HIIT vs LISS Cardio: Which Training Protocol is Best for You?

Defining the Protocols

High-Intensity Interval Training (HIIT) alternates short, intense bursts of exercise with brief recovery periods. Low-Intensity Steady State (LISS) consists of aerobic exercise performed at a moderate, steady pace (like walking or cycling) for 45-60 minutes.

The Metabolic Differences

HIIT burns more calories in less time and triggers the EPOC effect (afterburn), keeping metabolism elevated for hours. LISS is gentler on joints, reduces stress hormones, and is excellent for building fat-burning aerobic pathways.