#7: HIIT vs Circuits vs LISS

Good morning ladies and gents. Today we will talk about the different types of workouts that you can do at home. Each workout style has its benefits and each vary in effort. 

If I was to rate how hard these are I would rate in this order out of 10:

HIIT: 6-10 

Circuits: 4-10 

LISS: 3-7

Home workouts can be super effective if you are trying to tone up lose fat or just improve your cardiovascular endurance. While they won’t build significant muscle, HIIT and circuits will add definition. Here I will give a brief pro’s and con’s for each and a sample workout for each. 


HIIT training is the hardest of the three because it demands 100% of your effort through out all sets. But in terms of burning calories and getting lean it is the most effective. Effective because it’s God damn hard as hell and you may as well just die. Jokes, but honestly if you don’t feel out of breath your doing it wrong!

Doing HIIT training according to scientific research HIIT is not only great for fat burning but also you keep burning calories after your finished for 2 hours. 

Doing HIIT training is scientically proven that it’s more enjoyable by people in comparison to circuits or LISS. 

Doing a minute on can improve your overall endurance. So next time your doing cardio implement a cheeky 60 second burst to increase your endurance in your low intensity exercise.

Sample Workout

40 seconds on 20 rest. Repeat 4 times

  1. Sprint if you are outside, fast feet if your inside
  2. Tuck Jumps
  3. Power Lunges
  4. Burpees

This is a tough one, try it and let me know how you feel.

I have included a video by the body coach to take you through his version on HIIT Lean in 15 HIIT Workout


Circuits can be difficult depending on how difficult the exercises are, how many and what rest periods you use between exercises. There are three types of circuits: aerobic, anerobic &  LME (Local Muscular Endurance). 

Circuits are going if your looking to tone the body, lose weight or gain some aerobic increase. It all depends on your exercise preference. 


Do each exercise for 30 seconds for each exercise with 5 second rest followed by a 2 minute rest. Repeat 3 times.

  1. Push Ups
  2. Mountain Climbers
  3. Jumping Jacks
  4. Squats
  5. Burpees
  6. Side Bounds

Here is a simple circuit by CosmoBody to try CosmoBody Circuit 

    L.I.S.S (Low Intensity Steady State Cardio)

    Some people just dont like doing high intensity workouts!! Sometimes your just not up for it or your simply lacking energy, not to worry this low intensity workout is perfect for those situations. This type of workout requires you to workout at about 50% – 60% of your max efforts. Like the sub heading says its something steady, so pick your weapon of choice: Run, bike, row machine, cross trainer, swim ect. 

    Why L.I.S.S works?

    Doing a 45 – 60 minutes can condition your body to use fat as its main source of energy. Its also great if you are not ready to blast your way through a HIIT session, allowing your tendons ligaments to build up strength to prepare for that HIIT session you might want to take later. Also reconvery is quicker as your not putting your body through as much work, which means you can act like superman or wonder woman and go for another session the following day.

    Here Mike Thurston explains a good deal about LISS and fat burn Mike Thurston LISS cardio for fat burn

    In my  opinion if you are new to training, start of doing L.I.S.S training for a week or two depending on your fitness level. Then incorparate 1 or 2 sessions of circuits a week. Finally when you get comfortable with L.I.S.S start adding bursts of HIIT into your L.I.S.S training. From there you should know what works for you. 
    Thanks for taking the time to read this means so much. Stay Strong, Be Consistent. Peace

    Leave a Reply

    Fill in your details below or click an icon to log in:

    WordPress.com Logo

    You are commenting using your WordPress.com account. Log Out /  Change )

    Google+ photo

    You are commenting using your Google+ account. Log Out /  Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out /  Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out /  Change )


    Connecting to %s