Is HIIT or LISS better for weight loss?

July 20, 2017 Ashley 0 Comments

Which should we be doing for weight loss?

High intensity interval workouts?

Or low intensity – at a sustained state?

(Spoiler alert: we actually don’t hafta choose at all…)

Respectively abbreviated to HIIT and LISS, high intensity interval training involves high RPM, sprint level workouts – while LISS is slower paced, but longer lasting. (Think of the diff between fitting in as many burpees or pushups as you can in half a minute, versus an effort level on the elliptical that still allows you to talk on your phone.) They’re both workouts. They both can help you lose weight. So… which is better?

As hinted above…

Both.

See, HIIT (high intensity interval training) has been championed because it gets your metabolism going to a level where it’s still churning through that Chipotle you had at one – long after sunset. Also, it’s a shorter workout. But, some people want the longer workout they don’t hafta zip though. LISS (low intensity sustained state) workouts accomplish exactly that. Jog, row, swing around on a machine at the gym for an hour, and you’re indeed meeting your cardio needs. The thing is, each on its own isn’t achieving what the two could accomplish as a power couple. Because HIIT is the definitely Daiya cheese to LISS’s organic, cruelty free, locally grown wine. Are each on their own okay? Sure. But, together, the benefits double.

Why?

Well, while HIIT is awesome at keeping your BMR (basal metabolic rate) up all day, it could use a little help. Sure, it does a fab job at busting up those triglyceride bonds (that make up your obstinate fat tissue that’s the toughest to burn). And that’s great. But what it doesn’t do is metabolize it out as well. Enter LISS cardio. Taking that morning bike ride or letting your Dogo Argentino drag you on a brisk walk are both great for metabolizing fat. But, the downside is twofold. First, overdoing it (or making it your only form of working out) means you start to lose muscle. And, second, it doesn’t break up that stubborn blubber quite as well as HIIT does.

Thus, there’s no fitness fisticuffs between HIIT and LISS.

They’re weight loss yin and yang.

And, while that might sound like more work, it’s really actually kind of nice. Many’ve us have had the misconception that we have to choose between the two. It’s like there’s a battle between the Tabata high intenstiy workouts and doing slow, hour long jogs at sloth speed. What if you like both? People who’ve previously felt they have to choose, can now enjoy both. Long distance joggers can rock some Tabata on days they can’t fit in a run. And HIIT-ers can pop on some rollerblades or walking shoes when they grow weary of rapidfire somatic maneuvers. In a way, it’s a lot like the other percentage of fitness – diet. A healthy diet comprises variety – just like your workout should. And, aside from the fact that we should all be getting in strengthening (think weight lifting) alongside our cardio – our cardio itself can use a breakdown to breakdown fat and build up our metabolic motor – by serving up both a helping of HIIT and little LISS as well. Dunno where to start and need an example? Sure thing. I myself do high intensity MMA for an hour or two (which I pay for because I need someone to bully me into going HAM), followed by a 30 minute, I-could-have-a-chat-if-I-wanted paced run (which I can do for free, on my own time – ’cause no one has to talk me into being lazy).

(Need motivation to do both? Then make like this chick and LISS style run to your HIIT workout – so you *hafta* run home.)

The takeaway? When it comes to weight loss, it’s not hit or miss.

Not if HIIT and LISS are both part’ve your workout repertoire, at least.