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LISS Cardio vs HIIT Cardio - Which one should you choose?

LISS Cardio vs HIIT Cardio - Which one should you choose?

There are often myths around cardio and for some people it has negative connotation and for others it has positives ones. In this blog we will explore the main two forms of cardio that you should look to implement into your routine and how each one could benefit you.

LISS Cardio

LISS stands for 'low intensity steady state'. This is a form of cardio that is aerobic and done at a slower pace meaning you are still elevating your heart rate and burning calories but it is not as taxing on your body as other forms of cardio. One main benefit of LISS is that it isn't taxing on your body meaning the quality of your resistance training sessions doesn't drop off as much. Another benefit of LISS is that it is easy to do. Most people can always find time to go for a walk and increase daily steps which will be one factor to contribute to overall health and fat loss. Below you can see some examples of LISS cardio:

  • Walking Outdoors 
  • Incline Treadmill Walk
  • Stairmaster 
  • Steady Cycle 
  • Hike 
  • Swimming

HIIT Cardio

HIIT stands for high intensity interval training. This is a form of cardio that is done in an anaerobic state. Typically you are likely to increase your heart rate more while doing HIIT as it is high intensity over short distances. With HIIT you will burn calories at a quicker rate than you would compared to when you are doing LISS cardio however it is much more taxing on your body. If you are someone who likes to push yourself and really feel like you've done a hard workout, then HIIT cardio is likely to be the better option for you. If you are involved in a sport where cardio is an important factor, HIIT cardio is likely to benefit you more than LISS cardio. Below you can see some examples of HIIT cardio. 

  • Hill sprints 
  • Shuttle Sprints 
  • Battle Ropes
  • Ski-Erg Sprints
  • Treadmill Sprints
  • Sled Pushes / Pull


Both forms of cardio are a useful tool for burning calories and putting yourself in a calorie deficit if you want to lose weight. LISS is the easier form of cardio however for athletes and individuals who want to train more intensely, HITT should be the go to. Check out the range of supplements from Warrior such as EAA's, to help you recover after your cardio sessions. 

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Posted 18 Jul 2023