HIIT Vs LISS Vs Plyometric Training

The weather is getting nicer and this means more and more of you are going to increase the amounts of cardiovascular exercise you perform within training sessions. Which form of CV are you going to perform however is the question you need to ask yourself? Will you choose HIIT, LISS or try out multiple plyometric moves which will test your body in an attempt to lose fat? The choice is ultimately yours however here are the slight differences between each type of exercise and how you might want to include all three for optimal results.


High Intensity Interval Training or HIIT for short is exactly what it says it is, high intervals! This type of training is great for burning fat and generally increasing fitness levels as it is very popular amongst other professional athletes in the world. The training can be performed by anyone and at your pace which is great. Of course, the more advanced you are the harder you can push yourself which will work the body even harder.

How it works: 

Quite simply this type of training relies heavily on changing of speeds throughout a set distance. So over the course of 10 minutes being on the treadmill you will have walked, jogged and sprinted at different speeds throughout the time, these are called intervals. The reason why it is called high intensity is because you don't rest and you keep working your body to it's maximum. You can perform this outside or in the gym on a bike, rower, treadmill etc.


Seriously increase metabolic rate which will help shed body fat for hours after intense exercise. Increase fitness levels. Likely to burn muscle tissue too.


The opposite to HIIT is LISS, low intensity steady state cardio which is very helpful in burning fat. Unlike HIIT, it won't really increase fitness levels due to the intensity you are working at, this tends to be very low in comparison. The reason for this is because LISS really helps shred body fat and the final, stubborn stages of fat which won't shift. This style also helps prevent too much muscle loss because it is very low impact and doesn't cause a big strain on your muscles within the body. The is great to do fasted when energy levels could be lower than normal.

How it Works: 

The bike or the treadmill are best for performing LISS training and you want to try and stay within 60% of your maximum heart rate. By doing this you will stay within your fat burning zone and reduce the risk of breaking down muscle tissue.


Burn fat with what you do in that session. Could slightly increase fitness levels. Unlikely to burn muscle tissue during the session because of the low intensity.

Plyometric Training

Plyometric training is explosive training similar to HIIT which means you are working at a high intensity. It will mean a lot of impact on your joints because the nature of this exercise is to jump and land. So this could be anything from squat jumps, box jumps, skipping etc! Burst of this style of training will improve muscular power and help strip the body of unwanted body fat.

How It Works: 

Take different resistance based exercises and turn them into an explosive exercise which is going to work your body twice as hard. Normal press ups turn into clap press ups. Squats turn into jump squats and so on. The more weight, the greater the intensity!


Increased muscle mass on ares you work in the body. Improved fitness levels. Increase of power. Increase of shedding body fat!


My advice would be choose the right method which you feel most comfortable with and the one which is going to work with your main goal. Each of these three methods has great benefits when performed properly and done consistently. Now you know a little bit more about the difference between HIIT, LISS and plyometric training you can use these training ideas in your next session :)




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About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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