It's the second week of January 2025, and many of us are full of energy and eager to start working on our 2025 goals. Dry January, daily gym visits, cooking more often—the list continues. I suggest using the KISS principle (Keep It Simple Stupid) for those goals and creating a 2025 HIIT LISST.
HIIT, or High Intensity Interval Training, involves intense exercise for a short period followed by a recovery phase. These intervals usually consist of 30 seconds of intense effort followed by 1 minute of recovery or low effort. It's a highly efficient workout method, allowing you to burn more calories both during and after the session in less time. HIIT workouts typically last only 10-20 minutes and can incorporate various exercises such as bodyweight movements, dumbbells, rowing, cycling, treadmill, elliptical, etc., as long as you maintain 30 seconds of intense activity followed by a minute of low-effort recovery.
Click here for more detailed information about HIIT and a sample workout.
LISST, which stands for Low Intensity Steady State Training, is quite the opposite but just as crucial in our exercise regimen. LISST sessions usually last between 45 to 60 minutes and involve low-impact activities like jogging, cycling, brisk walking, swimming, dancing, and other forms of cardio. This kind of training can aid in burning more fat. During these lower-intensity activities over extended periods, the body primarily uses fat as the main energy source.
Neither type of training requires equipment and can be performed almost anywhere, making it simple to include both in your weekly exercise routine. I aim to do at least one HIIT and one LISST session each week. You can even combine them on the same day! Begin your morning with a 45-minute walk, perhaps with a family member, friend, or pet, and then fit in a 20-minute HIIT session around midday or after work.
Keep It Simple! Begin your day with any form of movement—whether it's walking, running, biking, stretching, yoga, strength training, or dancing. Doing what you enjoy increases the likelihood of maintaining a regular routine. If you're short on time, opt for a quick HIIT session. If you have more time, go for a long walk or hike. Review your weekly calendar and set aside time for exercise, or, if possible, turn some meetings into walking meetings. Kick-
off 2025 with your HIIT LIIST. Need help getting started? Book a complimentary consultation today. Let's journey our way to well together in 2025.
