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HIIT vs. LISS: Your At-HomeWorkout Basics Broken Down

The sheer number of at-home workout resources available online is wonderful, as well

as extremely overwhelming. If you find yourself without access to a gym or your typical

workout classes, it can be hard to know where to start with the overabundance of

at-home workout information online.

Besides needing to choose your preferred modality of engaging in a workout plan: video, printout, or completely independent exercising, there's some basic terminology it's helpful to understand before you dive headlong into your internet browsing.

What is HIIT?

HIIT stands for High-Intensity Interval Training. HIIT workouts focus on short bursts of intense exercises repeated several times. These workouts are usually structured in

circuits that might include burpees, squat jumps, or weighted squats or lunges for

30-seconds each.

HIIT increases your heart rate fast, and helps to boost metabolism and keep burning fat even after you've stopped moving. HIIT requires pushing yourself to your limits on each exercise, but if done right, wraps up around when you've burned yourself out.These workouts are typically between 20-30 minutes and are great if you're trying to get a good sweat in but you don't have a lot of time.

What is LISS?

LISS stands for Low-Intensity Steady State. This includes activities that are sustained at a moderate pace for a longer duration (think 30 minutes to an hour). Common examples are walking, using an elliptical, or swimming. These exercises don't spike your heart rate and are generally easier on your joints. If you're integrating HIIT into your workout routine, it's a good idea to have some days of LISS as well, to give your body time to recover from the higher intensity workouts.

In fact, LISS activities help improve overall endurance, but they are unlikely to significantly build muscle. LISS workouts are also a great introduction to fitness and working out in general, because they don't require equipment. A combination of both types of workouts is the best option for optimizing your new at-home workout life, but understanding what they each mean is a great first step.

Get started with your at-home workouts with the help of a personal trainer

The good news is, that you will not have to start your fitness journey alone, even if you

prefer to work out at home. Walm’s World personal training app is your best friend when

you want to get a personalized workout program and guidance from a personal trainer.

Getting started is easy:

1. Book your free consultation by contacting us

2. Download the app

3. Start your fitness journey with the help of a certified personal trainer


Astorino, Dominique Michelle (2019, January 20) What to Know About LISS Workouts

and Why So Many People Are Doing Them. Popsugar., Kayla (2019, October 31)

Why LISS Should Be A Part Of Your Workout Routine. Kayla Itsines.

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