can someone please provide a handful of routines that would qualify as HIIT and LISS? i have a general idea of both, but am looking at what specific types of routines everyone uses in order to build a foundation for my program.

i apologize if there's already a thread on this topic, if you could provide the link, that would work too. Thanks!

I had started to reply the day you posted this but then canceled it figuring some of the more experienced folks would jump in...since they haven't...

LISS is anything steady state where you can maintain a conversation while you're doing it...a good walk, casual bike ride, 40 minutes at about the same speed on any cardio equipment, etc.

HIIT is harder to be specific about because there's lots of effective ways to do it.

You could go to a running track, walk around it 2-3 times and then spend 20 minutes sprinting the straights and walking the curves.

Go somewhere where you can do 2-3 flights of stairs and go up as quickly as you can and walk down normally.

Lots of great ways to HIIT on an exercise bike. John has 2 of 'em under the training info link off his main page. I used his first example today.

In the past month I've probably done cardio 5 days out of 7 and I don't think I've done exactly the same thing twice in any given week. Hell, yesterday was lawn mowing day. I have a "self propelled mower". For a while I was alternating whether or not I was engaging the clutch for a run down the yard. A self propelled mower makes a lot of resistance when it's not driving itself. :)

So in effect, HIIT is anything where you make several runs between 60 and 90-100% effort without letting yourself totally recover between intervals. Take the "edge" off your peak heart rate and such, but make no mistake - HIIT is hard work!

I do believe it's more effective than steady state work in far less time (I've seen a marked difference in my conditioning) but it's certainly not easier.

thanks for the info TeejWI, I'm just starting and am doing my cutting. I live on the 6th floor so being able to do HIIT in our back staircase (that no one really uses) is awesome, I can do it in the morning when I wake up without having to go all the way to the gym.

6 flights is good.

If you're just starting I wouldn't try "racing" up them just yet - wouldn't want to fall back down!

Gotta be careful with stairs. In HIIT, especially at the beginning, you will (or should be if you do it right) hit a level of oxygen debt you didn't know existed. Do take care not to get so winded and dizzy that you fall.

Your goal is to gasping for breath at the end of the hard interval, and not fully recovered by the end of the easy interval.

John said he didn't do HIIT for the first 6 weeks or so - he started HIIT once he could do 40 minutes at 80+ % heart rate. That's not bad advice. I don't know you or how out of shape you are(n't) and I'm certainly not qualified to give medical advice - I just don't want to read about you having a heart attack. :) You'll have to be your own judge.

tee, thanks for the info. much appreciated.

i have my HIIT workout on my treadmill set up as follows:

2min @ 4mph
1min @ 10mph
repeat for total of 20min

i'm still trying to figure out some good LISS workouts on the treadmill. i take my dog for a 20min walk everyday, but i wouldn't think that qualifies as a LISS workout. any suggestions?

i'm still trying to figure out some good LISS workouts on the treadmill. i take my dog for a 20min walk everyday, but i wouldn't think that qualifies as a LISS workout. any suggestions?

Steep incline speed walking or jogging (slow pace) depending on how it affects your heart rate. Just take a measure of your HR and find the speed that works for you. Also, great for your calf muscles.