ). High intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce waist circumference.
Which is better for fat loss cardio or HIIT?
Research also suggests HIIT will result in a greater reduction of body fat, compared to traditional exercise. Cardio is defined as a steady-state exercise where your heart rate is raised above 50% of your MHR for an extended period of time. Examples of this could be running, jogging, cycling or jumping rope.
Can I alternate HIIT and LISS?
If you hate the intensity of HIIT, then turn to LISS. A good idea, however, would be to do both on alternate days and rotate between the two so that you can reap the benefits of each.
Why LISS is best for fat loss?
Here are some other benefits of LISS cardio: It aids in fat burning and fat loss. Steady-state training improves your body’s ability to use fat as fuel instead of using glycogen stored in your muscles.
Is jogging considered LISS?
In short, jogging is LISS. Doing hills, intervals, threshold runs, tempo training, and speed work is not.
Does LISS cause muscle loss?
LISS, while great for your cardiovascular conditioning, will not help your body build muscle. In fact, too much LISS will deteriorate your muscle.
Is Jump Rope HIIT or LISS?
“Skipping is one of the best cardio and HIIT (high intensity interval training) workouts you can do,” says Ryan. It helps improve timing, balance, coordination and agility and, as a bonus, also tones the upper and lower body muscles and torches fat too.
Will HIIT make me skinny?
Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. … Although all the participants lost weight, those doing Hiit saw a 28.5% greater weight loss.
Is a 20 minute HIIT workout enough?
If your workout lasts any more than 30-minutes, you’re probably not working hard enough to optimize the benefits of HIIT. … But if the question is, what is the optimal duration for a HIIT workout to be the most effective, I would say 20-30 minutes.
What happens if you do HIIT everyday?
But, when it comes to an intense exercise like HIIT, doing it every day puts you at risk for injury, overtraining, mental burnout, and prevents your muscles from recovering and getting stronger.
Why HIIT is better than cardio?
Benefits of HIIT
“HIIT is a great way to lose weight in less time. Most people can burn the same number of calories in a 20-minute HIIT workout than they can in performing constant cardio or strength training for 45 minutes. HIIT also increases lung capacity and blood flow within the body.”
Can HIIT replace cardio?
“Numerous research studies have shown that HIIT programs can yield similar cardiovascular improvements when compared to more traditional, steady-state exercise programs, like running or cycling,” Kusmiesz said. … HIIT can also increase testosterone, which has been show to decrease with aerobic exercise like cardio.
Is cardio or HIIT better?
HIIT is definitely better at burning calories and helping you shed unwanted pounds. The biggest reason is the anaerobic form of exercise. It burns more calories than cardio both during and after exercising. … It basically means that your body continues to burn calories hours after your high-intensity workout is over.