Basic guide to combine HIIT and LISS

There are a lot of ideal sports to lose weight, as well as training methods focused on burning fat. The idea is to combine various cardio exercises with weights so that the exercises are completed and fat burning is more effective. Two of the best-known sports disciplines when it comes to losing weight and being in shape are the HIIT and the LISS. But, what is the best way to combine HIIT and LISS training to lose weight? We tell you everything you need to know about it, below.

Basic differences between HITT and LISS


Today, there are two names that are becoming increasingly popular. One is the HIIT and the other is the LISS, and we can combine them to achieve a greater result in weight loss. The best thing is that, before putting on our shoes and getting ready to sweat with cardio, let’s know better the differences between HIIT and LISS. Keep reading: Lose 10 kilos by eating foods

On the one hand, HIIT is a high-intensity training and its duration does not exceed 20 minutes. In short, it is about giving everything in the shortest possible time, combining high effort peaks with others of somewhat longer recovery.

When dealing with hard and short efforts, it is recommended not to make more than 2 or 3 sessions per week. Thanks to these training we increase the oxygen capacity and therefore the resistance. This is why many runners incorporate it into their workouts so that they increase their performance and take more time to exhaust themselves.

The other option is the LISS, which is a longer duration training but of less intensity. At a minimum, these sessions last 45 minutes and the intensity is much lower. An example of these training would be for example a marathon, where it is more important that the pace is constant and we can hold more time, than a maximum speed.

HIIT vs LISS: what is the best option to lose weight?

best option to lose weight

If you wonder if HIIT vs LISS training is better to lose weight, the truth is that both workouts are suitable for weight loss, the only thing that, depending on our physical form, we must choose one method or another, so less at the beginning. That is, if you are one of those who have not practiced sports for years, we recommend that you do not get to practice HITT first because if not, it is likely that you end up demotivating and leaving it.

The HIIT has a greater proportion of fat burning, but the idea is to combine both workouts. Starting with the LISS is one of the best options since it is a low-intensity training, smoother and much less aggressive.

Once we have entered the world of LISS and have a routine, we can begin to combine it with the LISS. It is a more aggressive training, which requires a physical form and something trained, and which will be the most effective to lose weight, since you will keep losing calories, even after you have finished training. Keep reading Could Your Workplace Be Making You Sick?

How to combine HITT and LISS to lose weight

How to combine

As we have said, losing weight with HIIT is much more effective, but it is not recommended for people who do not have the good physical shape or who suffer from obesity. Therefore, if this is your case, we recommend that you start by taking a bike, running very slowly, and working on the elliptical or any LISS training. What happens is that when you take a while you will see that you do not advance. It is time to introduce the HIIT.

Once your fitness improves you can start with HIIT training. In this way, you will add intensity and improve your capacity, your resistance and of course, your weight loss. A good idea is to combine 2 days a week of HIIT with 3 days of LISS. If you follow this plan, you will see how your fitness improves dramatically. You might also like:

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