Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer

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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer… This is the internet's official high intensity interval training versus low intensity steady state cardio video. I'm going to give you the breakdown between HIIT and LISS and help you understand which one is better for you and which one is better overall. So we have this constant competition going between the two and quite honestly, it's a little bit aggravating because to be fully transparent with you, I think that anyone that's getting out there and getting active and starting to change their life for the better is doing something great and we can't constantly discount people that are doing HIIT or doing LISS. If they're out there and they're doing something and they're trying to get healthier, kudos to them, but let's break down the science, let's break down the research, and let's understand the physiology of what's actually happening in the body.
The first one that I want to look at is LISS, low intensity steady state cardio. This is the cardio that you know. This is the cardio that you're probably already familiar with. It's the kind that you did in PE class when you're running around the track. Low intensity steady state cardio is usually categorized by being in like a 50 to 65% of your maximum heart rate range. Now what that means is that you're not at a very high intensity. You're at just enough to be breathing heavily, probably can carry on a conversation, maybe running on the treadmill, running around the track for 20, 30, 40, 50, 60, up to two hours, whatever. You're just running, you're getting activity going. It could be elliptical, it could be stationary bike. That's just low intensity steady state cardio. Now what ends up happening is during low intensity steady state cardio, you're burning more fat as a fuel source. It doesn't literally mean that you're burning more fat overall. It just means that your body burns fat as a fuel source.
Now I've talked about this in other videos but I'm trying to make this general because it's the internet's only HIIT versus LISS video. When you are working in a lower capacity like that, you're working at a lower capacity, you're in a situation where your body can utilize fat as a fuel source. You see, how it works is when you're breathing oxygen, that oxygen comes in and oxygen combines with fat to create energy, but it can only do this at a low speed. Once you start going faster and you're not low intensity anymore, your body can't keep up. You see, it's a very slow process of breathing in air, extracting the oxygen, combining it with fat, and actually creating energy. Once you start and you start going into high intensity interval stuff, you're going into a whole different system because your body can't keep up, so it has to start using carbs instead of oxygen plus fat. We'll get to that in a second. So that's why advocates of the low intensity steady state cardio are always saying that LISS is better, because they're saying, "Well, you're in this fat burning zone. You're in the fat burning zone that's allowing you to just use fat as a fuel source." If you've been to the gym and you've seen those little charts that they have, they say aerobic zone, fat burning zone, high intensity zone, all that? That's exactly what they're talking about.
References:
1)Helgerud J , et al. (n.d.). Aerobic high-intensity intervals improve VO2max more than moderate training. - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
2)www.acsm.org/d...
3)LISS Cardio vs. HIIT: Which Is Better For Burning Fat? (2018, April 6). Retrieved from makeyourbodywo...
4)HIIT Cardio or LISS: Maximising Fat Loss and Preserving Muscle. (n.d.). Retrieved from massivejoes.co...
5) www.unm.edu/~l...

[@mythrin]

I experienced the excess glucose in my bloodstream when I was doing track and field as sprinter the last few years. We didn't have a good and knowledgeable coach, and he emphasized conditioning over strength and recovery. It was intense, grueling HIIT training every other day including meets every weekend. I would get about 5 hours of sleep everyday because of school and homework. When I woke up, my saliva would just taste sweet, I started to gain belly fat despite the amount of calories I thought I was burning. My times and performance also got worse. Point is, recovery and sleep is the most important thing you can do for yourself when you're doing a lot of HIIT. Don't overtrain.

[@vincymone684]

wow. that sounds horrible. geez.

[@sattawutwongwiangjunt1715]

I really like and totally agree with your final recommendation that keeps LISS on the recovery day and does HIIT on the weight training day. This absolutely make sense.

[@CindyRussi.]

Damn! This was the most detailed, best explained video on HIIT and LISS EVER!!!🙌🏼✨

[@ThomasDeLauerOfficial]

Cindy Russi thank you for watching!! Glad you enjoyed it!

[@juneschumacher8650]

AGREED! Great explanation and easy to understand. Thank you Thomas DeLauer.

[@MichelleQuintiaVLOGS]

Wow.. i always thought HIIT is better than LISS! Thanks for sharing your knowledge about their difference. Now I will do LISS on my recovery days. 👍🏼👍🏼👍🏼❤️

[@raoSENSEI]

I am 60 years old in Bangalore, India, and I watch your videos a lot. You are responsible for changing the way I think...Good to hear from a brainy, well spoken guy like you who seems to know what he's talking about....

[@timflint25]

this video helped a lot, i used to be a cross country runner but almost entirely gave up cardio in exchange for weightlifting. when i heard about HIIT, i said okay i can finally do cardio again and use it as a recovery day without wasting time or losing muscle. turns out, i was actually preventing recovery (especially manifested in sore legs and knees). thanks to thomas, I'm back on the correct path

[@proudtobeautistic]

To me it seems like it's best to just alternate between HIIT and LISS.

[@ale03000]

Ya I'm doing that 3 days each 1 rest day, on top of that i play badminton 3 times a week, is it considered cardio/LISS ? A lot of muscle explosiveness required

[@EricThompson-gs9ce]

LISS os 50-70 % of your heartrate max. So Carl, are ypu exceeding this, if yes, then,it becomes a HITT

[@simon.houseaccount4807]

That’s what I do //

[@magicaree]

HITT LISS Interval Training? HLIT?

[@trent4198]

i just do hiit daily

[@mattfinley8970]

Your videos are so well put together. I started watching you two months ago after a tough breakup and I'm in the best physical and mental shape of my life. Thank you, Thomas!

[@useraccount2507]

This guy is something else. I came across one of your other videos a few weeks back.. I was thinking "he's dragging on a little" but I continued listening. You were covering a topic that hundreds of fitness KZbinrs talk about BUT.. then you included some intricate information that literally NO OTHER fitness individual or fitness expert covered, anywhere I'd checked. At that moment I was like.. "Okay, this guy is good". Totally forgot to subscribe, but then I searched for a HIIT vs LISS video today. Watched a fitness expert discuss it with references from peer-reviewed research papers, combined with common sense, practicality, examples etc. Great. That's the type of 360-perspective knowledge I like to take in. But then I thought "Hey, okay.. it primarily comes down to whatever time efficiency is preferred. But, there must be more to it". So I searched again and came across your video and thought "Hey, I remember this dude. His last video gave some really clear and intricate information, that no other 'fitness expert' seemed to provide. Let me watch". And once again, the extra information you've given plus the clear and concise way you put it forth (i.e. science-based, plus practical, plus unbiased) literally sparked my mind.. Again. Anyway, this is a long-ass comment lol but had to let you know because your videos seem to be a gem amongst bricks. I've remembered to subscribe this time. Keep doing what you do, and I wish you every success.

[@arturos.3973]

I do ultra liss like walking and cruising on the the bike. I have the time and want to keep my cortisol levels down. I can basically do as much as i want without effecting my hormones in a negative way.

[@shaunhadsall]

Arturo S. Too much LISS increases cortisol too Balance is key

[@stevohein2515]

@@shaunhadsall Not really, endurance running increases cortisol (in the short term anyway), I can't imagine walking would in the same way.

[@dear_ms._t]

It must be the most useful and informative video I have watched during the entire week. Thanks so much!

[@joshwilliams7017]

Thank you! I’m going through PT classes right now and after this video I have such a better grasp on understanding the difference btw the two and when to apply them. Both big keys to training most clients who want to lose fat. Thanks again for the video!!

[@aparatuldefacutpopcorn795]

I believe that riding a bike through the city for sport kind of has the best of both worlds because traffic itself forces you to periods of LIIS with short bursts of HIIT in between(weight training should still be done from time to time). Am I right in this assumption/

[@stefanweilhartner4415]

yes and no. it should be separated day wise to be most effektive. combining it increases cortisol and causes damage.

[@jk73sb]

Thomas, Thank you for taking the time to break this down. I usually program LISS as my rest days in the form of hiking or rucking for time or distance. I am a firm believer in constantly varied training is key to most people's training goals and mixing it all up helps reduce the risk of the body finding homeostasis.

[@billyhester2507]

Really appreciate this vid. I've just gotten into HIIT in the last few months. I'm combining with Intermittent Fasting. I do HIIT about 3 times a week followed by sauna. I get a run or two in per week, and do some weight training. I'm down 15 lbs in a month.

[@tamsinwood2]

Been doing LISS - walking for 1.5 hrs almost every day. The weight is dropping off faster than when I was doing HITT. I think LISS is for me. Like the idea of changing it up.

[@SaintlySaavy]

I agree with you. LISS is best to drop weight because it offers consistency/momentum, doesn’t increase appetite or cortisol. HITT could be mixed in when the weight levels out. IMO

[@wmp3346]

I like both - a 4+ mile run 🏃 with a warmup and cool down really gives you a good workout.

[@debrucey]

“When you’re dead you’re dead” thanks for that Tom 🤣

[@lupa6956]

This has just changed my whole fitness plan, thank you Thomas! 😍

[@LadyAxe13]

I do both and I keep alternating, surprising my body all the time. It is the only way to fight stagnation of any sort. (And keeps me from getting bored while my body adapts to just one method of training)

[@Magnulus76]

The best thing I've found for fat loss is frequent walking. Not because it burns alot of fat, it doesn't... but because of the exercise induced anorexia. It also contributes some to cardiovascular fitness and stress reduction, and it's very sustainable. Another exercise I like is an elliptical or exercise bike at low intensity, for similar reasons. However, bikes or ellipticals are even lower impact than walking.

[@butterpecanrican_]

Your videos are always so incredibly helpful. I'm forever recommending them to people.. especially the fasting ones, because people see how much weight I'm losing with IF and when they ask me about it, I tell them to look up Thomas DeLauer on KZbin, everything I know about fasting I learned from him lol. Seriously though, THANK YOU.

[@ThomasDeLauerOfficial]

Butter Pecan Rican I really appreciate that! Thanks for tuning in!!

[@trustHimforlife]

I've been lifting 3 days and cardio 3 days.. Now I know not to do the hiit on my cardio days... I have been struggling to understand if hiit or liss was better 😂. Thank you for all your videos!

[@ARmarketing]

this is the most under-rated Thomas DeLauer video of all times

[@scarlet8078]

I enjoy HIIT the most (I'm a runner) but the problem is that if you're doing hill sprints or something else that really burns you out, you get super exhausted afterwards. I'm not sure why but I can do a long run (8+ miles) and feel less wiped out than doing less than half that distance if it's HIIT. One good thing about HIIT is that you can use it to increase your speed since it's essentially speed work. What I try to do now is a mix of both HIIT and LISS. One super long run one day per week and 2 days of what I consider "moderate" HIIT.

[@ScienceofCardio44]

great explanation... safe science should be driving our training and industry. I appreciate the passion... Setting the bar for Exercise Science Professionals. Thanks

[@bhavikpatel22]

Hi Thomas. Thanks for the video. Can you do a video on IF with morning workouts. And the side effects of it, and how it should be done.

[@TheKabutops]

I respect the vast information you're putting out. The only suggestion I have is that you give the answer before the video and then break down the science instead of waiting till the end.

[@chadgood8885]

this will help me in the long term for my recovery. I was weight training one day and hiit yhe next day. now I am going to change and do liss instead. thanks for the clarity.

[@jde9711]

Beautifully explained and kept me interested. I don't feel I'm doing anything wrong now...I'm just a bit jumbled lol

[@islamalmahdawi6788]

I have never heard a better explanation in my life, one of the best ppl in health world.

[@KeeperOfKale222]

HIIT is completely sustainable. I always feel like I can do 5-15 minutes a day. That’s the whole point of doing it in my opinion... yea I like that I burn fat all day, but I specifically like that I have energy all day. But I guess we have different ideas of what HIIT is suppose to be. My HIIT is basically cardio done at my max rate. It’s like cardio fast-forwarded. It puts me in fat burning mode all day. Not just for the workout.

[@Seda1979]

That's what HIIT is designed to do. It's all about intensity and EPEOC. Basically the main benefit from doing HIIT is the "afterburn effect".

[@chriscocoalminer3230]

So how is your physique? Do u have abs and sub 12% body fat?

[@TheOlzee]

It's that all you do then you can do it every day. But not if you play a sport, bodybuilding etc

[@ajjrm]

If you can do "hiit" for 15min then its not hiit is it really amigo.. Make sure you can't do anymore by 8th min. All the best.

[@nikosrnec]

a HIIT sprint is only sustainable for like 30 seconds, if you can go for more then you arent going at your 100% and it isnt HIIT.

[@GenuwineG]

I combine both at the gym= great results.

[@ryandeffley7652]

I prefer LISS for three reasons. 1) Lifting with proper intensity on its face already resembles HIIT, and doing HIIT as well is redundant. 2) LISS is restorative and works well to aid in recovery from lifting and provides overall wellness. You run a higher risk of CNS fatigue and overtrainining with regular lifting and HIIT in conjunction. 3) LISS can be done at a very high frequency as opposed to only 2-3x per week with HIIT. So you'll burn more overall cals with LISS due to more days per week.

[@Julian-pk2vr]

---You covered everything, well-balanced and well-said...! --Couldn't find anything out of place....short, precise and accurate....!

[@ThomasDeLauerOfficial]

Julian Alexander glad you enjoyed it! Thank you for tuning in!!

[@numbernine8571]

Excellent and insightful analysis. Watch the whole video to get the most benefit.

[@THELIFEOFPRICE]

“ at the end of the day” Thank you for another great video :-)

[@alexz2702]

LISS is underrated for recovery, love the video. Do both!

[@skyejacques]

Thank you so much, Thomas. This was so essential for me, as I can't access individualised personal training atm. I've been combining my resistance and weight training with cardio and HIIT with the treadmill because of other fitness videos. Today, now I learned they need to be done on separate days if possible (except if I'm running for the bus after or before my workout). As a beginner to training after recovering from mental health issues which means I didn't exercise much, my LISS days are the training days and full rest or some foam rolling is on the recovery days for now. Hopefully when I build stamina and strength, I can do the LISS and HIIT on alternate days every once in a while. HIIT is good for heart health, which is the only reason I'd do it

[@EyeRedDr]

Its very rare for anyone to say one of anything is absolute over another. That's what I call a fanatic and their minds are closed. Mix it up and keep it interesting, that's the main thing for me. If I get bored, I stop.

[@1exiebhope]

SO HAPPY you posted a video like this!!!! Thank you I love learning about what’s more effective ahhh my workouts

[@zx11kllr]

So after perusing some of the comments below, I see that LISS works really well in a fasted state. Would love to hear thoughts on LISS vs HIIT for different body types. ie. endomorph (me), ectomorph (not me), and mesomorph (not me). My body responds really well to a low carb / keto-Ish nutrition plan. What does HIIT tap into for energy if there aren’t any carbs available?

[@klevykids]

He issued a new video debunking his own statement, now he's saying hiit should be done in the fasted state!!!!

[@donniecain4266]

Outstanding Thomas !! I have been working out for 37 years( I'm 61) and most of those years have been at a gym.I have constantly changed up my workout rotating the weights/run practicer.I have seen people go to the gym and fo the same workout over and over some never breaking a sweat on the treadmill.They look the same!!!like you said change it up and keep it balanced ! Great info thanks !

[@robbiexiong3508]

I do both. Depends on what I'm working g on. If it's a new target muscle, I tend to use liss to build strength. If it's on a target I been working on and am used to it, I go hitt. Trying to get best of both worlds

[@jillianchiu]

I personally enjoy doing LISS more.

[@Marc-Vickers]

I find that mountain biking gives me both worlds.

[@Blodhosta]

According to Keating et als 2017 meta-analysis, the calories used in recovering after HIIT is negligible. (doi: 10.1111/obr.12536)

[@stefanweilhartner4415]

but it is not about calories during the exercise but during the rest of the time. HIIT makes strong mitochondria with a higher respiration rate. that increases body fat burning in general because the mitochondria do not need to switch to glucose burning for daily average activities. therefor the calories after the adaption are coming more from body fat and not from glucose and that keeps the hunger down

[@sheillajeptum2509]

Okay i am so confused now...... thank you for info though. Always very educational

[@truthhurts88]

The first 43seconds was some of the best insight on training online. There’s a million and one ways to train. The absolute key and secret is 2 things and 2 things only after you’ve got form and basic understanding of training down. They are diet 1st 2nd consistency. That’s all folks.

[@JoshuaJadeMcCoskrie]

Fasting like a madman? Do LISS. It can help with those restless nights.

[@RockstahRolln]

Excellent video!! Thanks Tom!

[@ThomasDeLauerOfficial]

RockstahRolln glad you enjoyed the video! Thank you for watching!!

[@jonathanluhmann9219]

Grateful for this explanation. It answered a lot of questions I had and what I'm doing today.

[@ThomasDeLauerOfficial]

Jonathan Luhmann glad you found the information useful! Thank you for watching!!

[@jonathanluhmann9219]

I've been binge watching your videos for the last few days and sharing them with friends and family. SOOOO much conflicting info out there. Always willing to listen and learn. Implementing everything I'm getting from these. Keep it up!

[@renukamv6194]

Wow changing the range of motion on hiit is really a good advice.. i did this mistake of repeating the motion and was soooo soar .. it took me one full week to recover.. tks thomas

[@StevenPerry]

To quote Mr. Spock, "Fascinating". This gave me a lot of good and useful information! Thank you Thomas!

[@ThomasDeLauerOfficial]

Steven Perry thank you for watching!

[@CabanaD]

Thomas is the guy that ruined the grade curve in Biology class. All of his videos are amazing.

[@JasonKatsanis]

What about doing wind sprints during your LISS workout? What are the benefits? How long and how frequent should your sprints be during your LISS workout, if your goal is to increase aerobic capacity?

[@Kumro83]

Fantastic video.. Best analysis

[@ThomasDeLauerOfficial]

kumarjit sengupta thank you for watching!

[@Seda1979]

Excellent breakdown TD....I agree...But I do a mix bag of both. I don't do pure HIIT or LISS.... I do what I call a progressive overload with my cardio. I use the HIIT style scheme but I start at a lower intensity (not low) just lower than traditional HIIT, and with each "run interval" i progressively get faster and faster but never all out "balls to the wall". I find that after I do that, i get all the caloric burn i was looking for without feeling totally "smoked'. So in the end it's like a hybrid LISS/HIIT where I progressively get faster but usually topping out at 80% of my MHR. Having said that I only do this 2x a week and never combined with weight training other than a few ab exercises before hand. I also try and do this in a fasted state. And since I'm mainly using fat as a fuel source while doing this type of cardio, I don't get burned out, or light headed while doing this exercise. So for ME it's a win/win. The main thing is to stay hydrated, because you will sweat a lot while doing this type of running.

[@ricardodelacruz877]

Hello all the way from Puerto Rico. Hey man. I am under construction. Yep now in my 40s i am getting certified as a Personal Trainer. One big questions out there is this one here. How do i work my body. Since every one is a single world. Outcomes can vary. So. I found my priest like in church. You are awesome. Keep the info going. Thanks 4 everything.

[@lukefitt56]

Ah the joy of EPOC. Great video! Well done

[@MyCreatorSpace]

Not knocking - it all makes sense. But you say don't do the same LISS everyday. What about road cyclists? Day on/day out same thing. Also endurance runners.. they see gains on the legs. I ask because I like the low imapct stuff for my back issues. Cycling machine days my HR is 180 and on road days it's around 115. So it's good both ways. I want to incorporate rowing but again lower back issues but I liked that you mentioned it.

[@alphacause]

Thomas, I appreciate you elucidating the differences between HIIT and LISS with respect to energy utilization and the varying hormonal responses of these forms of exercise. However, I was wondering about how each exercise modality effects insulin sensitivity? Which one is more effective at inducing greater insulin sensitivity - HIIT or LISS? This would be a nice topic for a future video. As always, I appreciate the knowledge that you impart to your audience.

[@therealg4197]

Drake Santiago HIIT because it depletes loads of glycogen so when you eat after carbs are used as glycogen instead of storing as fat

[@Iwillbot]

HIT or LISS, I bet you never MISS huh.

[@sahanrai1036]

🤮

[@frankhayes1135]

As they say "over analysis leads to paralysis". Runners have been "Fartlegging" (steady state running combined with short 100m sprints) over 40 years. I do rowing and do the same steady state combined with high intensity sprints. It is highly recommended that before doing any HIIT interval you have at least steady state warmed up for at least 10 minutes or you WILL hurt yourself. Whether HIIT interval is for 30 seconds or two minutes matters not a jot; you go to the max of your capability (not 85% to 95% but 100%). You leave your sole on that machine. When complete, and to help lactic acid removal, you end in at least a 10 minute low intensity cool down. Over analysing whether HIIT should be 20 secs, 30 secs or 1 minute is far too prescriptive. Finally, I have never understood why people want to exercise (weights, running, cycling or what ever) every single day. I do two hard training sessions (1.5 hrs. each) and one long steady state walk or cycle each week (2-3 hrs,); appears to me to be more than enough at least when you are leading a normal balanced life. Each to their own I suppose.

[@catherinemclaughlin9314]

Thank you for clear - short very informative!! Easy to understand .

[@BP-kk7nr]

I literally program exactly like you said. Hiit one day, weight training day and then a liss day. My hunch was right thanks!

[@tigerdoc1846]

Probly the most informative video I’ve seen on KZbin. At least for what I’m researching currently. Thanks bud

[@EricThompson-gs9ce]

That was a great detailed explaination for the audience to inderstand and use for a reference to what is good for them. Thanks Tom.

[@Hell_Inc]

man, this vid was good. seriously

[@ThomasDeLauerOfficial]

Breno Girafa glad you enjoyed the video! Thanks for watching!!

[@matkasim]

You need both. Lipolysis ( HIIT: muscle type 2A and 2X) and then , fat oxidation ( LISS: Muscle type 1) .

[@PhilipMcAdam]

Allowing recovery after HIIT is key I feel and as you say on LISS enjoy life

[@thaltrail9142]

Interesting video. I used to do 30mins of running on a treadmill then do weigh training afterwards. In those I felt like I had more stamina but less strength as I also went for jogs and did a bit of cardio. I think I'll look into introducing those 30 min runs on the treadmill again but also switching it up with going on a rowing machine etc on a recovery day a LISS or even MISS workout! Thanks for the idea!

[@DragonGoddessMagick]

I started lifting first then doing cardio after but warm up before of course. Total game changer

[@espaillat8649]

Hi Thomas, I love your videos, great content and extremely helpful, as a doctor I can say your channel is one of the best around for health improving, diet and nutrition, the only downside of your videos is that the sound is set too low to listen with a laptop speakers, but overall, a GREAT channel.

[@monp.4903]

Treadmill + bike + rowing + skii machines, I never get bored!

[@johncampbell3208]

This video was pretty HIIT or LISS 😂😂😂

[@soldierside365]

John Campbell I live for puns like that. Well done sir

[@whotube88]

You could still say MISS lol. There is such a thing as Moderate Intensity Steady State cardio.

[@soldierside365]

Saud H. Good old MISS. Fitness’ most neglected intensity..

[@pisceanchaniece5066]

Best comment ever!!!!!👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾

[@elijahacevedo6123]

Badum tss! 🥁😂

[@kloppo5631]

Hi Thomas, could you please make a vid on Keto and long duration HIIT style team sports like Soccer, Basketball, where a game goes 1-2 hrs? How does the energy supply work, does it more harm than good to your body (Colesterol?)? Havent seen that topic covered by anyone yet and think it has relevance for a lot of ppl.

[@poochyboi]

I don't know man... Cardio's either a HIIT or a LISS for me.

[@TwoOnesTanks]

can you touch up on WHEN LISS or HIIT would be most effective WHILE fasting

[@DesertRainSH]

Two One he did a video on that, the answer is LISS.

[@TwoOnesTanks]

link me, ive looked through & watch all his fasting videos. didnt hear him definitely say LISS. just that you CAN work out in the middle of your fast

[@DesertRainSH]

Two One search title"most ppl do hiit cardio wrong" sorry i don't know how to share links on youtube

[@TwoOnesTanks]

lol it's okay, i don't know how to tag people

[@TwoOnesTanks]

you know what;s funny.. the video you're referring to is THE FIRST video i ever saw by him. i just needed a refresher after watching a lot of LISS vs HIIT videos after the fact

[@BluePoo52]

Thomas please do a follow up to this video explaining the difference between HIIT and weight training. It seems from this video that you shouldn’t weight train that much in a week

[@cyanure7]

the physiology explanation is 100% on point.

[@moboy4779]

Motion creates emotion. Fantastic video TD. Once again you clearly come out on top of your game in terms of clear concise education. Thank you.

[@amansilla28]

Such perfect explanation... I understand now! Thanks ❤

[@oceanicblues2496]

Great video . You really take the trouble to give us detailed information. Thank you.

[@ThomasDeLauerOfficial]

Oceanic Blues glad you enjoyed the video, thank you for watching! I appreciate the support!!

[@roynesbitt1973]

Its been asked before on here and not sure if it has been answered. Should you sway towards LISS if you are on a Keto/low carb diet or should you just mix it as usual and accept that the HIIT form of training might not be 100% effective due to not having the carbs as an energy source? Waffled a bit there and hopefully that made sense

[@marshwiggleme]

The way I look at it is HIIT is kinda like sprinting, LISS is kinda like long distance running. Depends what your lifestyle or goal is (endrurance, agility etc) you might do more or one than the other. Also looking at time available or existing injuries etc, one or the other might be a better fit. I need both with my hobby of ski touring.

[@diggdogg5378]

i switch off from one training session to the next. it also depends on if i have fasted or are in fasting. also it depends on if i had a heavy weight training day the day before.

[@williamstanley4960]

LITT sounds like regular 16:8 while HITT sounds like periodic longer fasts (as a topological comparison, of course).

[@DesertRainSH]

Thanks for such an informative video! I have never quite understood the difference between the two until u've explained it. I don't lift weights in the gym, but i do strength training by doing dumbell and band workouts, and sometimes pilates, do all of those count as HIIT (carb burning workouts?) where would you categorize ab workouts? I have been alternating between HIIT and strength training, and almost never do LISS ever since discovering the wonders of HIIT. and looks like this is the wrong approach then? Thanks if you have the time to answer.

[@anjalipatil3274]

Uptill now I use to think free fatty acids release after HIIT work out will be reesterify if not burn so I use to do steady state cardio after HIIT work out to burn it out.I do strength training on Tuesday and Friday,HIIT following Liss on Wednesday & Saturday, Monday and Thursday yoga, I will be happy if any one suggest changes in above pattern. Strength_ on Tuesday I do bodyweight, Friday_ dumbbell HIIT- I prefer Tabata cardio On yoga day help in recovery 30 min running jogging & walking everyday

[@YakirGabay]

Probably the best workout advise I’ve ever gotten

[@sschiff3991]

I love watching your videos!! I have learned so much from you!!! Thank you!! I have a question....how many times a week should I do Hiit and how many times should I liss? I do Hiit twice a week and liss three times a week, I'm trying to stay fit, gain a little muscle and lose a little fat. Are 5 days a week enough? Are 2 days rest to much?

[@opaquegrief196]

Wow that was very interesting!! Now i know how i will use hiit. I was doing hiit on cardio day but now i am thinking of doing hiit when i will feel stiff and liss on cardio day. Thank you so much for information

[@JesstheCreative1]

Thank you, Thomas, for that lesson.

[@ThomasDeLauerOfficial]

ComedianAngel Croley thank you for watching!

[@Psweet1111]

This was LEGIT ! thank you for this video love how honest you are about this stuff. Laz : from viva las vlogas

[@electron7659]

Darn, now I'm not sure if I'm working out the wrong way. What I've been doing is: Mondays Wednesdays and Fridays - Weight training + one hour of LISS ( just Power walking) Tuesdays and Thursdays - only HIIT cardio for about 20 minutes. Plus I intermittent fast 19 hours a day 5 days per week and 16 hours on Saturdays. Sunday's I just eat normal (breakfast, lunch, dinner) I drink nothing but water all day when I'm fasting. I may have one 12oz soda one day of the week like on a Saturday but that's it. Would I still get results like this or should I change something??

[@victorvek5227]

Took 10 minutes to say “do a little of both”. Sweet job.

[@element4element4]

Some people are looking for a recipe of what to do without knowing why, others like to understand a bit of the reasoning behind it. Understanding is often better, as our bodies are all different and there are no universal recipe of what to do. With better understanding you can modify your training based on how your body responds to the training.

[@cle_roknn3742]

I've seen a lot more people get sudden severe injuries from HIIT than LISS. Not saying that is normal, but in my opinion it's easier to feel that long term accumulated wear than it is to simply have an ACL pop during a workout (actually happens to a friend right in from of me). I've gone to a more low impact LISS routine and lift moderate weights instead...

[@mandyads]

I'm having trouble finding any studies that really address the grey area here. So, you mentioned that the low capacity is what allows our body the time to metabolize fat at our fuel source for the workout rather than having that emergent need to use carbs. Once a week, I do a 2-3 mile run at a pretty medium-high intensity with my heartrate exceeding 180bpm (95%+ of my max). Note: my HIIT sessions (2x per week) usually have my heart rate floating between 160-170bpm (85-90% of my max) and I only do that for 15-20 mins (10 mins if I do wind sprints because my heart will literally fall out as I reach my max bpm). I'm assuming my max bpm is around 190 due to my age and gender. Even though I'm doing "stereotypical" LISS by running (I go for about 30 mins, but I could still carry on if I wanted), I'm worried that I'm going too hard and forcing my body to steal from carb stores instead of oxidizing the fat. Even though my heart rate surpasses 180bpm, I feel fine continuing- it doesn't feel like HIIT at all where I need to temporarily die and come back to life to finish, lol. This makes zero sense to me. This is an important topic for me, because my goal is actually to retain as much muscle as possible throughout my workouts and keep my fat gain at a minimum during my caloric surplus. I used to believe that it was as simple as staying in the "anaerobic" heartrate zone in order for me to keep my muscle mass (hence, why I used to only dare to do HIIT if I did cardio at all), but now I'm starting to think it's much more complex than that. Not I'm actually unsure what type of cardio regimen is good for us who are not just thinking about fat loss, but also muscle retention.

[@Nexus2Eden]

The way I look at it - just like Keto - is looking at the evolution of our species...and the people that still live that way. Looking at tribes that live in the arid deserts of Africa or Australia - they walk all day long. They spend their entire day walking and searching for food. We have been doing that activity for a millennia and our body is very adapted to it - with an occasional sprint to safety or chasing a prey. These people are always super thin with very low body fat and lots of stamina. So LISS should be the predominant cardio - as we have been literally training that way for millions of years, with the occasional HIIT session, like you mentioned. I see this every year when I go to Disney World - I walk all day long going from attraction to attraction and I can eat anything and everything I want all day long. I'm exhausted by the time I leave the park - usually grabbing a 1/4 lbs of fudge on my way out the gate and eating it on the ride home - and when I get up the next morning I'm thinner than I was the day before - it burns everything. So LISS with the occasional HIIT is my advice as well. 😉👍

[@Seda1979]

I agree with everything you said except for how long humans have been around....It's been a few hundred thousand years, but I don't think its been millions bro. WE are still relatively "new" to this planet. I know it's semantics, but you did say "literally". Other than that I believe you're spot on, hence why i practice the form of cardio that I do;) IJS

[@HarieePac]

The Curious Sapien game

[@Seda1979]

The Curious Sapien I am well aware that we weren't the ONLY hominins that's been around.... However, seeing that we are the only ones STILL around it is OUR species that I was referring to.... So in a sense we're both right.... But I'm not tracing back my evolutionary tree back to hominins that aren't in it.... Homo sapiens have been around a few hundred thousand years.... These other hominins that went extinct, is of no biological relevance to me as far as I'm concerned.... Maybe Neantherdals, but that's it. Anyway just a technicality... But I'm with your line of reasoning as far as this video goes.

[@Nexus2Eden]

Glad we could agree - I guess? 🤔 My point was that our ancestors and our current species have been living this way for millions of years. So our phenotype, if you will, has been adapting over a millennia to respond to extended LISS with occasional HIIT style exercise. 100,000 years, a couple million years, whatever - our physical bodies are designed for primarily LISS cardio training with occasion HIIT style intervals was my point. But thanks for contributing. 😉

[@ramtrucks721]

The Curious Sapien You wanna look like skinny Africans with bellies.??.. Nobody listen to this guy

[@patricklittle8281]

This video is one of your better ones good vid! I say do both because they both have different benefits, and yes u can burn fat from both. End of story