LISS vs HIIT: Which Is Better For You & Your Goals
Love it or hate it, cardio is an integral component of any workout routine. But while some of us were born to wreak havoc on the StairMaster, the thought of breaking a sweat is enough for others to cut ties with their gym.
If you consider yourself part of the latter, don’t think there’s no way for you to meet your fitness goals.
The facts are: repeatedly burdening your muscles with various forms of resistance training will develop and strengthen your muscles, while routine cardiovascular training will keep your heart healthy, develop your endurance and burn fat. How you choose to do this, however, is down to you.
So, what are we getting at? There’s more than one way to achieve the above. The point is, that if you can find a way that suits you to exercise on your terms, you can work toward the same end result.
In this article, we’ll break down the benefits of LISS and HIIT to help you choose which is right for you.
WHAT’S THE DIFFERENCE BETWEEN HIIT AND LISS?
LISS and HIIT are two of the most popular training styles, yet both are polar opposite.
LISS, which stands for low intensity steady state, is a form of cardiovascular exercise in which you aim for a low level of exertion for a longer, continuous period of time. Examples include jogging, walking, swimming and cycling at a steady pace.
Meanwhile, HIIT - otherwise known as high intensity interval training - involves alternating between short bursts of intense effort with periods of rest or active recovery. There are many ways to do HIIT, but one example is Tabata, which consists of eight rounds of 20 seconds of work and 10 seconds of rest.
READ MORE: The Best HIIT Workouts To Make You Sweat
The key differences between either workout include the intensity and duration. HIIT involves a much higher workload with short rest periods, while LISS can achieve similar results, but will take longer.
WHAT ARE THE BENEFITS OF HIIT?
HIIT sessions are favoured by many for their intense calorie burning. Other benefits of HIIT include:
- Improves aerobic and anaerobic fitness;
- Encourages excess post-exercise oxygen consumption (EPOC);
- Burns a lot of calories in little time - perfect for busy lifestyles;
- Boosts your overall cardiovascular system;
- Can be scaled to any fitness level using your own bodyweight;
- Helps build lean muscle mass.
WHAT ARE THE BENEFITS OF LISS?
Since most LISS activities don’t require equipment, it’s perfect for beginners and those looking to get started right from home. To add to that, LISS cardio workouts:
- Improve aerobic and anaerobic fitness;
- Reduce stress on your joints;
- Require less recovery time;
- Burn more calories from fat than glycogen;
- Improve bone density and ability to do daily activities;
- Are more manageable long-term.
WHICH IS RIGHT FOR YOU?
Ideally, doing a bit of both HIIT and LISS will ensure a solid overall workout. But deciding what’s best for you comes down to your fitness level, lifestyle and health and wellness goals.
If you have the time to do an hour of cardio at a slower pace, and you don’t want to put your body through stress, then slow and steady is the path for you. If you’re limited on time, HIIT could be the way forward - and because of its vigorous regime, even 20-minute workouts done on the reg will burn more fat than LISS.
It’s important to bear in mind that higher intensity exercises require greater rest periods. If you’re new to HIIT, start with one or two sessions per week, and as you progress to a higher level of fitness, build to two to three per week. Aim to recover at least 48 hours between each workout.
LISS is therefore a great way to add variety to your workouts and prevent overtraining. Mixing in exercise, like walking or swimming, will allow you to get some movement as your muscles repair.
BASED ON YOUR GOALS…
If you’re new to exercise and just want to get moving… Whether you’re a total newbie or are getting back into training after a hiatus, LISS is a good way to ease back in. Because you’re working at a low intensity, you may be able to work out for a longer period and exercise more consistently.
If you want to lose weight and boost your metabolism… Doing any type of cardio will burn calories. But ramping up the intensity of your workout is ultimately going to help you burn more calories, giving HIIT the edge.
If you want to improve your athletic performance… Incorporating resistance training into your HIIT workouts can help build and maintain muscle, particularly your type 2 fast-twitch muscle fibres, which are built for quick, explosive movements. So, if your goal is to improve the height of your jumps or increase the load of your deadlifts, HIIT is the way to go.
READ MORE: Full Body HIIT Workout With Katie Becknell
Whether it’s LISS or HIIT, you will see results over a period of continuously doing either. What’s most important is that you pick a style of exercise that you like and you can commit to.
Ensure your diet supports your training and the results will soon follow. Explore our range of healthy and delicious recipes right here.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!