HIIT vs LISS which is best?

HIIT vs LISS which is best?

Cardio…ah cardio you can’t live with it and you can’t live without it (arguably) Just kidding, it is definitely great to have some sort of cardio involved in our training regimes. It is a great stress reliever and can be beneficial in improving overall cardiovascular health. However, the whole issues become clouded when it comes to using cardio for fat loss.

We understand that we need to incorporate cardio into our routines in order to increase our energy deficit but which works better, HIIT or LISS? Let’s go through what they are and the pros and cons of both HIIT and LISS.

HIIT – High intensity interval training

High intensity interval training requires a short burst of extremely intense exercise (90% of MHR) for around 10-15 seconds, followed by 45 seconds of a lower intensity or a complete halt.

LISS – Low intensity steady state

Low intensity steady state training requires the athlete to stay around 60-70% of their max heart rate for around 20 minutes to an hour.


  • Time efficient
  • Higher heart rate for the short amount of time
  • Don’t need much equipment, you can just use your own bodyweight
  • Calorie loss carries on even after you stop working out


  • Can be too intense for some people
  • Not for everyone
  • High impact on joints as there is a lot of running, jumping and lifting


  • Slow tempo
  • Less impactful on joints, there isn’t much jumping, running and lifting like there is with HIIT
  • Not much equipment necessary
  • Requires the heart to work harder as you’re exercising for 20 mins – 60 mins


  • Not time efficient.
  • Won’t help you build muscle


So they both have their pros and cons. In conclusion, you should choose what you enjoy. HIIT training isn’t for everyone, just because some moron on Instagram keeps uploading videos of themselves doing a HIIT circuit, doesn’t mean you have to. Do what works for you and what you enjoy, there shouldn’t be a competition. I would suggest adding it both into your weekly routine just to spice things up.

Check out the fantastic results our FORM clients have had incorporating both HIIT & LISS into their training plans


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