When having to figure out what type of exercise is best for your body type, it can be exhausting. Regardless if you are new to the fitness world, or if this isn’t your first rodeo, this article is still beneficial for all. You’ve probably heard the term HIIT (high intensity interval training) and LISS (low intensity steady state) from either trainers, friends, or just as a fitness term. Both of these terms relate back to some type of cardiovascular training. I mean, cardio is cardio right? While some cardio is better than no cardio, finding the right type of interval training is important.

Everyone’s bodies are different, and just because someone does one type of cardio does not mean that you should do the same. When looking at the two types of interval training, HIIT focuses on an all or nothing type of approach, while LISS focuses on a consistent and steadfast approach. So which type of cardio is better? Well, it depends on what your fitness goals are.


HIIT has become a very popular approach to cardio and for good reason. HIIT workouts are usually around 10-20 minutes, so they’re perfect for people who feel that they don’t have time to go hit the gym for an hour. HIIT focuses on short bursts of energy expenditure which makes them both aerobic and anaerobic. This type of workout is great for both blasting fat and getting in shape. Both the aerobic benefits and convenience factor make it for more of a well-balanced approach.

HIIT can also be a bit harsher on your body than its counterpart, LISS. Due to the shorter time spent doing HIIT, people can often times forget about form and just go for as many repetitions as possible. This puts your body at a higher risk for injury, so if you are engaging in HIIT, be sure to be mindful of your form.


LISS or steady cardio, is defined as cardio being done at a low and more moderate pace over a longer period of time. This can be any type of exercise such as jogging, elliptical, stair stepper, or walking with an incline. These exercises put your heart rate in a zone that can help when looking to burn fat. Steady cardio also improves your respiratory system and cardiovascular system. Many people use LISS as a warm up if they plan on doing another type of exercise, such as weight lifting.

If you’re new to the fitness realm, LISS may be a good option for you. It’s a relatively easy way to help boost your heart health and burn fat. It’s also a good option for someone with past injuries or problems in a certain area of their body. It allows for more control, and you are less likely to injure yourself when you’re doing LISS.

So What’s Better?

The answer is neither; both forms of cardio have their pros and cons, so it is up to you to decide which cardio type you want to engage in. You could even decide to do both, which is another popular decision. Many people will use LISS as a warm up but you can also use HIIT as a warm up. The choice is up to you!

At The Fitness Specialist, we offer plenty of fitness equipment guaranteed to suit your needs whether you’re a beginner or a seasoned pro. We sell bikes, treadmills, ellipticals, and many other gym accessories that will allow for you accomplish any of your fitness goals, regardless if you choose to do HIIT or LISS. With two convenient locations in both Lubbock and Odessa, Texas, our experienced professionals are here to help. Stop by in store or contact us today with any questions!