LISS, MIIT, HIIT and SIT Level up your cardio for real results.

Cardio is perhaps the most polarizing form of exercise on the planet, and typically you’re either a low-key endurance type or a fast and furious metcon type. Regardless of your intensity bent, you could benefit from varying your cardio on the reg. Here are four ways to do your cardio and how each might benefit your goals.

- Erin Calderone

LISS = LOW-INTENSITY STEADY STATE

BEST FOR Beginners who need to build an aerobic base or for active recovery for exercisers/endurance athletes of all levels

Once interval training and HIIT stole the spotlight, this former favorite was benched — which is a shame because it’s probably your most reliable player. LISS is all about aerobic endurance and improved cardiovascular capacity, and working at a steady pace allows the stabilizing muscles, tendons, and ligaments in your lower body and core to adapt and build stamina. LISS sessions should last about 30 minutes and should be done at a consistent pace between 65 and 75 percent of your maximum heart rate (MHR) — in other words, you should be slightly out of breath but still able to hold a conversation. As your endurance improves, you can add intervals and higher intensity workouts to your schedule, but keep LISS around for active recovery days.

MIIT/MISS = MODERATE INTENSITY INTERVAL TRAINING/MODERATE INTENSITY STEADY STATE

BEST FOR Intermediate athletes looking to level up or advanced endurance athletes looking to increase their mileage