With LISS workouts, you don’t push your body into a state of EPOC, which can continue to burn fat for 24 hours after you’ve finished a HIIT workout. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. Calories burned during exercise is directly proportional to the intensity of the exercise. These quick bursts trigger metabolic changes within your body, supercharging your metabolism. What Is LISS? While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. Figure 2. Share with your community and get the conversation started! 9 Great Cardio Exercises for People Who Hate Running, How to Lose Weight with Cardiovascular Exercise, Anxiety, Depression Can Be Eased with 150 Minutes of Exercise a Week, Best Sprint Workouts to Burn Calories and Increase Your Speed and Fitness, Why Skipping Is Better Exercise for You Than Running. This can also be adapted to many of the activities you love—walking and jogging, yoga, swimming, (gentle) hiking, and pilates, to name a few. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. After all, the last thing you want is to waste your time doing something that doesn’t get results. Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. While lower intensity exercise burns more calories from fat. It's unlikely you'll be able to sustain this intensity for more than 20 minutes. DOES IT MATTER?.” ACSM’s Health & Fitness Journal 23.4 (2019): 9-13. Experts say skipping burns more calories and is less stressful on the knees and other joints than running. This is due to EPOC (Excess Post-Exercise Oxygen Consumption). Altogether, this means LISS has far more fat-burning potential than HIIT. First, high intensity and low intensity are defined by your heart rate. If you’re doing three to four days of cardio and two to four days of weight training per week, try to make only one or two of those cardio sessions LISS workouts. If you've got an hour, try 20 … In addition to burning the maximum fat calories per minute, LISS also lasts for 30 minutes or more. If you only have 15 or 20 minutes for a workout, HIIT might be a better bet. Split it up into 3 to 6 LISS sessions, 30 to 60 minutes each, Examples: fast walking, slow jogging, cycling. Your body burns a lot of fat during LISS workouts. Page 1 of 3 1 2 3 Next > Noodles03 Green Belt. Compared to 30 minutes of steady state. And a higher average heart rate means you burn more calories. With HIIT, your heart rate is generally at 80 to 95 percent of your maximum heart rate for the high-intensity intervals and 40 to 50 percent for the low-intensity intervals. Both HIIT and LISS have their benefits and each can be a valuable tool in your cardio toolbox. References In summary, HIIT burns more calories per minute. just real steps fitness pros actually use. Sick of running? The curve resulting from multiplying calories burned per minute (Figure 3) by the % calories from fat (Figure 4). Steady state cardio is a lot less taxing on your body and ultimately can be used as a recovery tool when placed properly in your routine. “High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.”, 4) Arney, Blaine E., Carl Foster, and John Porcari. As an example, let’s compare 20 minutes of HIIT with 30 minutes of LISS. The more times your heart beats per minute (bpm), the higher the intensity. But hold on, we’re not done yet! LISS is perfect for recovery. Our website services, content, and products are for informational purposes only. “High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.” Applied physiology, nutrition, and metabolism 39.7 (2014): 845-848. Post-HIIT SSC is insurance that the fat that was mobilized gets burned. Plus, alternating LISS cardio and HIIT workouts during the week gives your muscles a chance to recover from high-intensity routines. Do at least 20 minutes of steady-state cardio after your intervals. LISS is cardio done at a low-intensity, typically low enough that it would allow the individual to hold a conversation without gasping for air. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. For optimal fitness, a mix of HIIT and LISS works best. Cardio is only a piece of the puzzle. “LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. At least when you’re training hard enough to spike your heart rate during each set. Your blueprint to a better body and more confidence. Specifically, if you’re burning carbs or fat. 1) Ahlert, Mateus, et al. The main reason or advantage of doing LISS instead of HIIT is the lack of central nervous system strain it places on your body. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. 2) Schaun, Gustavo Zaccaria, et al. Things like swimming, HIIT workouts…. Furthermore, exercise intensity is divided into 5 zones. Fitness experts revealed how a combination ( HIIT and LISS ) of high-intensity interval training , low-intensity steady state, and cardio exercise can help you get seriously lean. Some camps argue on behalf of LISS cardio with as much vehement hate speech as a MAGA hatter in a room full of lunatics who have the crazy idea that all lives (and rights) matter. Example shows 20 minutes of HIIT with 5 intervals of 1 minute on, 2 minutes off. Proponents of HIIT argue that you burn more calories after high intensity training. 3) Skelly, Lauren E., et al. For strength and physique athletes, a couple of HIIT sessions per week, up to 1 hour total of MISS per week, and a few LISS sessions to get your fat loss going would be ideal. Fasted or fed? You might use it to increase performance or train for a sport. Figure 8. While HIIT is great for improving fitness, or when you’re short on time. And you can estimate your maximum by subtracting your age from 220. Some people say HIIT is a better form of training than steady-state cardio. To maximize fat loss you need a personalized nutrition plan. This is because the intensity levels are higher so you will become fatigued quite quickly. In fact, one study found no real advantage to doing very high-intensity training as compared with steady-state cardio. In that case, the assessment of HIIT vs LISS is completely different. LISS is a good way to stay active without overdoing it. If LISS (Low Intensity Steady State) and HIIT cardio (High Intensity Interval Training) went up against each other in a Pros:Cons death match, who would win? If you indulge in HIIT workout for at least 20 minutes then you can burn as many calories as a one hour Liss workout. Figure 6. From infections to…. Are there any drawbacks? TBH It really is more of a full body resistance workout no … The intervals could be anywhere from 10 to 20 minutes. After someone that did pump for years and years, it really depends on what class you go to. HIIT vs LISS comparison of heart rate and duration. Here are some other benefits of LISS cardio: Just like any form of exercise, LISS has some drawbacks: LISS cardio is a good addition to most fitness routines because it’s generally safe and appropriate for all fitness levels. The complete guide for when to bulk vs cut. LISS is a good choice for people who already deal with high physical stress, are injured, or simply cannot handle advanced amounts of physical exertion. Try entering a shorter duration. Figure 3. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Why Walking Is One of the Best Cardio Workouts. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. You Will Burn Calories. Fasted or fed? But LISS generally burns more fat per minute. LISS is an approach to cardio training that’s basically the total opposite of HIIT. LISS and HIIT: What Are They? So the 24-hour oxygen consumption (total green area) is pretty much the same for HIIT vs LISS. The intervals could be anywhere from 10 to 20 minutes. With LISS workouts, you don’t push your body into a state of EPOC, which can continue to burn fat for 24 hours after you’ve finished a HIIT workout. 4) Arney, Blaine E., Carl Foster, and John Porcari. Whereas, HIIT is an intense and more dynamic form of cardio (1). Here are 13 reasons to add cardio into your routine, plus…. Try these effective cardio workouts to get your heart rate up instead. Effect of Excess Post-Exercise Oxygen Consumption for HIIT vs LISS. But how do you know what kind of cardio is best for you? I guess because you're already putting your body through a lot of stress from power/olympic lifts that LISS is a welcome relief for the body. LISS after HIIT ? To put this strategy into action, do at least 20 minutes of SSC after your intervals. Healthline Media does not provide medical advice, diagnosis, or treatment. Blood sugars are burned slowly throughout the duration of LISS workout, while during HIIT, your body uses quick bursts of energy as it powers its muscles. Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. As exercise intensity increases, the calories burned from fat decrease. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. If you have any health concerns, be sure to talk to your doctor before starting any new exercise routine. How often should…, Doctors recommend 150 minutes of moderate aerobic exercise a day, but what are the benefits? How much HIIT or LISS you do depends on your goals as well as your personal preference. Cardio exercise plays an important role in helping people … Continuing our example, the HIIT workout only burns 90 calories from fat (30% of 300 calories). Instead of blasting your body for short bursts before collapsing on the floor in a sweaty heap, LISS cardio involves longer stretches of exercise at a slower, more steady pace. In summary, HIIT is more effective than LISS for improving overall fitness. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. With this information, you can adjust your training to get the results you want. In conclusion, a combination of both HIIT at the start of a pre-contest diet, and LISS toward the end, appears to be the best approach when looking to maximise fat loss and maintain workout intensity to preserve lean muscle tissue. While HIIT is great for improving fitness, or when you’re short on time. There are lots of benefits with a rowing machine, or ergometer. Incorporating LISS cardio into your exercise program is easy to do. There is no recovery time needed after doing this type of cardio, and you are much more likely to make LISS a daily habit. Here are a few examples: If you've got 30 minutes to do cardio, try 10 minutes of HIIT followed by 20 minutes of SSC. You see, higher intensity exercise burns more calories from carbs. At the same time, regular bouts of max-effort actually increase your maximum heart rate. Learn about fasted cardio and how to use it to burn more fat without losing muscle. al. “EPOC: IS IT REAL? Whereas HIIT workouts require hitting 80% max heart rate followed by periods of total rest, LISS workouts are all about keeping a consistent rhythm at about 50% of your max. In this video, we look at the science behind high intensity interval training (HIIT) and LISS (low intensity stead state). The intensity of the cardio is not changed throughout the duration of the exercise. Your LISS Cardio Workout, Explained. With an oxygen deficit, your respiratory rate increases for a while after exercise, which burns calories. Due to the low-intensity, LISS can typically be performed for long periods of time. And it can even help you burn more fat during LISS. Try entering a longer duration. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. While you don’t really need HIIT to maximize fat loss, you can include it if you like more challenging workouts or to mix things up. HIIT and LISS Defined HIIT (high intensity interval training) refers to brief periods of intense exercise followed by periods of rest/recovery. Also called the after-burn effect. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. To find your target heart rate for max fat burning, use the table below. And include a 5-10 minute warm-up and cool down at 70% max HR. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a…. For some people, the goal of cardio isn’t to burn as much fat as possible. If you graph calories burned from fat it’s easy to see how LISS burns more fat. “High intensity interval training leads to greater improvements in acute heart rate recovery and anaerobic power as high volume low intensity training.” Frontiers in physiology 8 (2017): 562. I guess because you're already putting your body through a lot of stress from power/olympic lifts that LISS is a welcome relief for the body. At the end of the day, the HIIT vs LISS debate doesn’t have an “always” or “never” conclusion. It’s well suited to all fitness levels and is an especially helpful form of training for an endurance event. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). Adapted from TL Stoggle et. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.” Revista Brasileira de Medicina do Esporte 25.1 (2019): 20-23. LISS after HIIT ? This is your average heart rate during the entire cardio session. Adapted from TL Stoggle et. Last medically reviewed on October 3, 2019, Walking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. Since EPOC is greater after HIIT than LISS, the thought is that you burn more calories while recovering. However, LISS consumes more oxygen during exercise compared to HIIT. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. Remember, for strength and physique athletes, the majority of the deficit will come from the diet. Some tracks are 100% HIIT (like a shoulder track, lunging leg track, biceps), whilst others can really be LISS (squat track, abs). While it’s true that HIIT burns more calories than LISS, it’s important to know where those calories come from. In addition, during HIIT workouts your average heart rate is near the anaerobic threshold. The American Council on Exercise points out that while steady-state training is an effective way to burn calories and train your aerobic system, it also requires more time to get results. Most of the time, itchy lips are related to allergies. While HIIT is great for improving fitness, or when you’re short on time. If you’ve recently done a hard HIIT workout or a tough session of resistance training, your body might need a break. HIIT vs LISS: A Clear Explanation of Which is Best for Fat Loss & Fitness. Table 1. This is called the principle of specificity, which means you’re training in the same format you will compete in. However, as with HIIT cardio, lifting weights is very taxing on your nervous system. © 2005-2020 Healthline Media a Red Ventures Company. For maximum fat loss, you should focus on LISS. The intensity of the cardio is not changed throughout the duration of the exercise. So, now that we know the names of these two types, it’s important to understand the differences between them, especially if you want to fine tune your results so … For example, it’s possible for a 30-year-old to have a max heart rate of 200 bpm (equivalent to that of a 20-year-old). At around 70% of your max heart rate, you hit the sweet spot for burning the highest amount of body fat per minute. The debate about HIIT vs LISS cardio can get heated. Fortunately, LISS cardio is a pretty straightforward concept. For that reason, my goal is to have a rational conversation about cardio. Both have their own benefits and reasons to do. All rights reserved. And the longer duration means you can burn significantly more fat with LISS. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. Effect of HIIT on Heart Rate Zones. What Are the Benefits of Aerobic Exercise? So this means that you will be able to intake more calories and burn the fat properly. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. Indeed multiple studies show that the difference in 24-hour energy expenditure between HIIT and LISS is not statistically significant1,2,3,4. Figure 7. When calories per workout are the same, LISS burns about 50% more fat than HIIT. Excess Post-Exercise Oxygen Consumption (EPOC) Unlike with LISS, HIIT workouts help keep your body burning calories long after your session is done because of EPOC. Using one can help you build endurance, strengthen your body, and improve heart health. Whereas, HIIT is an intense and more dynamic form of cardio (1). As well as a much larger improvement in heart rate recovery compared to LISS. The abbreviation stands for “low-intensity steady-state.”. If you can easily fit a 45- to 60-minute cardio workout into your schedule, and you prefer a steady pace to switching up the intensity, then LISS may be the right choice for you. So, by definition, resistance training is a HIIT workout! HIIT and LISS! Bulk vs Cut: How To Choose The Right Fitness Goal (with quiz), 1) Ahlert, Mateus, et al. With this calculator, you’ll see your target heart rate for each training zone. And help you figure out how to get better results without wasted effort. Followed by slower recovery periods to get your heart rate back down. Technically HIIT is much more intense than the typical interval training most people do. You won't burn many calories at this intensity for less than 20 minutes. Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. I’ll leave you with this final graphic summarizing the pros and cons of each so you can decide which is best for you. As you can see in Figure 1, your max heart rate decreases with age. Figure 5. In this case, both workouts burn 300 calories (20 minutes x 15 calories per minute = 300 calories and 30 minutes x 10 calories per minute = 300 calories). Enter the information below to see your heart rate, calories burned, and fat burned. Whereas LISS (Low Intensity Steady State) is a constant pace at 50-70% of your max heart rate. HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in our opinion. HIIT (high-intensity interval training) has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum: LISS, or … DOES IT MATTER?.”, 5) Stöggl, Thomas L., and Glenn Björklund. This is the line between medium intensity (aerobic) and high intensity (anaerobic). That means greater EPOC doesn’t necessarily mean more fat burning. What's a HIIS class like? Each zone represents a percentage of your maximum heart rate and corresponds to a particular training benefit. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. LISS is low impact, which means it creates relatively low stress on the body. Get a free step by step guide for getting ripped. Some scream about intervals while others shout about steady state. Before we dive into comparing HIIT vs LISS, let me explain a little bit about exercise intensity. LISS is best suited to burning fat without stressing your body too much. Incorporating sprints into your exercise routine is an efficient and effective way to train your anaerobic system, burn calories, and improve the lean…, Running burns the most calories per hour, but that doesn't mean it's the only exercise with a high calorie burn. Effectively moving the anaerobic threshold higher. It’s the opposite of high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with low-intensity recovery periods. Resistance training consists of short bouts of anaerobic exercise separated by 30 seconds to 3 minutes of recovery. Walking at a moderate pace is another excellent form of LISS training. HIIT sessions are much shorter and more time efficient than LISS sessions. Simply find the age nearest yours at the top and follow it down to the blue row to get your heart rate. LISS is cardio done at a low-intensity, typically low enough that it would allow the individual to hold a conversation without gasping for air. By training at the anaerobic threshold, you increase your ability to sustain higher heart rates for longer. Low-intensity steady-state, or LISS, is a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period. Also, according to a 2014 study, continuous aerobic exercise is more effective than HIIT at improving fat distribution. MORE GLOSS: Is LISS training just as important as HIIT? If you’re still not sure what your heart rate should be during your cardio sessions, don’t worry. Want to know how to get shredded? For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. Consuming a snack with a 3:1 ratio of carbohydrates to protein within 30 minutes of completing your HIIT workout is best for replacing energy stores and aiding recovery. 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