With so many workout options available, it can be challenging to find the one that works best for your body type, experience, and goals. We’re going to look at high-intensity interval training and low-intensity steady-state workouts so you can see their pros and cons, and ultimately make the best choice!
Low-Intensity Steady State
Better known as LISS, or steady-state training, this is a type of low-impact cardio that allows you to focus on one move for a continuous period. You have likely done this type of exercise on your own. Well-known LISS exercises include:
- and other low-impact continuous workouts involving low impact
Some of the benefits of LISS include:
Shorter recovery periods.Your body goes through far less stress during a jog or swim than it would in HIIT exercises that require intense bursts of energy.
It accommodates all levels.Everyone can participate in LISS exercises regardless of age, exercise experience, or even despite certain conditions. As we’ve mentioned before, you’ve likely done them already without knowing you did!
It lets you train for grueling endurance events.Marathons and triathlons are only some of the most popular events people train for. LISS ensures that you learn to cope with exercise for extended periods and allows you to measure your energy.
LISS helps you burn fat.Since you’ll be working out for more extended time periods, your body learns how to burn fat as a source of energy, which is great if you’re looking to lose body fat or shed a few pounds.
However, there are some disadvantages of LISS as compared to HIIT exercises. Doing the same movement over and over again can start to get tedious and makes workouts less exciting.
You can also overuse certain body parts and create a potential for injury. LISS also requires longer time commitments per workout sessions.
High-Intensity Interval Training (HIIT)
HIIT is exactly what it sounds like: intervals of training that involve intense bursts of energy. This type of training is excellent for people who work sedentary jobs and are short on time. Since there are some recovery periods between each burst of exercise, HIIT can involve some form of planning. That’s why it’s great to use a fitness app to help you along. A few well-known HIIT exercises include:
- Jumping rope
Some pros of HIIT include:
Burning calories in less time.Since you’ll be engaging in slightly higher-impact activities for shorter bursts of time, HIIT workouts are faster to complete. Some sessions or workout types include as little as 20 seconds of activity for 30-40 seconds of rest.
Muscle Gains.Studies show that people who were inactive before HIIT are likely to gain some form of muscle mass as they start this type of exercise. This may not be the case for people who already include weight training in their workout, but it's still a great advantage!
You’ll burn fat.Even though exercises take less time to complete, HIIT is intense enough that it can help you burn fat if you do these exercises up to three times per week.
Metabolism Boost.It can boost your metabolism for a few hours after the workout. Who doesn’t love that?
Like LISS, you can also start HIIT at any level...and it’s no secret, the hundreds of workouts in OOMPH use mostly HIIT, so you can get a workout in 30 minutes or less and still burn fat, boost endurance and have fun! Don’t let the name intimidate you. HIIT is an excellent exercise for people of all levels, expertise, and ages. Try one today!