HIIT, LISS or MISS? Choosing the Right Cardio Class for Your Goal
When it comes to getting fit, there isn’t just one way to do it. Some people enjoy fast and sweaty workouts, while others prefer something slower and more mindful. That’s why it helps to understand the different types of cardio. You’ve probably heard of HIIT, LISS, and MISS. But what do they mean? And more importantly, which one should you pick?
Let’s take a closer look.
First, what is HIIT?
HIIT stands for High-Intensity Interval Training. This means you do short bursts of hard exercise, then take a rest or do something slower. For example, you might sprint for 30 seconds, then walk for 1 minute, and repeat the cycle.
HIIT is great if:
- You don’t have much time.
- You want to burn lots of calories fast.
- You like pushing yourself.
Also, it keeps your body burning energy even after you’ve finished. That’s why classes like Bootcamp, Indoor Cycling, or Circuits are popular – they are quick, powerful, and very effective.
Next, what is LISS?
LISS means Low-Intensity Steady State. This type of workout is much gentler. You move at the same pace for a longer time. So, things like walking on a treadmill or swimming slowly both count as LISS.
LISS is ideal if:
- You’re just starting your fitness journey.
- You want something easy on your joints.
- You prefer a slower pace.
At the gym, you could try a low-impact cardio class or a steady cycle session. Even though it’s not as intense as HIIT, it still helps you burn fat and build stamina over time.
Then, what is MISS?
MISS stands for Moderate-Intensity Steady State. It’s right between HIIT and LISS. You move at a steady speed, but it’s a bit more challenging than LISS. So, think of a brisk walk, a steady jog, or an upbeat aerobics class.
MISS is useful if:
- You want to improve your fitness step by step.
- You enjoy longer workouts at a steady pace.
- You don’t like workouts that feel too easy or too hard.
For example, classes like DanceFit, Step, or regular Indoor Cycling often fall into this category. They give you a great workout without pushing you to your limit.
So, which one should you choose?
That depends on your fitness goals. If you want fast results and love intensity, HIIT might be your best choice. However, if you’re looking for something calm and steady, LISS could be better. On the other hand, MISS is a great middle ground.
Also, it’s smart to mix things up. Doing the same thing every day can get boring, and you might experience a plateau. So, try adding different classes to your week. One day you could do a tough HIIT workout, and the next, a gentle LISS session. This keeps things fresh and helps you improve in all areas. Book your spot in our classes via the members area or our mobile app now!
No matter which type of cardio you try, the most important thing is to move your body regularly and enjoy the process. At the Topnotch Gyms, we’ve got all these options ready for you — from fast and fiery to slow and steady. So why not try them all and see what works best for you?