HIIT vs. LISS - Which Exercises are Superior?
Wojciech Wiśniewski
2026-03-18
4 min. read
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The fitness industry is growing at an exceptional pace, leading to the emergence of numerous new disciplines and forms of physical activity, including HIIT and LISS. Despite the fact that HIIT training has recently gained immense popularity due to its effectiveness in a short time, LISS training is not as popular. Is it worth comparing these two types of exercises at all? Which one yields better results?
What are HIIT exercises
High-intensity interval training (HIIT) exercises are a type of interval training with high intensity, consisting of alternating exercises with high and low intensity. Both aerobic and strength exercises can be used, but the duration of effort should be adjusted to the level of progress. HIIT exercises should not be performed for too long due to the high level of activity, and they should not be performed after intense strength training. HIIT exercises are ideal for people who cannot devote much time to aerobic activities and can bring many benefits, such as fat loss, improved endurance, and improved function of the cardiovascular system.
What is LISS training?
Low-intensity steady state training (LISS) is any form of physical activity performed with a consistent and low intensity, approximately 50-65% HRmax (maximum heart rate). This type of training focuses on extending the duration of physical exertion while decreasing intensity. This means that LISS training lasts significantly longer than classic interval training, which can be highly beneficial for individuals just starting their journey with regular physical activity or returning to sports after an injury. Compared to interval training, LISS training is significantly less intense, significantly reducing the risk of injury or damage.
HIIT or LISS – which exercises to select
Both HIIT and LISS can provide numerous positive health outcomes and support weight loss in individuals of all age groups. However, when selecting the type of physical activity, one should pay close attention to health status and level of progress. High-intensity workouts are not suitable for beginners and overweight individuals – in such cases, low-intensity exercises are a significantly better choice. Individuals recovering from injuries and dealing with cardiovascular diseases should also focus on low-intensity exercises, which aid in regaining physical capability.
Summary
HIIT is a form of exercise that involves alternating high- and low-intensity exercises and is therefore recommended for healthy individuals with a longer training history. On the other hand, LISS training is characterized by low intensity in the range of 50-65% of maximum heart rate. LISS training includes activities such as running, cycling, or swimming. It is also a great opportunity to spend time with loved ones. Both types of training, i.e. HIIT and LISS, contribute to the reduction of fat tissue, however, high-intensity training is not recommended for obese individuals with significant overweight. However, it is important to remember that in order for fat tissue reduction to be effective, a diet with a calorie deficit must also be introduced. The energy deficit determines the loss of excess kilograms.
