LISS vs. HIIT Workouts – Know What is Best for You


The world of fitness is ever-evolving and new dimensions are being introduced to us almost every day. New methods of training and technologically advanced equipment are being thrown at us regularly. Naturally, it is extremely hard to keep up with everything that is happening around us. A matter of contention among gym enthusiasts in recent times is the debate of LISS vs. HITT workout. It is not uncommon to walk into a gym near you and find out people putting their arguments across to state why one method is better than the other. So, here we are to discuss and evaluate exactly that. What is a LISS workout? What is a HITT workout? How do you perform them? Which is better in the long-run? We answer everything that there is about this topic. So, read on!


Before understanding what LISS and HITT are, you need to understand where their roots lie. And in tracing them, you will learn that they are two different approaches to improve cardiovascular fitness, which is extremely beneficial for your health. Cardiovascular fitness refers to the ability of your heart and lungs to supply oxygenated blood to the working muscle tissues; and how with the use of oxygen, your muscles produce energy for movement. All the biggest gyms in Kolkata recommend their members to include cardio exercises in their regime.

What is LISS?

LISS stands for Low-Intensity Steady State cardio workouts. In its very essence, it refers to consistently paced long cardiovascular workout sessions at a target heart-rate of 45-65%. In other words, LISS comprises the repetition of the same movement for a long period of time while ensuring the heart rate stays moderate.  These workouts typically last for 30-60 minutes and can include walking, swimming, jogging, steady cycling, and climbing stairs, among others. It is the most common form of cardio.

Provisions for LISS workout is there in almost all the best fitness centers in Kolkata. Since these workouts have low intensity, the stress-level associated with it is also low, which, in turn, means that people enjoy performing it.

Benefits of LISS

The benefits of LISS workout are as follows:

  • LISS workouts can be performed anywhere, meaning you don’t have to always run to a gym near you.
  • It is easier on the joints.
  • It doesn’t need any recovery time.
  • It burns more calories from fat in comparison to glycogen.
  • It is easier to stick for the long-term.
  • Less chance of injury.

What is HIIT?

HIIT stands for High-Intensity Interval Training and it refers to intense, short bursts that last 10-60 seconds, with low-intensity active recovery or periods of complete rest. In these workouts, heart rates reach 80-95% and drop back to 40-50%. Generally, these workouts can be finished in less than 20 minutes. Some of the popular HIIT exercises are circuit training, sprinting, Tabata workouts, soccer, split jumps, squat jumps, burpees, jackknives, among others. These workouts are ideal for people who are looking for intense yet short workouts. The high-intense energy of these exercises not only burns more calories but also ensures that your athletic performance is improved. HIIT workouts have increasingly gained popularity among the gyms in Kolkata in recent years.

Benefits of HIIT

The benefits of HIIT workout are as follows:

  • Excess Post-exercise Oxygen Consumption (EPOC) is encouraged by HIIT.
  • It burns a lot of calories in a short span of time.
  • It improves anaerobic and aerobic fitness.
  • It comprises of quick exercises that don’t take much time.

Which is better for you?

Our research to evaluate which of the two aforementioned approaches is best suited for you landed us in Starmark Fitness Studio, located at 85, Prince Anwar Shah Road, 1st Floor, City High Building.  Not only it is constantly counted among the best fitness centers in South Kolkata, but since it is located in the heart of the city, you can have easy acces to it. We got a splendid explanation on our query, the details of which we are going to discuss here. You can also directly speak to them at 9831130003/ (033) 40011 213 and get information about their HIIT and LISS workout regimes.

Speaking to the experts of the aforementioned gym in Kolkata, we realized that HIIT is more suited to people who are training for an event or a competition while LISS is well-suited for people who are seeking a comfortable workout session that they can maintain for a longer period of time. People participate in some form of LISS in their daily routine regardless and it brings them a lot of cardiovascular benefits. However, if being fitter, stronger and faster along with having a high level of endurance is your goad, then HIIT is what you need in your life.

One thing that you should pay attention to is the fact that despite HIIT being more effective at burning fat, it takes a lot more energy and needs more recovery time than LISS. If you specifically are focussed on growing your muscles, then we suggest you go for LISS.

If you are still undecided on what approach you should take when it comes to cardiovascular exercises, go the fun way. This essentially means that you need to choose the workout session that makes you happier and which you think has more fun attached to it. Overexerting your body is never recommended. Just because your friend has a body of a Greek god or goddess doesn’t mean that you need to have the same or what worked for him or her will work for you as well?  Everyone’s body is different and it reacts to different situations differently. So, pick your workout regime based on your need. In other words, personalize your workout session as per your needs.

We hope with all the available information, you are now in a better position to take up a call as to what will suit best for you – A LISS workout or a HIIT workout? So get the membership of a gym near you and start your preferred cardiovascular exercise and see the amazing effects on your body. Do remember that more than how your body looks, it should feel good. No benefits will come from a body if it is hollow from inside. Feel beautiful and live healthily, no matter how you look.

Author’s Bio

Nathan Jackson (

An ardent fitness fanatic, Nathan is a software engineer by day and gym trainer by night. In his spare time, he conducts motivational classes to help young adults lead a healthy lifestyle through body positivity and mind control.

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