HIIT vs LISS: Which Cardio Type Is Best and Actually Fits Your Life?
- Amira Lamb
- Aug 28
- 8 min read
You're standing there looking at the cardio equipment, trying to decide: should you jump on the treadmill for a steady jog, or do some high-intensity intervals that'll leave you gasping for air in 15 minutes?
Here's the thing - there's no universally "best" type of cardio. The right choice depends on your goals, your schedule, your current fitness level, and honestly, what you'll actually stick with long-term.
Let me break down the three main types of cardio so you can figure out what works for YOUR life, not what works for some fitness influencer with unlimited time.
HIIT: Maximum Results in Minimum Time
High-Intensity Interval Training (HIIT) alternates between short bursts of all-out effort and recovery periods. Think 30 seconds of sprinting followed by 90 seconds of walking, repeated for 15-20 minutes.
When HIIT works really well:
Time-crunched schedules: You can get an effective workout in 15-25 minutes, making it perfect for busy professionals or parents with limited time.
Metabolic benefits: HIIT creates an "afterburn effect" (EPOC) where your body continues burning calories at an elevated rate for hours after your workout.
Variety and challenge: The intensity changes keep your mind engaged, and you'll see fitness improvements quickly.
Fat loss goals: Research shows HIIT can be particularly effective for reducing body fat while preserving muscle mass.
When HIIT might not be your best choice:
You're new to exercise: Jumping into high-intensity work when you're not conditioned for it is a recipe for burnout or injury.
You're already stressed: HIIT is a stressor on your body. If you're dealing with work stress, sleep deprivation, or life chaos, adding more stress through intense exercise might backfire.
Recovery issues: If you're doing heavy strength training or have other intense physical demands, HIIT might interfere with your recovery.
Injury history: High-impact movements at high intensity increase injury risk, especially if you have previous joint issues.
LISS: The Sustainable Steady Eddie
Low-Intensity Steady State (LISS) involves maintaining a moderate, sustainable pace for longer periods - think brisk walking, easy cycling, or swimming at a conversational pace for 30-60 minutes.
When LISS is your friend:
You're building a foundation: Perfect for beginners who need to develop cardiovascular fitness gradually without overwhelming their systems.
Active recovery: LISS promotes blood flow and can help you recover from intense training sessions while still moving your body.
Stress relief: There's something meditative about steady-state cardio. It can be your mental break from the day.
Joint-friendly: Low-impact options like walking, swimming, or cycling are easier on your joints than high-impact HIIT.
Multitasking opportunities: You can listen to podcasts, catch up on shows, or even work (hello, walking pad under your standing desk) while doing LISS.
Sustainable long-term: You're more likely to stick with something that doesn't leave you dreading your next workout.
Real-world LISS options that actually work:
Walking meetings or phone calls
Using a walking pad while working at a standing desk
Taking the stairs instead of elevators
Parking farther away or getting off transit one stop early
Weekend hikes or bike rides with family
Swimming or water aerobics
When LISS might feel limiting:
Time constraints: You need longer sessions to get the same calorie burn as HIIT, which can be challenging with busy schedules.
Plateau potential: Your body adapts to steady-state exercise, so you might need to gradually increase duration or intensity to keep seeing progress.
Boredom factor: Some people find steady-state cardio mentally unstimulating, though this can be solved with entertainment or social components.
The Middle Ground: Aerobic Interval Training (AIT)
AIT splits the difference between HIIT and LISS. Instead of going all-out, you alternate between moderate and easy intensities. Think jogging for 2-3 minutes, then walking for 1-2 minutes.
Why AIT might be your sweet spot:
More approachable than HIIT: You get variety and challenge without the crushing intensity that can be intimidating or unsustainable.
Better than pure LISS for time efficiency: Shorter than traditional steady-state sessions but longer than HIIT workouts.
Flexible intensity: You can adjust the "hard" intervals based on how you're feeling that day.
Good progression tool: Bridge between LISS and HIIT as your fitness improves.
Don't Forget About Daily Movement
Before we get too focused on formal cardio sessions, remember that your daily movement outside of planned exercise - called NEAT (Non-Exercise Activity Thermogenesis) - can burn hundreds of extra calories per day. Simple things like taking stairs, walking during phone calls, or using a walking pad at your standing desk can make a significant impact on your overall health and calorie burn.
How to Actually Choose the Best Cardio for You
Consider your current fitness level:
Beginner: Start with LISS and focus on building the habit of regular movement
Intermediate: Mix LISS and AIT, with occasional HIIT sessions
Advanced: Use all three strategically based on your goals and recovery needs
Assess your schedule honestly:
15-20 minutes available: HIIT or short AIT sessions
30-45 minutes available: Any type works; choose based on preference
60+ minutes available: Perfect for LISS or longer AIT sessions
Factor in your stress levels:
High stress/poor sleep: Stick with LISS and focus on NEAT
Moderate stress: AIT provides challenge without overwhelming your system
Low stress/good recovery: HIIT can be a great addition to your routine
Think about your goals:
Fat loss: Any type works if you're consistent; HIIT might be slightly more efficient
Cardiovascular health: All types improve heart health; choose what you'll stick with
Mental health: LISS often wins for stress relief and mental clarity
Time efficiency: HIIT gives you the most bang for your buck in terms of time
Making Cardio Actually Enjoyable
The best cardio is the one you'll actually do consistently. Here's how to make it more appealing:
For HIIT lovers:
Try different formats: bike sprints, rowing intervals, bodyweight circuits
Use music with strong beats that match your work/rest intervals
Track improvements in performance rather than just calories burned
For LISS enthusiasts:
Make it social: walk with friends, join hiking groups, swim with a buddy
Combine with entertainment: audiobooks, podcasts, or catching up on shows
Change your environment: different routes, outdoor vs. indoor options
Set non-fitness goals: explore new neighborhoods, listen to educational content
For AIT experimenters:
Use landmarks for intervals: jog between lampposts, walk to the next block
Try pyramid formats: gradually increase then decrease intensity
Make it seasonal: hiking in fall, beach walks in summer, mall walking in winter
The Real Secret: Consistency Beats Perfection
Here's what actually matters more than which type of cardio you choose: showing up regularly. Someone who walks 30 minutes five days a week will see better results than someone who does intense HIIT workouts sporadically.
Signs you've found your cardio match:
You look forward to it (or at least don't dread it)
You can maintain it 3-4 times per week without burnout
It fits naturally into your schedule
You feel good during and after your sessions
You can see yourself doing this long-term
Building Your Personal Cardio Plan
Week 1-2: Experiment Try each type to see how your body responds and what you actually enjoy.
Week 3-4: Commit Pick one primary type and focus on building consistency.
Month 2+: Optimize Add variety within your chosen type or start mixing different approaches based on your schedule and energy levels.
Sample weekly schedules:
HIIT-focused (for time-crunched individuals):
Monday: 20-minute HIIT session
Wednesday: 20-minute HIIT session
Friday: 30-minute LISS recovery walk
Weekend: Active NEAT (hiking, playing with kids, household projects)
LISS-focused (for stress management and joint health):
Monday: 40-minute brisk walk with podcast
Tuesday: 30-minute bike ride
Thursday: 45-minute swim or water aerobics
Saturday: 60-minute hike or nature walk
Daily: Walking pad during work calls
Mixed approach (for variety and comprehensive fitness):
Monday: 30-minute LISS
Wednesday: 20-minute AIT
Friday: 15-minute HIIT
Weekend: Active recreation (sports, dancing, outdoor activities)
Quick Reference: Cardio Workout Durations
How long should HIIT workouts be? 15-25 minutes total, including warm-up and cool-down. The actual high-intensity intervals should only last 8-15 minutes.
How long should LISS workouts be? 30-60 minutes, depending on your fitness level and available time. Beginners can start with 20-30 minutes.
How long should AIT workouts be? 20-40 minutes total. Work intervals typically last 2-5 minutes with 1-3 minute recovery periods.
How often should you do each type of cardio?
HIIT: 2-3 times per week maximum (need recovery days)
LISS: 4-7 times per week (can be done daily)
AIT: 3-4 times per week
Frequently Asked Questions About Cardio Types
Q: Can you do HIIT every day? A: No. HIIT is high-stress exercise that requires 24-48 hours recovery between sessions. Doing HIIT daily can lead to burnout, injury, or decreased performance.
Q: Is LISS or HIIT better for weight loss? A: Both can be effective for weight loss. HIIT burns more calories per minute and has an afterburn effect, but LISS is more sustainable and easier to stick with long-term. Consistency matters more than the type.
Q: What heart rate should I target for LISS? A: Aim for 60-70% of your maximum heart rate (220 minus your age). You should be able to hold a conversation but feel like you're working.
Q: Can beginners do HIIT? A: Beginners should build a fitness base with LISS first. If you want to try HIIT, start with lower-intensity intervals and longer rest periods, or try AIT as a bridge.
Q: What's the best time of day for cardio? A: The best time is when you'll actually do it consistently. Some people prefer morning for energy, others prefer evening to de-stress. Listen to your body and schedule.
Q: How do I know if I'm working hard enough during LISS? A: You should feel like you're working but could maintain the pace for the full duration. If you can sing, you're too easy. If you can't talk, you're too hard.
Q: Should I do cardio before or after strength training? A: It depends on your priority. Do your main goal first when you have the most energy. For muscle building, do strength first. For cardiovascular fitness, do cardio first.
Q: Can walking really count as cardio? A: Absolutely! Brisk walking that elevates your heart rate counts as LISS cardio. It's one of the most underrated and sustainable forms of exercise.
Stop overthinking which type of cardio is "best" and start thinking about which type fits your life. The most sophisticated training plan in the world won't help you if you can't stick with it.
Your best cardio routine is one that enhances your life, doesn't stress you out or become another thing to feel guilty about. Whether that's 15-minute HIIT sessions, long walks while listening to audiobooks, or dancing in your living room, the right choice is the one that gets you moving consistently.
Start where you are, with what you have, and build from there. Your future self will thank you for choosing movement you can sustain rather than punishment you'll eventually quit.
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