The Battle of Cardio Workouts: HIIT vs Metabolic vs LISS
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- Опубліковано 7 січ 2019
- Today, we're diving into the nitty-gritty of high intensity interval training (HIIT), metabolic training, and good ol' low intensity steady state (LISS) cardio. It's all part of our cardio truth series, and trust me, you don't want to miss this.
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Let's start with metabolic training. Picture cardio meets weights-it's like the ultimate fat-burning combo. With metabolic training, we're talking compound, multi-joint exercises, minimal rest between sets, and maximum calorie burn. It's all about keeping that heart rate up and revving that metabolism long after you've left the gym. And the best part? You can crush a killer workout in as little as 10-30 minutes.
Now, onto HIIT cardio. This is all about short bursts of intense exercise followed by brief recovery periods. Think sprinting your heart out for 20-60 seconds, then catching your breath with a slow walk until your heart rate drops. Rinse and repeat for up to 10 intervals or 20-30 minutes total. HIIT is a game-changer for fat loss and muscle retention, thanks to that sweet, sweet afterburn effect.
But what about good ol' LISS cardio? Sure, it has its place, but here's the thing: while it may burn more calories during your workout, it can also chip away at your precious muscle mass. And let's be real-who wants that? That's where HIIT and metabolic training swoop in to save the day, torching fat while preserving that hard-earned muscle.
So, which one is right for you? Well, it all depends on your goals and where you're at on your fitness journey. But here's the bottom line: if you want to supercharge your fat loss and maintain that lean muscle, HIIT and metabolic training are where it's at. Combine that with a solid nutrition plan, and you've got yourself a recipe for success.
So, there you have it, Team Live Lean. Whether you're hitting the weights, hitting the pavement, or hitting that jump rope like a boss, just keep moving, keep pushing, and keep living lean. You've got this!
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The breakdown was very informative. Thank you.
Awesome video - you explained and compared all of this really well!!
Glad it helped!
Appreciate you clearing this up, Brad. The differences to learn about it have been on my list - forever. I feel more equipped now that you taught about it and teaching it with simplicity as well.
I also don’t see many articles online teaching this difference. However, I did come across one that said, “It often alternates non-competing muscle groups, to minimise the rest periods in between exercise. So for example you might do press ups or a prone arm row or similar upper body weight exercise, followed (without any rest at all) by squats - a complete lower body weight exercise.” Is this accurate, Brad? (This is speaking about what metabolic training is)
Jaclyn Castro glad this cleared it up for you
Jaclyn Castro yes, that is one way to structure the workout. Makes sense for sure
@@LiveLeanTV How often to do HIIT, I understand its benefit, but how many times a week recommended and what to do on active rest days?
Due to work schedule I haven't finished the live lean 1.0 yet which is really effective, can't wait to see the end results and keep going with you live lean tv, you are truly honest and helpful thanks so much 👊👊
Mahmoud Elsayed excited to see those before and after transformation photos
Excellent and most useful vital reference information!! Thank you !
Best. M
Glad it was helpful!
I found this really helpful!
Glad it was helpful!
شكرا من قلبي على الترجمه
Definitely phase these in and out of other forms of training. Doing this forever will allow the body to adapt (even if you change up the movements) and can easily lead to plateaus, injuries, overreaching, under recovery, and overtraining.
❤
Video starts at 1:34
Thanks for explaining this. I just started incorporating metcon workouts but wasn't super clear on what it is. I noticed that since I started doing metcon workouts, I get full faster which by default means I'm eating less. I'm satiated by less food. Idk if that's a direct link to metcon workouts but I've personally noticed that.
Glad it was helpful!
I've been doing metabolic training/circuit and hiit together is it okay? For example day 1&2 circuit and day 3 hiit and day 4 rest
An article I read specified metabolic conditioning based off of work to rest ratio’s. Do we have to follow those literally?
Show us how to do both, show us the best workouts for both, and show which is better.
My go to training has always been weighted calisthenics 3x a week 32 mins circuit style 🤘🤘🤘🤘
Definitely a banger 💪
During high intensity training (HIIT - which should be done for no longer than 15 - 20 sec) its best to rest completely after your Max Effort until your heart rate returns to the recovery zone. This (long rest period) will allow you to go at Max Effort every round 👍 and that is how HIIT is done properly.
👍
So I think I've been doing metabolic workouts without realizing it... but the problem is I can't workout in the morning I get so exhausted and delirious that I HAVE to workout the last thing during the day, can't work (I'm a server so my work is pretty physical) I'm assuming ur supposed to do these metabolic workouts int he morning so ur metabolism is working all day??
Also.im struggling with my heart rate, especially when I stop and start back up...
What am I supposed to do when my heart is beating out of my chest/ can't cat my breath and I'm supposed to move on to the next move?
Thank you for the info, just curios when you do sprints in the treadmill, what speed do you use
it really depends on many factors including what incline and duration of the sprint interval my program calls for. For example, if the workout design is on a 4 incline for a 20 second sprint, I have the speed at 12.0+ ... however, if the program calls for a 60 second sprint, the speed may decrease. This is what makes Live Lean Sprint 2.0 so awesome. The workouts are variables are always changing so it keeps your workouts fresh and fun. Each workout in the program also provides recommended speeds and inclines.
@@LiveLeanTV thanks, you look like you are flying 😁
Is the jump rope workout categorised as HIIT?
Thanks for another informative video. When it comes to HIIT training should I be concerned if I exceed my Max. heart rate ( 85%) a few times during the workout? Didn't take too long for my heart rate to come down (65%)
No it's fine. But as your cardio conditioning improves, you'll notice your heart doesn't have to work as hard, therefore it'll be harder for you to go past your high intensity zone. It's also a good sign that your heart rate drops quickly
My conditioning is pretty good. TLL FM-#5.. the last Power set.. DB stationary lunge and the Stationary jump lunge.. really got my heart pumping.
usually it's hard for me to go past my high intensity zone. unless I'm doing all out sprints.
yeah loving this 30 day program
it's a burner
Can doing bodyweight exercises like skier squats for 30+ minutes have the same aerobic benefits as running/cycling since you are using the same muscles in a long steady state way?
What other low impact exercises have these aerobic adaptations of a larger heart and stroke volume?
bodyweight resistance exercises for that duration would be much more taxing on the body. A very small % of the population could do 30 mins a steady state squats
That was a great explanation
Glad it was helpful!
Where Tabata fits here? Hiit or MRT?
Does having a good digestive system helps you burn more fat and have more energy to train harder? Im seeing all these cleanse tips and fasting tips but it doesn't specify what these ritual can to help your body's endurance.
a properly functioning digestive system is essential for overall health. In most cases, this can then lead to more energy and results with LIFE!
I still don't understand what is the main difference between HIIT and Metcon in terms of effect and results. Okay, they both burn fat faster and keep muscle on - but, so - what's the difference? what kind of body would I get from training HIIT as opposed to Metcon?
My understanding is that the difference is in the systems that you are training. HIIT is primarily training your heart and its capacity to sustain short and intense bouts of work. Metcon is primarily training your muscles, not for strength or size, but for their metabolic capacity - which might broadly include things like mitochondrial density and efficiency, and tolerance for/ability to clear lactic acid. I’m still learning about Metcon, so I’m not sure exactly which of those metabolic traits it is training.
There is probably some natural overlap because you you’re unlikely to build up metabolic stress in your muscles without significantly raising your heart rate, and you’re unlikely to hit a high heart rate without metabolically stressing your muscles. But in any exercise, the primary trait that you are training is the trait that you are driving to or close to failure.
For example, doing HIIT sprints might have some MetCon carryover to muscles in the legs, but it’s unlikely to have that effect on any other muscles. Similarly, it might be possible to do a Meton workout involving smaller muscles which doesn’t raise your heart rate to the same extent that sprints would.
I think I got it.. thank you!@@alienturtle1946
Great explanation. I guess I have done both at one point in time. Currently I am doing metabolic training. As long as I burn fat, I'm ok with either.😜
Glad to hear you're getting results Marci.
So a Tabata is more a Metcon than a Hiit.
I heard EPOC is much at all in terms of the calories burn. Unless your training like Goku!
:)