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You’re probably familiar with HIIT – High Intensity Interval Training – because it is known for promising the best workout in the least amount of time. HIIT usually involves doing short bursts of intense exercise with schedule rest breaks, and includes a mix of aerobic and resistance training.
This type of training is designed to make your heart reach meet at least 80% of it’s maximum capacity for 1-5 minutes at a time. The point is to get your body moving with heart-pounding intensity, and can result in improved cardio-respiratory health and improved VO2 max.
And HIIT has a lesser known counterpart called LISS!
LISS, on the other hand, stands for Low-Intensity Steady State training.This style of training is the opposite of HIIT: you won’t feel like your heart is popping out of your chest at the end of a set. Instead, you’ll work at a sustainable pace and focus on consistency for a longer period of time.
Combining LISS and HIIT workouts throughout your week will help you get the best of both worlds. HIIT workouts burn more calories; LISS workouts require less recovery time; and combining the two help you achieve and preserve lean muscle mass.
Aim for no more than 3 HIIT workouts a week; and it's a great idea to alternate between LISS and HIIT.
To ensure success, structure your workouts around your schedule so it’s easier to stick to: on days you have more time, schedule a LISS. On days where time and energy are in short supply, throw in a 15 minute HIIT and get on with your life!
When creating a HIIT or LISS workout, they aren’t that different in the planning stage!
Choose some movements that will get you a full body workout and incorporate complementary push and pull movements (ex. burpees, pull ups, squats, box jumps). Then choose a workout style.