Cardio has always been a hot topic when it comes to weight loss. LISS and HIIT seem to be trending words on Instagram, leaving many confused as to which type of cardio they should perform. While some may argue that one method is superior to the other, I personally choose to incorporate both types of cardio into my fitness routine. If you’re uncertain of which cardio is best suited for you, I’ve done a brief round up of what each type of cardio means, and what exercises you can do to perform them. No treadmill? No gym membership? No problem, I’ve included options that DO NOT require any type of machines or equipment.



LISS stands for Low-Intensity Steady State, or Low-Intensity Sustained State. This includes any cardiovascular or aerobic activity that is performed at a steady, low intensity pace for a prolonged amount of time. 

Examples of LISS: Walking, cycling. 

Typical Duration: 30 – 60 minutes. 

What can you do for LISS? Here are 2 options: 


Machine required: Treadmill

Duration: 35 – 45 minutes

Incline: 12 – 15%

Speed: 3 – 3.5 MPH

Instructions: Walk on the treadmill for 35 – 45 minutes. Try to avoid leaning on the treadmill, or using the hand rails. The goal is to remain at the same pace throughout the entire duration of the workout, so try not to take any rest periods. (Obviously if you need to stop, do so.)


NO machine or equipment required.

Duration: 35 – 45 minutes

Instructions: Walk outside at a moderate to brisk pace for 35 – 45 minutes. Really, it’s that simple? Yes, it’s that simple. Before I got a treadmill, I did ALL of my cardio outside. Walk around your neighbourhood, or walk around a track if you have access to one. Although a treadmill is a nice tool to have, it is not a necessity, and certainly not a requirement for fat loss. Cardio is Hardio


HIIT stands for High-Intensity Interval Training. This type of training involves alternating between short bursts of intense exercise, and short periods of rest.

Examples of HIIT: Interval sprints on a treadmill, stationary bike, or rowing machine.

Typical Duration: 10 – 15 minutes. 

What can you do for HIIT? Here are two options:


Machine required: Treadmill.

Duration: 10 – 15 minutes. 

Time Intervals: 30 seconds of sprinting, 30 seconds of rest. These intervals can be adjusted to your fitness level. Ex: Some people may opt for 45 seconds of work, and 15 – 30 seconds of rest.

Incline: 0 – 3%

Speed: Typically 6 MPH and above. Always experiment before choosing a speed that you feel comfortable with. The speed should be challenging + intense. Practise at a running pace before increasing to a full out sprinting pace. I typically sprint at a pace of 6.5 – 7 MPH, some use a faster pace, some a lower, do what works for YOU.

Instructions: Sprint for 30 seconds. Then, carefully jump your feet onto the sides of the treadmill. Rest for 30 seconds. Jump back onto the treadmill. Sprint for 30 seconds. Repeat for 10 – 15 minutes.

***NOTE: It is important to practise jumping onto the sides of the treadmill, as it can take some getting used to. Practise this at a slower pace. Hold onto the hand rails and stabilize your body as you jump your feet onto the sides of the treadmill. Do the same to jump back on. If you DO NOT YET feel comfortable jumping on and off the sides of the treadmill, you can simply adjust the speed manually.


NO machine or equipment required.

Duration: 10 – 15 minutes

Time Intervals: 30 seconds of work, 30 seconds of rest. Again, these can be adjusted based on your fitness level.

Instructions: Because this HIIT workout does not require equipment, you will be using your bodyweight only and performing a series of Plyometric (Jumping) exercises. Perform one exercise for 30 seconds straight. Rest for 30 seconds. Perform another exercise for 30 seconds straight. Rest for 30 seconds. Repeat for 10 – 15 minutes.

Mix and match any of these exercises that you want. You do not need to incorporate all of the exercises that I listed, but try not to repeat the same one or two exercises over and over again. There are many more exercises to choose from, if you’re stuck on ideas a quick Pinterest or Google search will provide you with countless HIIT exercises.

Jump SquatsJump LungesBurpeesBox JumpsStar JumpsSump Squat JumpsSkippingX Hops X JumpsJumping JacksStep Ups (On Bench or Stool)In + Out Squats Tuck JumpsSnap JumpsMountain Climbers




Let’s face it, cardio kinda sucks a lot of the time. But, if you can find something you actually enjoy doing, it will make it a lot easier. So, experiment with different things (running vs. cycling vs. plyometrics) until you find something that you kinda, sorta, maybe don’t hate doing. 

– SK

2 thoughts on “LISS vs. HIIT”

  1. I am so thankful for your blog it’s helping me so much. I love it. Very detailed straight to the point easy to read , understand and follow so happy I found you on insta x

    Liked by 1 person

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