It might not be everyone’s favourite, but cardio is an essential component of any regular workout routine. Whether you want to burn fat, increase your stamina, or improve your overall health, ensuring you get in a couple of cardio workouts each week is the best place to start.

When it comes to cardiovascular exercise, it’s important to understand that the body has three different energy systems: phosphagenanaerobic, and aerobic. Knowing the difference can help you decide which type of cardio to undertake, whether it’s HIIT or LISS – either way, the first step is understanding the difference.


Low-intensity steady state cardio (LISS) workouts are long, consistently paced cardiovascular sessions which work at a target heart rate of 45-65%. LISS workouts should last for 30-60 minutes.