Table of Contents:
HIIT OR LISS: Which Is Better For FAT LOSS? (What The Science Says)
Video taken from the channel: Jeff Nippard
HIIT Cardio VS. Steady State Cardio
Video taken from the channel: Paul Revelia
High Intensity Interval Training (HIIT) vs. Steady-State Is High Interval Cardio Better?
Video taken from the channel: PictureFit
HIIT or Steady State CARDIO? Best Cardio For Fat Loss.
Video taken from the channel: Shredded Sports Science
High Intensity (HIIT) Vs Steady State | Which Cardio is Better?
Video taken from the channel: Buff Dudes
BURN FAT: HIIT or Steady State Cardio?
Video taken from the channel: Shredded Sports Science
HIIT VS Steady State: Which Cardio is Best? | Hypertrophy Coach Joe Bennett
Video taken from the channel: Bodybuilding.com
Once upon a time, steady-state training was the norm. You’d head outside or hit the treadmill for a walk or run, and stay at about the same moderate intensity throughout the workout. In recent years, that has changed. High-intensity interval training (HIIT) is now popular.
Enhances ability to use fat as an efficient fuel source, which reserves muscle glycogen to be used for higher-intensity exercise. Steady-state training to improve aerobic efficiency generates less metabolic waste and cellular damage than HIIT workouts.How HIIT differs from steady-state cardio The biggest distinction between steady-state cardio and HIIT is the intensity and duration. In HIIT cardio, you use 80-90% of.The funny thing about HIIT vs steady state cardio is that a lot of the best HIIT cardio utilizes classic steady state cardio exercises.
For example, running on the treadmill. Instead of running or jogging at a steady pace, do quick sprints at the most challenging speed.Steady-state cardio is aerobic: It requires oxygen and is fueled mostly by stored fat. HIIT, by contrast, is anaerobic: The work intervals don’t rely exclusively on oxygen, and are fueled mostly by stored carbohydrates. (Counterintuitively, HIIT makes you breathe harder, and burns more fat, than steady-state cardio. More on that in a moment.).
HIIT VS. steady-state cardio – which is better? Both steady-state cardio and HIIT have their rightful place in any training regimen. Of course, knowing when to use each is highly dependent on your fitness goals and current physical ability. When it comes to heavy lifting, having a high heart rate isn’t the best.Steady State will keep pushing up your systems Aerobic capacity.
So it’ll take progressively more work to make you enter the Anaerobic state. 2. When you do enter it, your HIIT training will help you juice that much better. 3. Afterward, once you’re back in the aerobic zone, your cardio training.
One of the most popular claims for HIIT is that it burns “9 times more fat” than conventional (steady state) cardio. This figure was extracted from a study performed by Angelo Tremblay at Laval University in 1994. But what if I told you that HIIT has never been proven to be 9 times more effective than regular cardio.
HIIT vs. Continuous Endurance Exercise: Cardiovascular Adaptations Maximal lactate steady state exercise. The maximal lactate steady state (MLSS) workout is the highest workload an exerciser can maintain over a specified period of time. MLSS exercise work bouts can last between 20 and 50 minutes. Tell the client to work at his/her maximal.
Some people say HIIT is a better form of training than steady-state cardio. But while both styles have advantages and disadvantages, one doesn’t seem to be better overall than the other. In fact.Opt for low impact exercises in between, like steady-state cardio rather than HIIT. When it comes to HIIT vs steady-state cardio for weight loss, some studies do support HIIT as a better fat burner.
If you are looking to boost your weight loss or get over a plateau, consider HIIT over cardio.Unlike steady state, HIIT works both your aerobic and anaerobic system. That means your body is unable to supply enough oxygen to the muscles fast enough and it’s forced to rely on ATP (adenosine triphosphate) and glycogen stores for energy.
This means that HIIT is going to be much more efficient at burning fat as it requires more energy.Steady State will keep pushing up your systems Aerobic capacity. So it’ll take progressively more work to make you enter the Anaerobic state. When you do enter it, your HIIT training will help you juice that much better. Afterwards, once your back in the aerobic zone, your cardio training will help you recover faster.
For some of you, your running speed and distance is an incredible workout. For others, what you might call “high intensity” is to me a walk in the park. So it is all well and good saying “HIIT is better than steady state cardio for fat loss”, but that depends on the intensity and the time exercised for.
Some prefer steady state cardio (which is highly aerobic in nature) while others prefer high-intensity interval training (which requires more of a.
List of related literature:
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| from Beyond Training: Mastering Endurance, Health & Life | |
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| from Smarter Workouts: The Science of Exercise Made Simple | |
| |
| from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body | |
| |
| from Physiology of Sport and Exercise | |
| |
| from Bike Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Cycling (No Experience Necessary!) | |
| |
| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging | |
| |
| from Bodybuilding: The Complete Contest Preparation Handbook | |
| |
| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body | |
| |
| from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging | |
| |
| from Glute Lab: The Art and Science of Strength and Physique Training |
367 comments
buff dudes, what kind of work outs do you recommend doing in a fasted state, also when fasting, are there any idea times to work out in your opinion?
My personnal favorite for burning calories at 1500 cal/90 minutes: 2 minutes of skating only interval, 2 minutes of active recovery with normal stroke, 2 minutes of double polling interval, 2 minutes of active recovery, repeat. At 37 years old my B.F. went down to 8% with no specific diet outside from 1/2 plate of lean meat and 1/2 plate of vegies.
https://www.youtube.com/watch?v=kO78rgCd5xM
Hey, I was just in the process of integrating cardio into my daily routine… I was like, hey I have no formal experience with cardio science, soooooo I`m here, educate me please
I use a punch bag! Fucks me up. 30 second rounds all out 45 second rest.
Forget hiit….I want to know how he grew that awesome beard….
Calories aren’t even the real issue. It’s hormonal. How much more HGH is HIIT making and how bad is the person constantly stimulating insulin by eating every few hours?
I learned so much from this video, thank you! Especially about concentric / excentric and about cortisol production in relation to stress.
I love HIIT, mostly doing it on the treadmill or even better, with battle ropes / burpees / mountain climbers.
Rant Rant Rant…no real thinking, all emotion with pre-defined conclusions. Why? When you said HITT is more stressful you ignore the amount of time LIIT takes…
Anyone else think Jeff used a step ladder to get up and do them pull ups ��������
You sound like a fast speaking Igor Ledochowski. I go into a trance just listening to you!
So, the steady state cardio is better for fat loss Since, it uses fat as its fuel?
Hi everyone. I’m a big fan of Shredded Sports Science, because he applies some real thought to what he says, so I was so happy to find he’d uploaded a video on this subject. I’ve actually just uploaded an extensive video looking at HIIT vs Cardio, where I attempted to really crunch down some numbers.
I wonder what you all might think? Kindest, Chris https://www.youtube.com/watch?v=3xF1Wu3iECI
I think high intensity conditioning improves work capacity and athletic performance.
But for pure fat loss what burns more calories? Let’s say you walk 5 miles and burn 500 calories. Make it daily and it’s 3500 per week.
There’s no way that HIIT 2-3X per week (EPOC included) comes anywhere near that. The key to fat loss is getting more generally active and raising your TDEE.
I think hiit si better foto me because i’m stimulating fast twitch cells that áre better for me grappling
Hi, I would be intersted in your opinion on the sport science content of Greg Doucette on youtube.
Thanks. CHEERS.
Joe explained so beautifully. No doubts now, everything is crystal clear now.
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You know what gets on my tits? The ones who crank up the incline then cling on for dear life rendering the incline void. STOP THAT YOU’RE RUINING IT.
So I have Denise Austin Boot camp DVDs and I also have Billy Blanks Taebo Boot camp dvd…are those considered HIIT workouts?
What are your thoughts on rowing for HIIT? Also, have you read The One Minute Workout by Martin Gibala? Great study on HIIT and includes several workouts.
So is it skip rope and boxing(Using 2 min work and 30 sec rest) is HIIT? and what works best if you don’t want to be a bodybuilder or strength athlete but want to perform better in any given situation or for general health and fitness purposes.
What should my heart rate be for it to be considered high intense? I walk uphill for an hour at 3mph with a heart rate from 160-170.
Greg D. will be proud of this guy because there’s zeeerrro misinformation in his videos
HITT EVERY DAMN DAY!! Except after leg day whenever the soreness kicks in lol
ok ur gonna hate me me but what if u dont want to cardio and just lift weights
But whyyyyyyy you don’t consider rope skipping… I can’t understand ��
It’s nice when you stumble upon a video and it’s telling you to do exactly what you’re already doing.
Is there a preferred sequence for combining the two? For example, if I wanted to do a chest and tri lifting session would it be better to jog before or after?
so I know a lot about workouts. just by using Unflexal guide:)
Steady state cardio works, I dropped 20 pounds in 6 months back in my senior year doing that, I would just walk and then slowly increase the speed till I was able to jog and just do it for hours and hours watching a movie
Often cycling can be done as a commute, and it offers psychological benefits, like seeing and being connected to your community and landscape. Cycling as a commute doesn’t require separate time dedicated to going to a gym, it is functional and it is somewhat explorative. HIIT s usually just running laps or doing repetitive moves like the Russian Ivan Drago in Rocky IV. Cycling is an actual fun activity traversing the world on a vehicle with natural wind in your face, HIIT is you trying to F*& #ing force your body to look hot so you can be more narcissistic and/or get laid more often and with better looking people. HIIT is a new fad for tryhards, Cycling is for life.
I do 2min jump rope 1 min rest, and 4 rounds like this, which is 12min total. I hope this is good too
Sets of ten back squats. I do these every four weeks and it feels like I just did a 200m sprint
Love the British sarcasm and memefied randomness! You’re like a modern day Blackadder with an extra shine.
Hi Paul! I have a question.
I have 4 trainings a week in the gym with weights (2x upper body, 2x legs) and I also do 4 HIIT workouts (running with sprints).
What do you think, what is the maximum number of HIIT workouts per week that does not have a bad effect on my recovery? Thanks for your answer!
I’ve tried both. They both work. Nothing will work unless you control what goes in your mouth.
I’m a 400m runner and I can tell you for a fact even if you’re at Olympic level you cannot sprint for 30 seconds and rest for 10 seconds. In order to do intervals that long at a high intensity you need at least a minute
You guy rock harder than Bon Jovi!!! BTW I played the game they made about you Brandon it’s called God of War, lol ��
I loved your video. I’ve been listening for so long that not only steady cardio is no good for fat loss but that it’ll actually burn your muscles. Watching you made me really happy, I want walk and lose fat, but I also really want to do cardio so I can get some endurance, I want to be able to do normal stuff without feeling like my lungs are going to collapse burning and that my heart it’s trying to leave my body.
Not a model
Not selling any bulshit
Just facts that you need to make a positive difference in the loves of others
Not begging for money
You sir are another youtube public servant who deserves to be compensated with tax dollars
I don’t know why is this still a discussion. I am a rower. At intensities 50-70 of maximum heart rate, ie UT3-UT2 training zones, fat utilisation is up to 70%. It also provides the aerobic based, hence our workouts are 80% of the time around this zone. I can do this for more than an hour and burn more than 1000 calories. If 60% of that is fat, that is 600 calories, hence burned 67 grams of fat DURING the workout. 7 workouts per week that is a pound of fat only by workouts.
Personally, it’s about time for me, I doubt I’d have time for LISS I also find it tedious which gives people a negative experience in relation to exercise. HIIT suits my timeframe.
Every single biggest loser has followed your fat loss principles and while they all did lose fat temporarily they also regained it all again.
Your methods are ineffective. Google “regain lost weight percentage” it’s nearly 100%
These people are all following your advice…
“Better” is always subjective. Whichever one is more sustainable for your lifestyle is the better option!
I do hiit 3 to 5 days a week for an hour at 45 seconds of working out and 15 seconds of rest and it’s had a much better result then my old routine of 10km of running taking about an hour 5 days a week. But that being said I lost the majority of my weight through running and skipping from 90kg to 75kg in 9 months. But through hiit training I gained a lot more all round strength through doing a whole body workout. So all in all through my experience is say every word of this video is right and you should give both a try and see what you like just remember to buy the biggest water bottle there is for hiit training and to breathe.
Great stuff as always i live in the arizona desert,nothing like side stepping rattle snakes to keep the heart rate in range.��
Yes, I too am guilty of jumping through weight loss plan to others as well, I do believe that I need to have tried every fat loss program that was available, but eventually not one of them helped me to shed and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my friend who told me great things about it and so far to date I have successfully dropped 18 lbs within 3 weeks!
Can you do a video about cable machine attachments and what they work out? been trying find an all in one video. Love the videos keep it up!!!!
The problem with HIIT is that people interpret it as a quick and easy way to burn fat. But…most HIIT workouts do not work. Typically a ratio of 95% Low intensity (fat burning) and 5% High intensity (glucose burning) workout will do the job. The thing is, to burn fat, in an acceptable time frame, one’s workout must last, at least 30-40 minutes, i.e. 4 X 10 min of Low intensity activity, followed by 20 secondes of high intensity COMBINED with a proper diet. Let’s not be ignorant into thinking that all it takes are a few quick burst of all-out effort to get a lean body.
30 minutes of HIT is more difficult and taxing than An 8 mile run in my opinion
Cardio advice for people who aren’t seeking fat-loss? We do exist!
I heard that there’s not much of a difference, with HIIT you do burn a little more calories but it’s not significant to make a noticeable difference
I’m a lazy-ass so I can’t stand HIIT, it is way uncomfortable, I prefer walking or running at a predefined heart rate (depends on my goal).
With my cerberal pausly it’s hard for me to go a slow steady pace on the treadmill. I always walk faster.
I never understood why a slower pace burns fat, but if you go faster it’s not???? My heart rate is between 160 to 170.
I always walk fast (that’s my equivalent to running with my CP) on an incline of 14 at 2.2 mph. Goal is to get to 4.0 mph
If they don’t want to lose their gains just run at incline. Running at incline builts muscle.
I do both. A steady jog clears the head whereas a good HIIT clears my insides.. haha
I’ve always thought that yes lower intensity cardio may burn more fat percentage-wise but that doesn’t mean you’re burning more fat in amount when compared to high intensity cardio. What I mean by this is that lower intensity may burn 70% fat/30% carbohydrates per calorie burned while higher intensity may burn 30% fat/70% carbohydrate per calorie, but the higher intensity will still burn more fat because you are burning more calories doing higher intensity. For example, in a lower intensity session you may burn 200 calories which would translate to 140 of those calories being from fat while during a higher intensity you may burn an upwards of 600 calories which would make 180 of those calories being from fat.
Lifting weights increases your resting metabolic rate and I stress my CNS enough lifting is why I do LISS…not for weight loss just for cardio/heart health
i always do fasted cardio early in the morning 7 days a week and i lost lots of fat. and its weird because cardio makes my calf and legs big. i think the “cardio can lose muscle” is a myth. maybe if you overdoin it, but for me 4 km everyday is very effective.
Thanks for sharing this information. Also thank you for not saying “Hey what’s up guys “.
How important is it in your opinion to do different forms of cardio exercises like the treadmill, bike, stairmaster, etc…vs just one form.
I once tried the HIIT and I lose weight real fast, but then my right ankle getting hurt. Now I rely on LISS in my every day basis and I actually like it too, even though I need to workout longer.
4:20 Video uploaded on a 4-20 Date.
illuminati wants to know your location.
I do walking on a treadmill. Usually I like to go home after weights, watch an episode of a series on Netflix and rest a bit.
I decided to take my phone onto the treadmill and watch my show WHILE walking.
I know, it’s basically nothing (200-300 calories for 42 minutes), but I have gone from incline 1 to incline 8.5 and speed 2 to speed 3 in the last few months. That’s not bad for just adding it to the end while I watch Netflix, that I was planning to watch anyway! I am getting fitter with not much effort haha
Max interval training that’s where you are using 90-100% for 10 sec
I prefer steady state cardio the longer i workout the more i feel like i have done something. But with HIIT if im out the gym after 20-40 minutes of being there i don’t feel like ive done anything lol just a mind thing i guess.
Discovered your videos 2 weeks ago and have been binge watching them ever since! My recommended videos are a mess. Have you done one on the science behind intermittent fasting in relation to fat loss? If you have, please don’t call me blind. That’d be like the slightly nasal, very shiny pot calling the kettle black.
You’ve left out MISS, what about steady state running for 30 mins like a quick pace 5km?
Great video. To compliment 3 resistance sessions per week, would 1 HIIT and 1 Steady State Cardio be acceptable? Or are there issues with combining protocols?
I workout for 10 minutes, then rest 23 hours and 50 minutes. hardcore anaerobic right there. but in all seriousness whichever you enjoy more will be the more effective one.
It’s still shock me just how lots of people do not know about Custokebon Secrets (search on google) although a lot of people lost lots of weight using it. Thanks to my personal mate who told me about it. I have lost lots of fat.
Hi Jeff, your information is very helpful since it’s backed by science. I m little confused about LISS. As I’m between 12 to 14% percent fat window. ( that’s what I think) I’m 165 pounds and just working on my last fat layer reduction. Now how many session should I perform weekly as I’m also at caloric deficit and on carb cycle. I feel lethargic often as I’m leaning up.
A bikini competitor once told me her coach never has her run on/off the treadmill for cardio because running burns muscle. I’m a runner, so found this shocking and dumb. Would like to know your thoughts.
I have been using hiit. Its rope skipping exercise with 30 seconds +10 seconds rest for 10 minutes. I lost 3 kgs in a week. I’m 22 year old from 69 to 67 kgs in a week.
I’m so happy he mentioned diet, because that is the real key. HIIT or LISS, if you’re woofing down crap food then it won’t matter what you do.
Hey James, what happens if I use swimming to do a HIIT session. I can probably eliminate impact on joints so I can do it more often. Am I barking up the wrong tree here?
i seem to get shin splints when i try and do any sort of hiit training when i do it on a weekly basis. any idea how i can reduce this from happening. i used to do on concrete floor but have since moved to football fields but stil have the same issue
Since there was no data when I was younger, I’ve stayed fit and shredded by daily running distance fasted. Who knew:-)
I have a question. DO HIIT CARDIO burned fat and also burn your muscle or affect to your muscle? Because where i came from there are a lot of debate about this problem and it makes me very confuse ; hope you see my comment. <3. Love your videos <3
Thank you for this, some essential knowledge for me. Also now I need to check out your video on afterburn. I have a feeling it’s gonna bum me out.
i just noticed that i can see the side of your head through your glasses. how blind are you?
This is really clear and helpful for me as a fitness beginner, thank you so much
walking vs. sprinting, eh?
is there something I can do that is inbetween that is good for cardio?
Does it matter, 5 days of 30 mins LSS is done per day or cam you spread out the total mins in different amounts effect the desire goal of fat loss? For example, total of 150 mins a week spread out, 20 mins, 40 mins, 30 mins, 40 mins, and 20 mins per session? Or better, 5 sessions of 30 mins?
Paul,
Would you suggest doing both in one session for maximum fat loss?
For example, should I do liss for 30-45 mins then finish off with hiit to get the extra calories burning after the workout is complete?
Great vids by the way, have learned alot from this channel.
Unless you are in the Army in which case you do it for an hour and a half
its like 10% of calories that are burn after (epoc). so if u burn 300kcal on HIIT you will burn 30 more later. its nothing. i wouldn’t even think about it unless u do a lot of HIIT which i would’t recommend anyway.
Biggest takeaway from this video: James learned how to say “adherence.” Keep up the great content!
let me tell you guys, steady state is better for fat loss. i once talked with a sports student. she said that for losing fat you need to run, walk, swim, etc for at least 30 mins. the longer the better. you dont have to be fast, like the walking in this video for example is fine. and if you wanna gain muscle then you need some higher intensity. for that youcan train for a shorter amount
Ok Andre, but how about adrenaline? Which is known to kivk in in an all out intense workout? And the effect that has on metabolising fat
Awesome, informative, funny, and fun to watch your videos. Keep posting videos buff brahs.
My advice is to do both. However, they both apply to different overall goals. If you want to train as hard as possible for longer duration, you need to do sprint work. Conditioning and work capacity is important. But for fat loss, steady state will always be superior. You’re going to burn more overall cals w/something you can do on a daily basis.
80 calories is 80 calories. The Gut says: Give. Me. Every. Drop.
Please do a video for people with knee issues and can’t do hiit
Which one will NOT interfere with recovery state in your off day?
I am all for HIIT cardio but although there are some similarities in Crossfit, the similarities ends there as I very much dislike the bad form & often reckless manner in performing the exercise movements. Calisthenics to me are a proper way of strength training, the purpose of proper form is to avoid injuries not forcing yourself to do as much in as little time with total disregards.
I’ve always wondered, why isn’t HIIT the preferred form of cardio for competitive bodybuilders considering that it burns fat for days after the workout? It would seem logical that this would be the best way to go…
I hate LISS because it’s so boring so HIIT is my go to, I actually enjoy sprinting.
I’ll do HIIT if i get chased by someone holding a machete.
Otherwise it’s LISS for me. Always.
wow, found the answer I’ve been looking for years. I’m subscribing.
I do a 30 min HIIT workout and then go on the treadmill and go about 2 miles, run/walk. Is that too much? Do this twice a week. Sundays are usually my rest days or I just walk 1 to 2 miles to keep the blood flowing.
i agree with you, but i am not sure if this is good for your heart
More of the calories burnt comes from fats in aerobic activities than in anaerobic activities. Does this give an edge to LISS?
Started daily 15 minute HIIT sessions coupled with juice fasting about 25 days ago. According to the BMI chart thing, at 5’10” tall, I’m supposed to be anywhere from 135-178-ish? i forget the actual numbers. According to the BMI chart, my starting weight at 244 lbs placed me the obese category. After 25 days of juicing and 15 min. of daily HIIT sessions, I’m down to 207 lbs. Planning to go for another 27 days to get down to 180. According to your analysis, I would have to agree that being in the overweight category or obese category, doing HIIT training with a diet will bear results. But one thing’s for sure, I think I’ve dropped some poundage, thanks to HIIT. I prefer HIIT because of the time efficiency. I haven’t done much LISS, so I can’t comment on LISS.
Fat loss starts in the kitchen for sure. Diet with low sugar more protein, walking, pilates on a reformer was my jam to success
Can someone here finally clear out for me if jumping rope is HIIT or not?
I just love the way you speak so clear calm and precise. You are my Jordan Peterson of YT Bodyscience ��
It’s as if some of you didn’t listen to the content of this video at all. So many “absolutes” commented with zero regard to variables. Science is slapping it’s own forehead after reading each of your dogmatic remarks.
Great video, by the way.
Thanks for this dude. I really needed someone to cut through the shite on this.
Another Buff Dude from MD �� H.I.I.T. Return of The Dragon Cardio ��.
I �� Your ��. Keep up The Gr8 Work ��.
Doing hiit training resembles all or most of the adaptation that you get from resistance training. I don’t think resistance training will improve my vo2max.
Quick note on Oxygen: we don’t need it per se… but we use it exclusively to get rid of waste Carbon. This can be verified by sprints; you don’t start breathing hard until 10-20 seconds after the onset. Your muscles consume the glycogen stored in them, and the by-products are heat, water, and Carbon… just like an automobile
We need the Oxygen to go down to the cellular level and latch on to Carbons to get them out. We don’t need the Oxygen beyond that. Dying from lack of Oxygen is really dying from excessive waste Carbon at the cellular level.
Can’t push that equation to the right unless you remove reactants… but external Oxygen is not necessary for that equation, just the removal of waste.
I play cricket everyday for about 1 and a half hours and when you are playing properly, it can really be exaughsting, a great source of HIIT!!
Thank you again for sharing your knowledge and creating such amazing content ❣❤
Getting linked by James Linker must be a thing on a youtube fitness bucket list.
If you’re gonna complain it’s too hard then you just a bitch
Ah good old fitness channels. The struggle is real when you hit the ‘oh shit we gotta repeat our content 4x’ wall. Love this channel and everything but all channels hit this wall. NOT hating and NOT saying its a bad vi though. Quite the contrary. (I wouldn’t be here if I didn’t like it so get off me)
My school uses H.I.I.T a lot. We do this around our football field. We jog the length, walk the short width and sprint diagonally (just imagine doing this on a rectangle it’s hard to explain, okay) and do this continuously
So let me get this straight, if I’m doing 20 hour intermittent fasts during the week I really should not be doing high intensity cardio because it will be counterproductive.?? In other words, I should be doing very low-intensity cardio because I’m already fasting??
You mentioned H.i.i.T. combined with fasting being “counter productive”.
Could you be so kind as to explain why? As I would assume (and have seen mentioned on other channels) that (intermittent) fasting and H.i.i.T. is a great combo for rapid fat loss (which is my current goal).
In military training we do both. In my personal training I’ve always done both as well. I think combination is better than just one or the other for both physique and building up endurance
Treadmill HIIT for about 10-20 minutes a day preserves muscles when doing gains �� I do this everyday with my weight training and works well for me!
I just need a meal plan for weight loss that doesn’t involve a lot of meat. I’ve ate so much chicken in my lifetime that I can no longer tolerate it. So far i’ve been waking up eating 1 pack of oatmeal with 1 german dark wheat toast with almond butter and butter. And then I will have a kale salad with just kale, cheese, croutons and balsamic dressing. and My dinner is never good for me. I like spaghetti with just the sauce and parm cheese with feista cheese in it. That’s like my daily wants and I don’t think I can lose weight on it. Let me refresh, i have no lost weight on it. I walk 40 minutes (2 miles) briskly almost every day and then I will work out afterwards. But, i have a desk job too now and that just kills me.
wrong, you are still burning calories through tdee…just not on cardio equipment
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I just started Stronglifts primarily for the ease and simplicity due to a historical paralysis by analysis when pursuing anything. It’s been very helpful to compliment/modify that with information found via scientifically engaged fitness YouTube. You’ve been essential in supplementing my knowledge and helping me know where best to go when I need to know something.
We can always rely on the buff dudes to give us a lesson we’ve heard before but in such an entertaining way that it makes you watch and listen more. Cheers Dudes… stay Buff
Simple, brief and well broken down.
Well done dudes!
And shout out to the recording methods of Brandon sprinting down the beach.. reckon someone had to run along, backwards, with him:D \m/
Can you do a mix of both? Ex: 3 days of HIIT and 2 days of steady state?
YO BUFF DUUUUUUDES! I just wanted to ask, why HIIT would be counter intuitive while on a fasted state? Wont that burn more stored fat faster?
I lost most of my fat by walking daily while fasting lost most of my fat
The main point is you cant do hiit until you gradually achieve a certain fitness level. For majority of people hiit is extremely dangerous chances of getting injuries is far more. Steady cardio with moderate weight training is best combination.
Is skipping in slower pace considered as steady state cardio?
Awesome dude!! Glad Omar gave you the spotlight dude. You deserve it.
is it me or the microphone keeps getting bigger?
for football, cardio and resistance training, go together hand by hand.
the stamina increases and when the game is in the 70-90 minutes i can make those runs..
i think better results when i do weight training first and then go running.
but that one takes more time. i have to go to work, school and other errands… time is a big factor there
HIIT gives much more bang for buck (having tested them on a range of different diets, carbs/keto, fed/fasted, high TDEE/low TDEE, higher and lower BMR from beginning and deep into a regime. However, HIIT can’t burn fat because press anaerobic, and LISS which can burn fat from being aerobic, is doesn’t burn much calories. From experience, do HIIT you deplete glycogen, walk during rest internals to burn some fat and keep fatty acids from shuttling back to stores, do LISS at the end to rid all the remaining free’d fatty acids
Whatever cardio a person does, he needs to push himself hard.
I used to do HIIT. It feels like someone beats the hell out of you for 15 minutes and now you’re free to go about your day. I’d rather use an elliptical for an hour every day and watch a movie covered in sweat thanks.
2min Boxing-bag, 1min rest. and 4rounds like this,. then 2min jump rope and 1min rest. and 4times like this. also an good one. and after Rowing machine 3 rounds of 5min, with 2 min rest in between.
I have a question??
Can I build my body muscle up without take any weights.
I mean found push up pull up and other things like Catholics dooo
There’s something called Fat Oxidation Rate, which is very unique to one’s physical state, body composition and metabolic rate, I think it’s pretty much individualized.
Can you do a video on how to add cardio without losing muscle mass? I know it’s not necessary to stay lean, but I also miss running.
cant i like combine fasted in the morning like Jogging after waking up and steady “walking” on the treadmill after workout? Because you seem pretty set on the “One of the two” and i dont really know why^^
I do hiit on the bike and my legs are huge. No amount of squats etc ever did this. Definitely anaerobic
Does interval training enlarge the heart’s internal chamber (eccentric ventricular hypertrophy) so it can pump more blood per beat?
Or does HIIT cause the heart muscle to thicken (concentric hypertrophy)?
The information online is highly mixed.
Can I also choose such combination as: 20″ HIIT and 20″ rest?
People seem to be clueless about HIIT to this day. I used to jog between 7-10 km 4 days a week and my knees and feet were killing me not to mention making me stiff add to that my gym sessions. Long story short I started doing HIIT training instead twice a week with one kickboxing session in between, since I’ve always been a fast sprinter that made more sense to me and now I don’t have troubles with my knees anymore no joint pain anymore. HIIT for me is what jogging never was and it does wonders physique wise which jogging never did.
I do hiit at football practice I feel horrible while doing it but great afterwards and i usually do all my lifting and things like that before i hiit. It works better for me
TRY GOING THE WHOLE DAY WITHOUT SITTING DOWN. FROM GETTING OUT OF BED TO GETTING INTO BED. IF YOU WATCH TV IN THE EVENING…STAND..NO SITTING AT ANYTIME…….. THE BEST WAY TO LOSE FAT IS TO GET THE BODY INTO A FAT ADAPTED STATE. A KETOGENIC STATE.
if it wasn’t for my cardio HIT workouts I dont think I’d be able to smoke weed without having the emphysema.
I performed sprint HIITs while fasted first thing in the morning, I lost color in my vision right after lmao.
Wow, you look so different, you had so much more hair back in the day
I gained weight with HITT. Diet remained the same, but had to move to HITT due to COVID. I was previously running and stairs but I don’t understand why the weight gain (yes tummy). Help!!
So you’re basically saying you can start a fire.. with your thoughts…?
I train 3 times per week so how and when I should Liis in my sesion
So true! Just did HIIT cardio. I’m about to take a nap now ��
Can you please do a video on metobollic training?
Does the routines always have to a total body workout? Can you only use compound excercises? Can the excercises be for reps rather than time? Must you always include cardio such as plyometrics in the routine? Ive tried looking for a definition and example and am confused to its definition. Is it the same as circuit training
I like HIIT for jumping rope. But I also like longer runs, so I do just as much LISS. Incorporating both prevents me from getting bored
Brilliant video!:D Always something new to learn.
Is there any advice for mixing in HIIT with a Push/Pull/Legs split? Atm I train each twice a week and use Sundays for HIIT.
I want to maximise my output but improve full-body functionality and save my legs some energy for the next day (Leg day). How can I get this intensity in a full-body workout?
Thank you for calling out the variances in studies that they just overlook
What would you recommend for women doing full body compound lifts only on MWF?
Hi James. I’m a professional musician and former professional broadcaster. I really love your channel! Can you please tell me what kind of microphone you were using in this video? It sounds great. I’m considering putting some of my fitness journey on my YouTube channel. I’ve lost 50 lb in 6 months and you have been a great inspiration to me! Thank you.
I’m in Tampa and looking for a coach! How do I contact you for more info?
I noticed more hypertrophy/strength gains when I switched from LISS to HIIT. I never go more than 15 min twice a week but I go all out with barbell complex’s. Its been great.
I would love to see a video on the various effects that martial arts has on the body.
Bro… some guys says that, if we do HIIT after weights, muscle gain may affects. Is it true…¿ bro I wish to get a video on it. Can you? Thanks… one od your fan from india
Still can’t tell what the “magic picture” is supposed to be lol. Looks like a Mandelbrot set to me shrug
HIIT is NO JOKE. I Injured myself a couple years ago because I went way too hard for a month while cutting and doing daily HIIT. Muscles weren’t recovering properly so I strained my trap which led to a series of other injuries that led to 4 months out of the gym. Don’t fucking mess with HIIT on a cut.
I say look at the basic math. Let’s say you burn 500 cals walking 5 miles. Turn it into a daily and that’s 3500 per week.
Doing HIIT 2-3X per week (EPOC included) doesn’t come close to that. That’s why increasing your TDEE with more general activity is great for fat loss.
High intensity conditioning is still useful for improving work capacity and performance. So do it with that in mind. But not as a fat loss tool.
So I my distance Coach makes us do Hiit for every recovery run. So if we had a workout on Monday and Tuesday would be recovery we would do hiit before we would run like 4 miles. My question is if hiit is good for recovery? Please reply
For some weird reason, I always thought cardio training was for my heart and lungs. All these years I’ve wasted doing it to increase stamina,
I started HIIT a month ago. I started with average HR at 95%, that is do high intensity till 100% and then low intensity to 90%. I was doing it for 45 minute daily and got drained. From last week I started keeping average HR to 85% and I found this as more practical and I could do it for 1 hour daily.
The reason I am doing it for one hour is because of calories. I have a calorie budget of 1700 daily without exercise. I found it difficult to maintain without workout.
By the way I use cross trainer for HIIT.
10 rounds of hiit for an average beginner is not realistic at all
Hiit on push day is amazing and gives enough time for recovery if supplemented with whey, creatine and caffine youll be fine.
Love when he is flexing and the stroller is going sideways. Dont have a park or open area? Then you need to move.
Honestly for me it was the #1 in your list that did it for me. I could work out as much and as hard as I wanted to and not lose weight.. As soon as I went to 1300 calories per day and worked out 5 days a week for 20-30 minutes I started shedding weight. I went from 196-167 at a rate of about 2ish lb per week. Up until then I was eyeballing my nutrition and going by how I felt and that didn’t work at all.
What if you do hiit once a week on a light workout day, and liss twice a week on more intense workout days? Seems like it would work.
Which one can increase your VO2 max? Does it make a difference? Because there are studies that have shown Oly weight lifters have high aerobic capacity even though they hardly do cardio. So is explosive resistance movements better for VO2 max?
Makes so much sense:) Some sane advice… Thanks. Subscribed.:)
I was running on the treadmill while watching this video and I almost tripped with the “i need air i need air, oh this sucks” �� it cracked me up
As much as I loveeee seeing the calories I burn doing steady state cardio, the after effects of Hitt (jump rope) has been un matched.
Been watching tons of your videos lately, really cool seeing you’ve been doing this for 4 years
James, we have different types of FAT stored in our system. Which type of workout (Weight training or HIIT or Low intensity cardio) goes after “VAT”?
Secondly, if you’re on low carbs diet with low blood sugar and perform HIIT, doesn’t the liver convert Fat into glucose than Ketons to provide Glucose in anaerobic state and therefor spike your insulin (due to raise of blood glucose) and kick you out of kitosis?
I think it is essential to note that fat burning ONLY takes place when insulin is at base line. HIIT raises your insulin due to stress hormone produced and during HIIT you’re back into sugar burning.
I did an experiment. While fasting for 24 hours (been doing OMAD for a while) so my blood sugar was steady low. I tested my blood sugar and was 101. I then did HIIT workout and after workout I tested my blood sugar and was 230. I knew my insulin had gone up because I began to feel hungry and hypoglycemic. The problem with HIIT is that, you are in and out of ketosis and not long enough in ketosis to take advantage of Authophagy.
HIIT is great while you are eating 3 meals with enough stored carbs to back it up, otherwise you will fall into high/low blood sugar viscous cycle
LISS cardio is superior IMO. On basic math alone, you’ll burn more overall cals with something you can do daily/longer than 20 min 2-3x p/wk.
Also, it’s low impact on the body. So your lifting workouts and recovery won’t be effected. Trying to lift and do high intensity cardio consistently can wreak havoc on your central nervous system. Then you overtrain and have to be in an extended calorie surplus to recover.
Not for me. I used to do both weights and steady state cardio. Joint pains all over. Constant anxiety and depression.
Overtraining like no tomorrow for the longest time.
hiit or steady state? the answer is…go out and move, either walk/fast walk or run…they’re both good
EEEEY that’s how I already do steady state 5.5 km/h with a 8.5 % incline 4 days a week! My fat ass (hopefully not fat for much longer) feels smart!
It must suck ass to be a midget. I can’t take him seriously lol
Definitely a strong supporter of a combination of training styles I do running, yoga, HIIT, swimming, strength training, horse riding. I can’t say I have a specific favorite. Each has its pros and cons and that’s what I tell people who ask me.
Actually I lied. The horse riding is my favorite.
I have killer abs but by the evening I get a bloated pregnant belly above them…BUFF DUDES plese HELP!
Know a super simple way to make steady state cardio not low intensity? Make it a continual goal to go faster than last time
This video is definitely amazing! It helps me remember of times when my spouse used Custokebon Secrets to lose 19 lbs and enjoy being healthy again! Most people want to lose fat, however we also need to remain healthy and balanced, and that’s exactly what Custokebon Secrets given.
Never a more accurate description of Cardio activity was spoken
Wait so your telling me, that all the sprints I’ve Ben doing on the treadmill doesn’t burn the most fat?
Agreed, what works for YOU may not work for others…period. You need to find what works for YOU
When it comes to eating healthy, you have to never fall victim to modern day fad diets. Extreme diet plans are a risk for your health, especially ones that seriously restrict your every day nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. It is best to look up Custokebon Secrets on google as it is not just another fad diet where you starve yourself.
Great advice. i hate it when people say walking is no good for fat lose the fact is walking burns 100% more calories than sitting on your backside watching tv.a lot of people cant do HIIT and are more likely to sustain injury
HIIT is probably more efficient assuming you’re doing minimal resistance training. If you’re lifting 6 days week HIIT might not be good for you since it’s going to hinder your performance lifting heavy. Another thing to keep in mind is that you can do steady-state much longer than HIIT. Personally, I think they’re both good in their own way, which is better really depends on the individual, if your gym is open 24/7 and you work a part-time job then do steady-state if you work a full-time job and have a family do HIIT.
What do you think about steady state cardio effect on cortisol and cortisol effect on fat burning/gaining?
This video was so funny and it shows that bodyweight exercises can be done almost in every situation you are in and that you dont need necesery to have a gym membershil to get in shape and work the muscles. Stay buff!
Last year I’ve been to the Caribbean for one month. I covered a great lot of my nutrition with sweet fruits and I ate a lot of sugar and definitely not what is considered enough protein. Besides a lot of walking and lifting too many bottles of rum to my mouth I wasn’t doing any sports. Yet I lost maybe 3 kilos of bodyweight and when I came back people commented on my muscular look. The point I want to make. Don’t underestimate the weather and climate. It apparently has a big influence on your metabolism. But when I think again, I was dancing a lot piss drunk like a pirate. maybe that’s the explaination:)
LOL. HIIT for 80 minutes is not HIIT!!! If you do REAL HIIT there is no way you could last longer than 20 min. Otherwise, you did not go all out which makes it not HIIT.
Docs says steady shape, cause only prolong workouts works as intended
Steady state cardio for long periods of time is best. I have done both and i cut better with it.
Very nice video and great job explaining how things work with the body ��✌️����
I am doing it now, and I do it every day and I am losing around 400g a day, I am not overweight I only have couple of extra KGs to burn and I also diet and stuff so the 400g doesn’t come from HIIT only
Totally makes sense, everything you’ve said! Awesome channel. Keep up the good work!
Honestly, if I would ever create a youtube channel, it would be to teach people how to read scientific studies! I’m an economist myself and frankly, it’s been said that one of the causes of the 2007 financial crisis was due to the fact that smart people developed models, which were misused by uneducated practitioners. Misevaluating a study can be worse than never reading it. I hope a lot of fitness youtubers out there watch this video and properly inform their followers. Great stuff man.
I do it and I do get the knee pain but then i recover the next day
I prefer long endurance to HIIT… for the simple reason that its safer. I enjoy it and I enjoy being out and about or at the gym.. but then again.. I have time in the mornings.. Great video:)
When you have 50+ pounds you need to carry cardio can destroy your joints and your effort
Steady state cardio blows. Sprinting is more real-life practical.
Prehaps using both methods over the week would be best? Or for those with multiple daily cardio sessions do the hiit fasted. Then later on in the day steady state cardio?
I do jogging 1hour and 15 mins HIIT per day. I lost 20 lbs in 30 days. Is it ok? My calorie intake is 1100 per day. Is that ok? Need some proffesional advice.
People ignore the most important thing about long cardio sessions: you don’t eat during the time. And you sweat a lot. So you need to rehydrate, which also makes you eat less.
At least for me.
I was doing hiit 5 days a week and was experiencing chest pain and anxiety so I backed off to 3 days. Much better
Hey Paul, I love your videos, very informative. I have a question in regards to this topic. I’ve been wanting to introduce HIIT to my routine but not sure how my body will react because of the nature of the diet I follow (Keto). Can I still incorporate HIIT in my workouts or should stay away from it?
First, high intensity training is cardiovascular training. When you extend the workout beyond 20 minutes, you move into the aerobic level of training. There is a difference between aerobics and cardio. Similar to the words regime and regimen, they are often used interchangeably, however, that doesn’t mean they have the same definition. Cardio exercise has relatively shorter time intervals, while aerobics has generally longer time intervals.
Is it ok to mix them together? Example is going for a walk/jog but sprinting maybe five or six times while doing the walk/jog.
If you are serious about fitness you should do all forms of cardio. HIIT and SS for running/cycling/swimming
ok, here is the real insight beside the calorie bullshit
1. i really don’t give a fuck how much calories I burn during exercise
2. however, i care about where the calories, that i burn are coming from body fat or protein, when on keto.
3.the amount of mitochondria in the muscle cells are the factor that determin that.
4. high amount of mitochondria can produce more amount of ATP, less glucose is needed.
5. the glycerol backbone from high fat burning can be used as a building block for gluconeogenesis.
6. because of that, the liver does not need to waste protein for gluconeogenesis.
7. less wasted protein means LESS HUNGER!!!!!
8. HITT or better SIT makes the mitochondria stronger and bigger and build more muscle
9. LISS makes the big mitochondria devide into two smaller mitochondria. this is what we need to be a good fat burner.
10 SIT and LISS are synergistic to each other. one day SIT and grow mitochondria and one day fasted LISS on keto to devide them
11 fasted LISS on keto is much much more effective than eating carbs before. when the muscles are filled with glycogen, then there is no AMPK/PGC-1Alpha pathway triggered which is the essence of the training. so after having carbs you have to train many minutes to deplete you glycogen tank before the exercise starts to have some effect and make sense. so if you eat one banana, you have to do maybe 20 extra minutes to burn the carbs off before the real exercise begins.
12. do LISS and SIT in the right ratio on different days an you will be the motherfucking grandmaster green hulk of fat burning
13. take sodiumbicarbonate before the SIT session to lower acidity from lactate that gives you a few extra seconds to achieve higher levels of AMPK/PGC1Alpha and faster recovery.
14. take carnitine supplement together with whey protein. carnetine only works when shuttled into the cell with high insulin. whey protein isolate spikes insulin high. carnetine is the shuttle for long chained fatty acids into the mitochondria.
15 you’re welcome
my strategy, since i’m a high school student,is that since im going to hvae many days of tasks, i might not have that much time needed for exercise, and i do HIIT for that, tabata style, but only 1 exercise, so basically a 4 minute-type workout. no one’s supposed to do HIIT everyday, so i do it with a day of rest the next day, then the following day, i do HIIT again. Another major challenge with this is controlling the food that i eat, but i make sure that my breakfast is heaviest (it works for me at least and maybe there’s a scientific evidence sht in this maybe (?)), just right at lunch, and on dinner, probably more on protein and veggies than on carbs (my carbs is rice, so i lower my intake on it). for my snacks though, i eat snacks when i get home from school, but not any during the morning, maybe a little dessert on lunch (but if possible, i’d stuff myself on my meal before i’d get my appetite on another snack by that time then).
It works for me. i personally don’t think that since im a student, i won’t be able to do cardio every day that i don’t do HIIT (on the days i don’t do HIIT rather). if i can find time (if only), i’d do steady state cardio, but im gonna be more of a HIIT-type of way. Just sharing haha
HIIT training with weights is perfect. Super sets is considered a form of HIIT. Doing it 7 days stright, all year round. Mind over matter��
Strength trainig > HIIT.. other days LISS and stretching, works great.
This is really the best explanation of the topic I’ve ever heard.
I adore this channel! I am very picky about subscribing and I normally need to see much more than just one or two quality videos in order to do so, but in this case with one I had more than enough. All the complexity of fitness world put into layman’s terms.:) Thank you so much, it helps a lot.
You know your stuff, but try to break the information down to a more palatable level for the ordinary person. Most people will skip your videos because of the technical jargon. Try to make it simple, don’t rush in your explanation and use more visual aid if possible.
Awesome video. I really appreciate your knowledge and delivery. Cheers chap, keep up the excellent work
Idk about the whole recovery thing. I could do hiit every day and be fine. It really depends on where your body is in terms of strength and endurance ig ����♂️
I get more of an alert afterglow from HIIT sprints than grinding out a medium pace jog.
Ok i want to know the difrance effect on heart by two of them
Hiit increases testosterone, low intensity lowers it.
Just something for guys to consider….
What about the claim that your body can adapt really well to long duration, low intensity exercise and significantly decrease the amount of fat and calories you burn?
i can barely run for like a minute. I want to run forever like they do in Dragon Ball Z…
How to gain motivation to exercise again after suffering an injury and undergoing surgery…?
I’ve had a rough time but I really want to get back to where I was 2 years ago…
Hey shredded sport, im looking a video about muscle endurance (dont know if i wrote it right xD) can you make one?
Dude.. do you have casios? Dope as duck. Great value in your channel. Thank you.
10 burpees x 10 squat with jump x 10 push ups x 10 jumping jacks without stop for about 5 times plus 5 minutes of HIIT (1 minute running, 1 minute walking) and you will be fit very fast. Well, after weight training.
How to adjust your cardio levels / level one is steady state cardio / level 2 is interval training with rest periods / level three is interval training with active rest periods / the frequency and duration is determined by the intensity of effort at any given level
I want to do hiit but im too lazy so i always stick to liss:(
the best is this super simple method to shed belly fat is the https://truehealthreport.com/flat-belly-fix-review/
I do hiit exercises twice a week but after weight lifting and I like it a lot better than just sprinting for a long time
This really helped a lot, I was struggling with understanding how I was overtraining until I stumbled on this video. Thanks
In the elliptical machine, if I wanna do hiit, what is the rate of speed I shall go? Like 30mph? Mabe walk at 5mph? Do you know?
Thank you for the great content. I’ve watched almost 20 clips in youtube yet still can’t decide which on should I focus on, hiit or liss. Then I found you and finally could decide.
Cardio has been added to my routine and it actually helps out ✅��
The increase of fat burn between HIIT and LISS is minimum, you just need to find one that you like and stick to it. It does not matter to suffer everyday and force yourself to do HIIT when you maybe would stick to a LISS schedule and be healthier both phisically and mentally. Exercise is exercise and all the rest is trendy pseudo science.
For burning fat my opinion is low intensity for long duration is the best,I did 5 years of cycling,it makes me so lean,but now I switched to calithenics and sprint which makes me stronger and not skinny anymore
I love how you lay out the facts and their application so we can use them in our specific situation. A lot of channels give you specifics, eg specific workour, and don’t explain how you can vary and modify it to suit your needs. And humour is on point:D
i’m trying both cardio and hiit: 1/2 hours of cardio i burn 900 calories but i wasn’t tired after that! i actually want to do more! but sometimes i do hiit but for short minutes like…i think 3 to 5 mins becouse it makes me more tired than cardio, but feels good tho.
I do HIIT 6 times/week with the Freeletics program (4 days bodyweight, two days running).
Without strictly keeping the diet they recommend I lose about 1.5 kg/week. It works, it takes very little time (20-40 minutes each session, warm-up and cool down included) and it makes me feel so much stronger. I went from being able to do about 15 push-ups to 50 (not in a single set, but the breaks are no longer than 30 seconds). And that’s the example of just one exercise.
All I’m saying is that if you feel able to and you don’t have health problems that advise against it, go for HIIT. It will suck the first couple of weeks but then you will recover much much faster. I usually work out first thing in the morning and while it sucked at first, it doesn’t affect my day almost at all anymore and by the time evening comes around I feel completely recovered and I dare even say with more energy than I did at the same hours before I worked out.
I also eat 5-6 times a day.
So that’s why the beep test at school was the absolute worst
Sir, I like to get your expert opinion on H.I.I.T vs. L.I.S.S. cardio, as in my personal experience when I do a sprint at almost 100% all out I quickly feel Lactic Acid build up in my muscles only in just 10-15 seconds. But if running at 80-85% speed this doesn’t happen even many minutes later, is it less oxygen required for the muscles like jogging Lactic Acid will not occur to cause soreness? thus I wasn’t able to sprint for more than only seconds? I often do cardio to failure & could not catch my breath after a set, thx.
I think in natural ahletes liss is prefered because hiit will be taxing on recovery.
I know HIIT burns more calories and I enjoy it but I lift weights 5 times a day, and I lift heavy. HIIT is like another weight training session. Too taxing on the body, needs its own recovery concerns. So if I’m burning 100-200 calories less a day but still able to remain more consistent, I’ll take steady state cardio for now.
I’m happy he’s doing research:) some forgot to add sources which makes them skeptical
Goddamn I love this channel. Keep up the excellent work, my dude!
Is it okay to do like 25 min HIIT and right after like 30 min strength training 6 times per week? Also should I including regular intensity cardio?
with HITT training i lost 45 pounds it is the best workout ever, stronger better and I never workout more than 30-40 minutes session 5-6 times a week and i do it only at home.
Hey guys i need some help
I‘ve watched all of your anatomy of a buff dude vids
Can i only do all of these exercizes and my gains will make progress or should i do more
Hello from switzerland
Thomas delaur: use tumeric as a hack for weight loss
Shredded sports: cardio is a hack for weight loss.
I never thought someone would call something as boring and painful as cardio as a hack, but hey this dude knows his shit.
Paul, i do both, but most HIIT cardio is where I’ve had the most success. Great breakdown!��
Both work! Just do something…move your legs! That’s it….doesn’t matter what you do
Hey just found your channel now started to work through them. Very helpful on know what to do or how to watch. Just one little thing I tend to leave ad block off when watching vids I like. I’m finding it hard to not switch it back on with the amount your running.
Ty for all the help so far.
I was thinking of doing hiit with twice a week on top of my regular workout plan? Is that ok?
What about adrenal fatigue when doing hiit exercises. I prefer steady state cardio, and practice breathing while doing it. Almost like a meditative state. I try to use the same focus when weight lifting as well. If i ‘throw weight to get the pr, it ends up fucking me up for days. I’ve taken ashwaganda and adrenal support supplements to help, but it may be hereditary. Anyone else get this feeling when lifting heavy? Or overdoing cardio. I get eye twitches as well. Could be magnesium deficiency.
I’m Impreeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeessed
HIIT cardio for fast results……….you’ll see drastic changes within two weeks……FACTS
My experience:
Low Intensity:::Sweat after 20mints in steady running cardio. Approx 5miles per hour or 1mile per 12mins.
HIIT: Just 5 mins of High knee touching at home with 20secs work and 40 sec rest. Sweat just after 2mins.
So HIIT is way better than low intensity cardio.
HIIT sweat after 2 mins.
Steady cardio sweat after 20mins.
HIIT in my opinion is a clear winner.
Professional Sportsperson.
Hi buffarinos! I am going to start doing cardio right after my workout and I was wondering if i should take my protein after the workout or wait and take it after the cardio? What do you recommend? Sweden says hello ��
I really just love your “short” videos full of information… thank you so much for doing that.. watching your channel has become part of my routine…
I dont have Ig to DM you, but would you be open to doing a video on the 5:2 intermittent fasting diet by Dr. Michael Mosley?
Perhaps the best explanation of the physiological adaptations the body undertakes during HIIT/LISS! Nippard brings a valid point in stating that weight training may emulate a HIIT session without the participant even realizing (since it’s bouts of repetitions followed by rest). A great question to consider is whether everyone exercises the same. As in: some individuals may do 5×5 reps for bench presses while others may do 20 reps (a range that would not warrant such strenuousness as its predecessor in terms of heart rate). It may emulate more of a LISS effect since one isn’t exerting as much energy into each rep, but through performing 20 reps, emulates more of a physiological LISS effect upon the body. In this case, wouldn’t it be more effective to do cardiovascular activity at more of a HIIT level?
In athletics we often do speed training sessions like 200m(usually 25-32s pace depending on a training) x 12 with around 2 minutes of rest. I wonder how that compares to 30s by 30s in terms of fat loss. After the training we lie down exhausted trying to catch a breath and even after the training you can still actually feel that you need to breathe a bit more deeply. I wonder if these two trainings are the same in terms of fat loss and whether we actually need to have short rests or whether it doesn’t actually matter as long as we get that feeling of exhaustion. Great vid though as always!
I’ve been working out for one year now. I’m dedicating one month of steady state cardio and core. Its an experiment what’s your opinion on this? Sorry I’m a newbie.
So, I used to be 94 kg 2 years ago. Today, After 2 years,I hit 69 kg. Add the fact that i was 16 back then,and had 0 muscles at the time.Like my aunt could beat me 0 muscles. So basically it all started with a forced headstart.after i lost about 4 kg due to not having anything to eat, i just didn’t let go. I admit there were periods that I actually put on up to 5 kg of the weight I had lost, but I didn’t give up.
Did the crossfits for 2 years, really enjoyed the people and coaches even enjoyed trying to kill myself everyday!!!
I managed to lose 40 kilograms in a year, my routine consisted of cardio on treadmills and bikes, sometimes running around when im not in the gym or walking also pairing it with strength training. Im down to 102 kg but considering my height i need 12 more. Kept diet in check and never looked back. Calorie deficit with a few cheat days or cheat meals wont do any bad, keep going, every path towards weight loss is a good path!! It’s never too late
HIIT is necessarily hard on the body. Plus if one is miserable during the workout then one will quit the training in the long term.
For all the people saying that LIT burns muscle needs to realize that before any form of cardio reaches that point, your body will first burn off glycogen then it will burn fat and then muscle.
The science shows the epoc is nowhere near 48 to 72 hours, reference Jeff Nippards science based breakdown of this subject
I’d say LISS wins for two main reasons.
1) Doesn’t impact the CNS so it won’t mess with lifting. It also promotes recovery.
2) It can be done with high volume on a daily basis because it’s so low impact on the body. So you’ll burn more overall cals.
**With lifting and HIIT, you’ll either have to eat WAY more to recover from the workload which impedes fat loss; or you’ll get overtrained trying for both on a deficit.
Does low intensity cardio after weight training interfere with hypertrophy or is it better to do cardio on a different day or time altogether?
Any time I wanna disprove my wife’s new FAD diets or supp trends.. I can always rely on u! Lol
I’ve been doing so much research and at the end all these videos really say is “Do what works best for you” ����♂️
If you could evaluate HIIT or LISS on overall cardiovascular health and longevity, not just fat loss. THAT WOULD BE INTERESTING. I think HIIT would be the clear winner, but that could be wrong.
Thanks for the tips Buff dudes! Excellent advice as always and I lol’d at the baby stroller almost getting away from Hudson there
Omg this was sooo helpful… Thanks for sharing your knowledge ❤️
Trying to be funny every thirty-second won’t spice things up.
None work without the correct diet that helps an individual person born fat 1st without exercise. I know from experience, 2 years of hiit stairmaster and weights did nothing to my fat and physical body till I began my keto diet May of last year. 269 pounds to 195 in less than a year. IMO, doing both cardio types is best. It worked for me.
All I do everyday is walk and I went from 210 to 195 in almost two months stay steady is easy and efficient but if dieting I could’ve dropped little more for sure
We’ve got a Father’s Day sale going on this week, 20% off all our stuff using code BUFFDAD here: https://www.buffdudes.us/collections/all. Aaaannnddd in other news it’s been a LONG time coming but we’re wrapping up our BODYWEIGHT BOOK this week!! We’re very proud of it and we can’t wait to show you. Look for the videos very soon! Have a great week, YATS FFUB. -Hudson & Brandon
For the average person choose your style that you’d be more motivated to do and that’s the best go.
I do 3mins going at it boxing, rest, repeat, some days then some days just half hour on a treadmill
Good advice on this video. Just wanted to share what I do, which I feel is best if your looking for conditioning and performance training. I do 6 types of cardio 6 days a week every morning using my treadmill which is a commercial grade heavy duty precor.
hiit… 30 sec sprints bursts for 5mins then 5mims walk (20mins total)
low intensity ssc… fast walk (60mins total)
100s…100 crunches 100 legs raises 100xs and os 100 weighted calf raises 100 sumos squats 100 weighted calf raise again (however long it takes-usually 45mins)
combo… 20mins highest incline then 20mins medium based jog flat (this is the most challenging) (40 mins)
40 mins straight incline (great for calves and hammies baby please)
-Weighted Abs…15*3sets weighted crunches 15*3sets dumbbell side bends 15*3sets hanging leg raise 100 weighted calf raises 100 sumos squats 100 weighted calf raise again (however long it takes-usually 45mins)
As I progress I increase speed or weight. Evenings I train with weights using push pull legs protocol.
I’m a former competitive bodybuilder and athlete. Hope this helps someone.
60 minutes per week is horrible, just jogg for 20 or 15 minutes. Just keep in mind to complete a mile/ 4 laps. 30 minutes of excersise of each day.
The best is fasted steady state in the morning. It’s worked for me for 40 years. Sure I do HIIT, but not as pure exercise rather when I am doing sports. The problem I have with HIIT for exercise is is not as good for the cardiovascular system as long distance running. My resting pulse is 46 and I can run very far. Those that just do HIIT will be left panting on the side of the road if they run with me.
Rhat was a fantastic explanation of the difference between high intensity interval training and steady-state cardio training! thank you!
Hiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiit. 2 a week, 5 days steady. Good recipe fellas, keep it uuuuuuuuup
hmmm now maybe try to explain it so normal people can understand you
Just discovered your channel… thanks for being honest and using science. Subscribed!
Yeah, can you do a video on how these different forms of cardio effect muscle.
5 to 20 minutes per session. Most of the videos in YouTube last more than 30 minutes each, so What should I look for?
HIIT or LISS? Why not use both, as they are both tools in your fitness/weightloss tool boxes.
i can see both of you getting atleast 30 lbs more gains. Just eat more brother! more lean protein and green leafy vegetables. I wanna see you guys with that brock lesner swagger!
Can’t I do HIIT everyday? What should I be doing during interval rest days?:(
If you would like to save your bone, nerve and muscle and lose fat only, steady state cardio should be beneficial for your goal. However, if your goal is to have athletic body and use power, HIIT must be useful for your development.
For example, your bones are stressed by weight training. So, you decide to take a break but want to lose fat. Steady-state-cardio is one of your options for your goal. If you have only 1 hour and wish to target whole body with heavy weight and lose fat at the same time, crossfit style training is one of your choices.
Exercise methods don’t matter. How you approach matters. If you don’t know what you need to do for your goal, hiring an experienced coach should be helpful to avoid injuries and achieve your goal faster.
And, there is one thing that this guy doesn’t notice is that the main reason why body builders use steady-state-cardio is to make their blood clean because of side effect of drugs.
I tend to eat alot more when i dont workout. i feel like when i do HIIT i experience less sugar cravings but still crave things like pizza, burgers etc. and feel good through my day. LISS makes me eat ALOT less but i still get sugar cravings. I guess it just boils down to how I feel and what exercise i choose��♀️
i remember doing 20 seconds of slow running, 20 seconds mid-speed running, 20 seconds absolute max. 5 repeats was so hard to do..
Option 3: Go wild for 35-40 minutes and maintain an 85-90% max BPM rate lol (standing elliptical, 6 miles in 35 minutes at 50% resistance was the only thing that got me to burn my stomach fat)
Is no one going to say anything about that magic picture being decidedly sub par? Terrible. It’s like an Easter egg you unwrap and it’s made of cardboard.
If you wish to lose fat, it is best to look up Custokebon Secrets on the google search engine. They’ll make it easier to get the shape you need.
Great vid, James!! Many people don’t realize effect of HIITon the nervous system and how that affects our hormonal cascade. So if you live a stressful life (work, family, school) already, HIIT probably not the wisest choice, or at least limit it. Women with thyroid issues can also have adverse effects with HIIT.
Myself? I REALLY love HIIT (using weights and body weight movements that make me suck serious wind), are super fun and challenging!! However, I have to limit it and include weekly yoga & dance to counterbalance the stressful output, otherwise I’d be a stress case. LOL.
I also enjoy long hikes or bike rides, but do them less frequently. I’ve always done LISS most my life as a competitive athlete, but wasn’t until I started doing HIIT that I got cuts on my lower abs, arms and more definition in my legs (all while running and cycling far less). Another gem you offered that’s often ignored: gotta switch things up, as body becomes efficient over time and burns less kcals.
I love doing the calisthenics HIIT routines.i mix them up with walking
What should someone who is skinny naturally that is training 5 times a week heavy resistance prioritising muscle gain do in terms of cardio?
I don’t necessarily want to lose fat or lose ‘weight’ but want the benefits of aerobic exercise in terms of heart and lung health etc…
Got it. The first 45 minutes is LISS and finish up with 20 minutes of HIIT.
I find it funny that v shred gives you so much ad revenue every time I click on your video’s I get a v shred ad
I don’t care about results. The best of them is the one you can stick to it for a long time.
So HIIT is definitely for people
Who don’t lift much thanks for the info
is running on stairs considered hiit? At home and wondering.
STOP making people think HIIT is good. HIT IS NOT A HOMERUN. There is the risk of spiking cortisol levels which doctor Sten clearly says and he is an Olympic medalist. HIIT often leads people to bing eat afterwards due to exhausting themselves.
So slow cardio make take 30 minutes more, at least it won’t spike cortisol levels and put you at risk of binge eating afterwards. I would never choose having less time, over risking spiking cortisol levels. Even Greg Doucett does not encourage people to do HIIT and doctor Sten also says it’s risky.
I try to do both during fat loss. Get 30-60 minut walk everyday since you recover in hours up 1 day max and HIIT can take 2 to sometimes 3 days before you are fully recovered. I try do my HIIT as a crossfit session as I can do a full body workout and get a little bit sore everywhere but not extremely in either upper or lower body
You talk in too many circles, too confusing for most people, people want to know which one is more definitively beneficial, not talk about everything else.
Why do hiit needs recovery? Can’t it be done 5-6 times a week?
I am disappointed your magic eye picture didn’t ask if I was anabolic yet.
I do hiit everyday far the last 3 months before doing resistance training session
Oh my he’s is full of handsomeness!!! Great video. Well explained thank you!
HIIT is just another tool in the box. I like my 2hr+ MTB rides, but sometimes life gets hectic. Use the tool that works. Good info, good vid.
For 90% of people it doesn’t really matter what exercise you. What matters is that you do SOMETHING. So it’s important you do something that you like (or that you dislike least) and that fits in better with you daily life.
The important thing is to get off your ass and do something you enjoy. Oh, and have goals realistic but achievable……….if you’re not sure just do some fast walking and see how you feel……..and follow these videos….this guy knows what he’s talking about….
This magic eye is just a repeating wave you didn’t even grab an interesting one what gives! Also good video thank you:)
What do you think about steady state work at a high intensity?
Let’s all stop and appreciate the fact this man overlaid his lips over his own lips.
I like HIIT because when you finish the workout, it feels so good. If you finish an aerobics workout, I don’t feel much different from when I started. Also, the high intensity helps a lot with my anxiety, because my body is too tired to be anxious.
I think this one is pretty easy. If you can do HIIT do it preferably not next to me on the treadmill. If you are not physically able to do HIIT, well walk away for the next hour.
I found this channel a few days back and it has become one of favorites… nice info with a bit of jokes in the mix… really awesome.
This video has great information, but I’m not sure about the best diet plan which i should use, only because I have never used any. Anybody tried using the Custokebon Secrets? I have heard many folks refer to unbelivable things about Custokebon Secrets.
Late to the party but I’ve been jogging about 2.5 miles around 6-8 mph depending on the day everyday and so far over quarantine I’ve lost about 17 pounds.
I changed my body doing a combination of steady state cardio, HIIT training and body weight exercises. Of course, I also changed the way I eat. Not all calories are created equal and I eliminated processed food and basically every junk I used to eat. Based on my experience, it is important not to do anything drastic and make sure that habit changes are sustainable in the long-term. I started with doing walking exercises for 30 mins and my endurance and strength improved. Now I’m doing 30 mins walking (as a warm up 3-4km/hr); 30 mins low impact HIIT; 100 burpees (60 hopsquat type/40 gentle), 50 alligators, and 7 mins beginner calisthenics. Thanks for sharing these information, and I look forward to learning more!
In the Army we were in first phase we did both built up running to 6 to 8 miles over about 10 weeks then curcuits and punishments once or twice a day when i left and stopped training i lost half a stone and no lettuce in sight good video!!
if running and jogging are counted as LISS…i don’t even know what I’m doing anymore. to me, my runs are high intensity, with heart rates reaching up to 172 and staying around the 150-160 for the whole time.I literally only run for like 20 mins max so basically the same as a HIIT workout. For me, HIIT didn’t work well at all because most exercises had some kind of jump (maybe I’m doing it wrong) or something that really stimulates the muscle so in the end, either my muscles give out before my cardiovascular system does or my knees hurt from the jumping. Sure i probably breathe harder and feel more tired over HIIT, but LISS still keeps my heart rate up there (if not higher than HIIT cause i give up too quickly) and i’m basically able to have my heart pumping super fast the WHOLE workout instead of for short intervals.
People totally miss the point of exercise. It simply put improves your quality of life. Whether you get skinny, or get jacked is a side effect.
Steady state cardio is boring as ��. End of conversation. If you had the mentality for steady state cardio, you would be skinny already. HIIT is damn evil and virtually impossible to keep up because it’s too hard.
Take up a sport that has a cardio element. Not cricket. Cycling is good. Maybe tennis or squash. Football of any code is good. You need an objective of cardio to push through. The mental aspect is THE KEY and fat people overlook this issue. They aren’t motivated to Put themselves at risk of starvation without a reason. Our genetics are effective. Our social world wants skinny. So understand why this stuff matters.
Very well explaned video, all in all to lose fat wether one performs HIIT or LISS or “regular” muscolar training it’s about the ability to stay in a caloric deficit and too many people still don’t get that.
It doesn’t really matter how many cal one can burn during training or even how many cal the EPOC effect can burn, but it’s about the calories intake that must be less than the expenditure, without that the body will never need to use stored fat.
I do agree that completing HIIT gives a mental edge in that after I finish such a mental and physical feat it encourages me to maintain a strict diet and routine because i dont want to push myself like that and not have the results.
I like that you try to teach research methods! Awesome great video!
However: data cannot be significant; test results are:D
you guys have great content no doubt! Personally for me working out fasted is np. I just went to gym after 6 months in a 18 hr fasted state while doing deadlifts and back exercises, no fatigue. Previous meal was 40-60g carbs. I even played a 50 min indoor soccer game being 17 hrs fasted and haven’t played in a year = no fatigue. im 28 years old btw
sweet video! Breakdancing works for me so that’s my choice of cardio!
People used to walk 20mi a day easily, it gently works your entire body. Add in some hiking and jogging and FAST and you will lose weight very quickly. We need to be ready for the boogaloo too
If I need to lose weight fast, I do HIIT. If I just need to do cardio because I just need to stay healthy I do steady cardio.
Personally I hate HIIT or interval training. I can’t stick to it for long. So I’ve decided to do a 1 hour long incline walking session on the old tredmill on my off days from lifting.
For elite athletes, definitely long steady-state cardio. I’m 15 and run between 40 and 60 miles per week.
I lost 196lbs from sitting on my ass watching this video. Now I don’t exist
Hey Jeff, i love your content, its very informative, scientific and very well edited. Im a student of Kinesiology and for the past 4 years ever since i’ve read Martin Buchheit’s work (“High Intensity Interval Training: Solving The Programming Puzzle, part1&2 from 2013.) i’ve been waiting for some knowledable fitness youtuber to decompose HIIT and cardio training in general into its proper components. Its not all about sprinting and then resting, there are different levels to it and the levels are really usable in terms of managing dose-response relationships in fitness and fatigue. But everybody is always talking about HIIRT or RST types of interval trainings for cardio witch are very taxing for the body and dont induce nearly as much of time spent in the zone of Vo2max (like other forms of HIIT do, for example long and short HIIT modalities that Buchheit is talking about in his work). I highly recommend that work, it would be very useful. Again, i love your content man, i learn a lot from your videos and the way you merge science and your own experience. Keep it up:D
IMO the most effective is MISS, Medium intensity, youre performing almost but not as hard as HIIT, but you can perform as long or at least close to a LISS workout, worked for me.
60-70RPM on medium effort level + average heart rate of 140-150bpm on the elliptical for 40-60 minutes 5 days a week, works better for me than 20-30 minutes of HIIT, I dont know why but it does. Also skipping a meal and cutting all snacks and unhealthy foods have helped me lose around 20+ kgs in 4 months. Went from 120kg to 97. Last year it took me 6 months to lose the same amount of weight, which I gained back ENTIRELY to lose again in the last 4 months.
I was one of those people who discounted steady state cardio as completely useless. I know better now. But as you said, there needs to be some intensity to it.
This is only anecdotal, but I always find that the morning after doing HIIT I’ll have dropped weight no matter what I’ve eaten, but not so with LISS. I feel there must be something behind this
I do both. Wednesday is running (outside or on a treadmill). Saturday I do HIIT.
What I want to know is, as a powerlifter, I want to lean out just a bit of a recomposition a little. However, I’ve been trying to figure out if I should do HIIT on an off day 1-2x a week or Steady State almost every day for about 30min? I enjoy biking, but not sure which one this falls under as my intensity changes as I go?
And this is why I use kettlebells! They do everything apart from bulking up!
People do weight training and cardio at same time and they get calorie surplus for muscle building….so my problem is what they expect from doing cardio? they cant lose fat with that conditions (calorie surplus)…..
LISS is better for brain health. You get brain cleansing and brain cell regeneration effects from LISS that you don’t from HIIT or weights.
Have you seen Kate Hopkins documentary? Check it out. I’d love your commentary on it. The general gist is that Katie Hopkins is a huge opponent of the body positivity movement. To prove that over weight people are lacking in character and lazy, she intentionally gains weight and loses it to show how easy it is, if you’re disciplined. I’m not criticizing her personality or character. I’m just curious if her strategy for weight gain/loss is a good example, and whether over weight-ness is a character flaw.
Not even sure I clicked the video since I despise HIIT training and won’t do it so for me obviously LIIT is way more effective since I actually do it lol
Great presentation though:)
What will happen if we do a HIIT session of 10 minutes 5 times a week followed by a normal weight training. Keeping in mind that the HIIT training is not very intense and has a few low impact exercises in it. Will it have a negative effect on the joints???
I love how Hudson got distracted and almost ran the stroller into the ditch at 1:04.
Makes the best sense to lift weights and then do steady cardio. That way you can have energy to lift and then use the cardio to burn fat since you already depleted your glycogen from the weights. This method is ideal and it’s what competitive bodybuilders have done over and over to get to around 3% bodyfat.
Damn Jeff you went and did it. This is the first video I’ve seen of yours whilst you are wearing SPANX. No bueno amigo. Thanks for the breakdown though. Just say NO to SPANX.