A woman running doing a hiit workout versus a man doing a liss workout No question about it. HIIT is hot. High Intensity Interval Training (including Matrix Fitness’ Sprint 8) is getting a lot of attention for all the right reasons. But does that mean that LISS (Low Intensity Steady State) is out? Not necessarily. Here are a few benefits of each form of training, and a plan for working them into your workouts.

Five Benefits of HIIT

  • You’ll Burn Calories After Your Workout: During High Intensity Interval Training your body is forced to perform and recovery at its limits. This forced adaptation means your post workout recovery is also more intense. As your body recovers, your metabolism is higher, which means you burn more calories even at rest after HIIT workouts. This burn lasts for up to 48 hours, which means a few HIIT workouts each week can go a long way towards fat loss.
 
  • HIIT Workouts Are Time Efficient: Exercising at intense levels means you don’t have to work out for hours. A true HIIT workout can be had in just 20 minutes and shouldn’t take more than 40 minutes. This makes HIIT workouts a schedule friendly option for busy athletes (and the rest of us mortals).
 
  • HIIT Makes Your Workouts More Interesting: While it’s hard to call a HIIT workout fun, you’ll find the time goes by quickly. HIIT workouts provide constant variation by alternating short efforts with short recoveries. The training difficulty changes throughout your workout as well. This constant variety coupled with full effort means your brain will stay engaged in your workout.
 
  • HIIT Workouts Make you Fitter: Increasing your V02 Max (how your body responds to challenging exercise) can only happen through challenging exercise. That means training at lactate threshold or anaerobic levels. Fortunately, HIIT fits that bill. By challenging your heart’s maximum output and recovery, you will build endurance that will increase your sustained efforts. That means your HIIT workouts can do amazing things for your next 10K.
 
  • HIIT Workouts Reverse Aging. Sound too good to be true? A recent Mayo Clinic study demonstrated that HIIT workouts reverse evidence of aging on the body’s protein function. This happened at the cellular level. It resulted in increased muscle gain and improved fat loss. The study also found that HIIT was associated with improved insulin sensitivity and cardio respiratory health.
 

Five Benefits of LISS

  • LISS Builds Endurance: Do your training goals include running a 10K (or more)? Want to complete a cycling century? Or maybe you just need to keep up with the kids this summer. If so, LISS will help you get there. LISS is especially important if you want to complete events that last for more than an hour. By completing LISS training, you teach your body to maintain a steady pace in your aerobic zone. This makes LISS a great match to aerobic training programs on your home fitness equipment. You can also combine LISS training with a heart rate monitor, maintaining a heart rate of less than 80% of your max throughout your workout.
 
  • You’ll Find your Zen Place: There’s a special mindset that comes from a long workout at a steady effort. These workouts are especially effective when you complete them outdoors (or in view of the outdoors). With the pounding of your feet or the tempo of your foot strokes, your brain gets calmer. You’ll find yourself working through, or just feeling better about, the challenges of life and work.
 
  • You’ll Burn Serious Calories: HIIT tends to get a lot of attention when it comes to fat loss, but LISS workouts pack their own punch. The duration of these workouts will increase your daily caloric output. This makes it easier to lose weight or maintain weight loss.
 
  • LISS Lets You Recover: You can’t do a HIIT workout every day. The most effective training programs will include HIIT two or three times per week. Completing more HIIT training than that may interfere with your recovery and not offer additional benefits. So, if you want to stay active on those recovery days, LISS workouts are an effective option.
 
  • LISS Workouts are Doable: For new exercisers, the idea of working to your maximum effort level can be intimidating. Knowing that you can alternate HIIT workouts with a more comfortable option might help you stick to your training program. Additionally, LISS workouts let you build muscular endurance and stability more gradually. This helps you to avoid over-training or unhealthy levels of impact. If you’re just getting started, try a HIIT workout 1-2 times per week and supplement with LISS while you get stronger.


How to HIIT and LISS your Workout Plan Next Week

With benefits to each style of workout, you’ll want to be sure you’re including both HIIT and LISS training in your week.

Here’s how.

HIIT It

  • Sprint 8: If you need an efficient workout that takes the guesswork out of your program, we’ve got your back. Sprint 8 is patented and requires just 20 minutes. It also adapts to your individual fitness. That means you don’t have to be a runner or serious athlete to succeed. Just set aside 20 minutes and experience the benefits of improved heart health, muscle growth, and fat loss.
 
  • One Minute Strength Intervals: Here’s another HIIT workout that doesn’t require speed. After a 3 minute warm up on your favorite elliptical, treadmill, or indoor cycle, alternate 60 second periods of work with 60 second periods of recovery. Your work periods will be at a high resistance level (incline on your treadmill) that puts you up to 85-95% of your maximum heart rate. During your recovery periods, reduce your resistance/incline completely, and just keep your legs moving. Repeat 12 rounds. Follow with a 3 minute cool down.


LISSen Up

  • Sweet 75: Your goal on LISS days will be to teach your body to work (and recover) at a maintainable effort. Using a heart rate monitor, complete your favorite run, walk, or cycle maintaining a heart rate of 75% of your maximum. If your heart rate begins to go above 80% reduce your effort level until it comes down. If you decrease below 70% you need to up the pace. This workout goes well with a good playlist or Netflix series. Plan to spend 60-90 minutes completing the workout. By 30 minutes, you may find it harder to avoid climbing above 80%. This is where the true benefits of building endurance in LISS training begin.
Knowing the benefits of HIIT and LISS workouts, makes it easier to fit them into your weekly rotation of workouts. HIIT workouts will help to get you fitter in shorter periods of time. Alternating these workouts with the slower paced LISS workouts will give you a well-rounded program. Over time, you will experience better fitness, endurance, and weight loss through including both workouts each week.