Cardio: you know you need it, but figuring out the right kind can feel overwhelming. Should you sprint or stroll? Burn out or pace steady? HIIT (High-Intensity Interval Training) and low-intensity cardio both offer major benefits, but they cater to different bodies, goals, and schedules.

Instead of choosing randomly or following trends, let’s break down what each method brings to the table, so you can unlock your personal cardio sweet spot.

What Is HIIT?

HIIT stands for High-Intensity Interval Training. It’s all about alternating bursts of intense effort (think: sprinting, jumping, climbing) with short recovery periods.

A classic HIIT example:

• 30 seconds of fast cycling
• 15 seconds rest
• Repeat for 20–25 minutes

HIIT is:

• Time-efficient: Most sessions last 20–30 minutes
• High burn: Increases post-exercise calorie burn (the "afterburn" effect)
• Performance-enhancing: Builds speed, power, and agility
• Versatile: You can use it with weights, cardio machines, or bodyweight

But it’s also:

• Intense on the joints and nervous system
• Not ideal for beginners without proper form
• Demands recovery between sessions

If you’re short on time and want maximum output, HIIT hits hard and fast.

What Counts as Low-Intensity Cardio?

Low-intensity steady-state (LISS) cardio is the opposite end of the spectrum. It involves maintaining a moderate, consistent pace for an extended period like a 40-minute walk, casual bike ride, or light elliptical session.

LISS is:

• Sustainable: You can do it daily
• Joint-friendly: Great for beginners or recovery days
• Mental reset: Calming and great for stress reduction
• Fat-focused: Especially effective in a fat-burning heart rate zone

What it’s not:

• Time-efficient: Usually requires 30–60 minutes
• Adrenaline-charged: Doesn’t deliver the intensity high of HIIT
• Muscle-building: Doesn’t stimulate hypertrophy the way resistance or explosive cardio does

But if consistency and recovery are priorities, LISS is your loyal friend.

Choosing Based on Your Goals

Not every cardio style fits every goal. Match your method to your mission:

For fat loss:

• Both HIIT and LISS can work
• HIIT burns more calories in less time
• LISS supports sustainable calorie output over longer durations

For endurance:

• LISS helps build aerobic base
• Long runs or cycling sessions gradually increase stamina

For performance/speed:

• HIIT trains explosive power and speed
• Great for athletes or those cross-training

For recovery/mental health:

• LISS is perfect for active recovery and stress relief

For time-strapped routines:

• HIIT is your go-to if you’ve only got 30 minutes or less

Your cardio sweet spot often lies in combining both—HIIT twice a week, LISS on off days.

What Feels Good for Your Body?

Beyond goals, consider how your body reacts:

• Are your knees sensitive? LISS may be easier on joints
• Do you thrive on adrenaline and intensity? HIIT fits
• Are you new to training? LISS is a safer entry point
• Recovering from a cold or fatigue? Skip HIIT and keep it light

Fitness is personal. Tune into what your body responds to and avoid forcing a trend that doesn’t match your current season.

Consider Your Schedule and Stress Levels

Cardio isn’t just about calories, it’s about compatibility with your life.

If your day is packed and your mind is buzzing, a HIIT blast might release tension and re-energise you. If you’ve had a long, draining day, a steady walk or incline treadmill session may restore calm.

Trying to stay consistent while juggling family, deadlines, or travel? Low-intensity walks are easier to commit to on a regular basis.

The best cardio is the one you can stick with. HIIT is not better than LISS. They’re just different tools in your toolkit.

Blended Cardio Strategy — Why Not Both?

Why choose one when you can balance both?

Sample Weekly Plan:

• Monday: HIIT (20-minute circuit)
• Tuesday: LISS walk (45 minutes)
• Thursday: HIIT (bike sprints)
• Saturday: Low-intensity yoga or a nature walk

This approach prevents burnout, supports muscle recovery, and keeps your routine dynamic. It’s like training your body to shift gears—fast when it needs to, slow when it should.

Celebrity Fitness Has Options for Every Pace

No matter your intensity, our clubs support all cardio styles:

• HIIT-based classes like Fast Fit, Playground, and Dance N’ Attitude
• Cardio zones with bikes, treadmills, rowers, and steppers
• Recovery and stretch spaces for cooldown days
• Supportive StarMakers who help you plan your week based on how you feel

We’re not about one-size-fits-all. We’re about personalised fitness that fits your life.

Find What Moves You

In the end, cardio isn’t punishment, it’s a pulse check. A reminder you’re showing up for your health.

Start experimenting:

• Pick a HIIT class you’ve never tried
• Schedule a daily walk while listening to your favourite playlist
• Alternate methods and journal how you feel after each

Over time, your body will guide you to your own cardio sweet spot.

👉 Explore cardio-friendly classes near you.
Talk to a StarMaker and tailor your fitness intensity plan.