High Intensity Interval Training and Low Intensity Steady State -Two different types of cardio you should have in your workout regimen.


Cardio? Oh no, not the dreaded word cardio. When you think of cardio, you’re probably leaning more towards the assumption that all cardio is created equal. It’s dull, it’s boring, and it’s time consuming, amongst other excuses as to why you avoid it every week. However, many are surprised that there is, in fact, a few different types of cardiovascular exercise that can greatly benefit your body. One of the most popular cardio choices we’re going to discuss today is High Intensity Interval Training, or HIIT. The other being Low Intensity Steady State cardio, or LISS.



High Intensity Interval Training constitutes any exercises with short yet intense sprints, typically within the range between 10-60 seconds, alternated with complete rest periods, or periods of low intensity active rest.

The goal of HIIT cardio is to train at the highest intensity possible, reaching 80-95% of your maximum heart rate, then allowing for your heart rate to drop down to 40-50% during those periods of low intensity active rest.

The health and fitness experts at VPX Sports enjoy doing intervals of 45 seconds at maximum output, with our rest periods being about one minute of brisk walking to regulate your heart rate, and then doing it all over again about 10 times.

Pros of HIIT

– Quick workout that doesn’t consume much time to complete
– Burns many calories in a short period of time
– High amount of calories continuing to be burnt after your workout is done
– Encourages the preservation of lean muscle mass



Low Intensity Steady State cardio is performed at a constant, steady pace for any time between a half hour and a full hour, staying within a target heart rate zone.

The goal of LISS is to keep your heart rate at a steady pace, all while keeping a steady pace from start to finish. It’s the exact opposite of HIIT.

Pros of LISS

– Easier on the joints than HIIT
– Not physically taxing
– It’s an active recovery from resistance training


Both forms of cardio improve your cardiovascular health and will work to help you lose fat. However, whichever one you choose depends on other factors, like your current fitness level, the time you have available to work out, your long-term fitness goals, and more.