THE ULTIMATE GUIDE TO CARDIOVASCULAR TRAINING
Finding Your Perfect Cardio Routine
Cardio – it’s the lifeblood of fitness, the secret weapon for endurance and the ultimate stressbuster. Whether you’re chasing fat loss, heart health or just a good sweat, finding the right type of cardio can make all the difference.
But here’s the thing: Cardio isn’t one-size-fits-all. Some people thrive on high-intensity sprints, while others prefer long, steady jogs. The key? Finding what works for YOU – because when you enjoy it, you’ll stick with it.
Types of cardiovascular training
There are two main approaches to cardio, each with its own unique benefits.
Low-intensity steady-state (LISS) cardio
- What it is: A moderate-paced workout that lasts 30 minutes or more, keeping your heart rate steady and controlled.
- Examples: Walking, jogging, swimming or cycling at a consistent pace.
- Benefits: Improves endurance, supports fat-burning and is gentle on the joints.
High-intensity interval training (HIIT) cardio
- What it is: Short bursts of intense effort followed by brief recovery periods.
- Examples: Sprint intervals, jump rope circuits, burpees or cycling sprints.
- Benefits: Burns more calories in less time, increases power and cardiovascular efficiency, and boosts metabolism post workout.
HIIT versus LISS cardio: Which one is right for you?
Both HIIT and LISS are effective, but they serve different purposes.
HIIT pros and cons
Pros:
- Burns more calories per minute than LISS.
- Improves power, explosiveness and cardiovascular efficiency.
- Time-efficient – shorter workouts with big results.
Cons:
- Higher impact – may not be ideal for beginners or those with joint issues.
- Mentally demanding – requires pushing through intense effort.
- Can lead to overtraining if done too frequently.
LISS pros and cons
Pros:
- Gentler on joints, making it accessible for all fitness levels.
- Great for endurance training and recovery days.
- Helps the body use fat as fuel, supporting weight loss.
- Reduces stress and improves mental clarity.
Cons:
- Takes longer to achieve the same calorie burn as HIIT.
- Can feel repetitive compared to HIIT’s variety.
- May not be as effective for muscle-building or explosive power.
Which one should you choose?
For fat loss: HIIT burns more calories faster, while LISS helps with sustained fat-burning.
For endurance: LISS builds stamina and aerobic capacity.
For time-efficiency: HIIT is quick and effective.
For joint health: LISS is low impact and easier on the body.
Many fitness enthusiasts combine both HIIT and LISS for a well-rounded workout plan! HIIT delivers calorie-burning intensity, while LISS supports recovery and endurance.
Benefits of cardiovascular training
Regardless of the type of cardio you choose, the benefits extend far beyond fitness – cardio improves mental and physical health in powerful ways:
- Improves heart health – strengthens the heart muscle and reduces the risk of cardiovascular diseases.
- Boosts lung capacity – enhances oxygen efficiency and endurance.
- Supports fat loss – increases metabolism and helps maintain a healthy weight.
- Reduces stress – releases endorphins, the brain’s “feel-good” hormones.
- Enhances stamina and energy levels – keeps you active and energized for daily tasks.
Find what you enjoy
Let’s be real – if you hate your cardio routine, you won’t stick with it. That’s why finding an activity you genuinely love is the key to long-term success.
- You’ll stick with it longer – If you hate running but love dancing, you’re more likely to consistently stay active with dancing!
- Better mental health benefits – Enjoyable workouts release higher levels of endorphins, improving mood and reducing stress.
- Improves performance and effort – You’ll push harder and get better results when you enjoy your workouts.
- Prevents burnout and injury – Fun cardio is less mentally draining, keeping you engaged without risking overtraining.
- More sustainable weight and health management – Since it doesn’t feel like a chore, enjoyable cardio leads to lasting results. Finding what excites you makes all the difference!
BUILD YOUR IDEAL CARDIO ROUTINE!
Cardio isn’t one-size-fits-all! Whether you prefer the intensity of HIIT or the endurance of LISS, finding a workout that excites you ensures long-term success in your fitness journey.
