We've discussed before how weightlifting is a crucial component to strengthening and losing weight, but now let's shift our attention to cardio. Cardio is another essential part to the equation that can promote results and help you build endurance. Additionally, "Regular cardio is a great tool to help put your body at a caloric deficit," Ridge Davis, a personal trainer in West Hollywood, CA, told POPSUGAR.
When it comes to shedding fat, Ridge has his clients incorporate HIIT and LIIS into their training programs. "I like to do both forms of cardio as a finishing component of my client's program," he said. "However, LISS is done after high-intensity strength-training sessions such as a lower-body training session. HIIT is great to do after an abs and upper-body weight-training session."
HIIT vs. LISS
High-intensity interval training (HIIT) consists of short bursts of activity with shorter rest periods in between. According to Ridge, it's an excellent way to burn fat throughout the day, including post-workout. On the other hand, low-intensity sustained state (LISS) is any cardio-based activity that's performed at a low intensity, but for typically 30 to 60 minutes. Examples of LISS activities include using the rowing machine or elliptical.
For fat loss, Ridge recommends performing cardio a minimum of three days a week and five days max.