What is LISS and what is HIIT?

You’ve heard these acronyms before and still have no idea what they mean. You know they’re related to fitness and you should do them but not quite sure how? Well to start, let’s define them.   


LISS stands for Low Intensity Steady State. This exercise type is like walking. You have to stay at the same pace the entire time. LISS is any moderate or long duration cardiovascular exercise that is maintained at a low intensity. LISS benefits our recovery and helps burn fat. It can be time consuming, because it should be over 30 minutes, but it is easy to stick with. It’s not straining so you can do it several times a week. 

To complete your LISS workout:

walk at approximately 3.6-4.0 mph

cycle at low resistance

elliptical at the speed of a fast walk

HIIT stands for High Intensity Interval Training. Interval training contains two periods, “rest” and “work”. The norm is using the 30:30 set up. If you’re starting out, don’t over do it. You can complete a HIIT workout in 10-15 minutes. Effective HIIT workouts can burn more calories than jogging for an hour. HIIT can also increase your performance and speed. To try this you will sprint at around 90% capacity for 30 seconds and then walk slowly or stand still for 30 seconds.  To complete your HIIT workout:

interval running sprints at approximately 7.5-10.5 mph

interval cycle sprints at a sprint speed 

interval elliptical sprints at the speed of a sprint

Remember to be careful with your workouts;  you can hurt yourself if you are not aware of your surroundings or the machines you are utilizing. And as always, hydrate!