--- title: HIIT Exercise: What Is the LISS Workout? description: HIIT has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum: LISS. canonical: https://time.com/4422221/liss-hiit-workout/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-07-27T17:49:10.000Z article:modified_time: 2026-02-22T23:31:31.681Z article:section: Health og:title: What’s the Difference Between LISS and HIIT Workouts? og:description: It depends on cardio intensity og:url: https://time.com/4422221/liss-hiit-workout/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt634331b12f2799ae/69889f25196cf466ea03c8e2/hiit-liss-difference-workouts.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 1200 og:image:height: 675 og:image:alt: jump rope og:type: article twitter:card: summary_large_image twitter:title: What’s the Difference Between LISS and HIIT Workouts? twitter:description: It depends on cardio intensity twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt634331b12f2799ae/69889f25196cf466ea03c8e2/hiit-liss-difference-workouts.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # What’s the Difference Between LISS and HIIT Workouts? by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Jul 27, 2016 5:49 PM UTC  jump rope on exercise mat jump rope on exercise matGetty Images by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Jul 27, 2016 5:49 PM UTC [HIIT](http://news.health.com/2016/02/11/this-is-the-best-hiit-workout-according-to-science/) (high-intensity interval training) has been the most buzzed-about sweat method for a while, but there’s a new approach gaining momentum: LISS, or low-intensity, steady-state cardio. OK, it’s not really new (hello, [elliptical](http://news.health.com/2016/01/22/an-elliptical-workout-thats-actually-fun/)!). So why the sudden spotlight? “People are burned out; they’re fed up with always pushing to their limits,” explains Joe Holder, a Nike running and training coach and a performance training at S10 in New York City. “LISS is a less intense alternative that allows you to decompress while offering full health perks.” You don’t need to pick one or the other, adds Anna Victoria, a certified NASM trainer and creator of the Fit Body Guide regimen: “It’s about alternating between the two and taking advantage of the fat-burn benefits of all heart-rate training zones,” she says. **_Health.com_**:[_This Is the Best HIIT Workout, According to Science_](http://news.health.com/2016/02/11/this-is-the-best-hiit-workout-according-to-science/?xid=time) Here’s the essential info on both practices: **LISS** **What it is:** Cardio performed at a low to moderate intensity—50 to 65 percent of your max heart rate—for a minimum of 45 minutes. Think jogging, swimming, biking to work, or going for a brisk walk. **Benefits:** The relaxed pace of this training method is easier on the joints, helps lower your resting heart rate, and is a great stepping stone for those looking to increase their intensity. **The downsides:** Not only is it time-consuming, but as your body adapts, you’ll have to up your exercise time to continue to see changes. And it won’t boost your muscle mass or strength. **Burn potential:** A 150-pound woman can expect to crush about 350 calories in 45 minutes. **_Health.com_**_:_ [_Here’s Why You Get Out of Breath Walking Up the Stars (Even If You’re Fit)_](http://www.health.com/fitness/winded-walking-up-stairs/?xid=time) **HIIT** **What it is:** A cardio interval technique in which you alternate 20- to 30-second bursts of all-out intense effort (80 to 90 percent of max heart rate) with recovery periods. **Benefits:** You don’t have to spend massive amounts of time getting sweaty, and you’ll rev your ticker, recruit more muscles, and burn calories even after you’ve stopped. **The downsides:** You can’t really reap the benefits of HIIT without an aerobic base. Translation: You still need to get your LISS on. And it may not be safe if you’re unfit. **Burn potential:** A 150-pound woman can torch roughly 190 calories in 20 minutes. _This_ [_article_](http://www.health.com/fitness/liss-workouts/?xid=time) _originally appeared on_ [_Health.com_](http://www.health.com) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4422221/liss-hiit-workout/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4422221/liss-hiit-workout/"},"headline":"What’s the Difference Between LISS and HIIT Workouts?","datePublished":"2016-07-27T17:49:10.000Z","dateModified":"2026-02-22T23:31:31.681Z","description":"It depends on cardio intensity","url":"https://time.com/4422221/liss-hiit-workout/","keywords":["Exercise & Fitness"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt634331b12f2799ae/69889f25196cf466ea03c8e2/hiit-liss-difference-workouts.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt634331b12f2799ae/69889f25196cf466ea03c8e2/hiit-liss-difference-workouts.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"jump rope","caption":"jump rope","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercisefitness/","name":"Exercise & Fitness"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4422221/liss-hiit-workout/","name":"What’s the Difference Between LISS and HIIT Workouts?"}}]}] ```