H.I.I.T. or M.I.S.S.?

                        What is H.I.I.T.?

H.I.I.T. stands for high-intensity interval training. It is a highly intense workout that alternates between intense bursts of activity followed by periods of less-intense activity.


  • No equipment necessary
  • Burns more calories in a shorter amount of time
  • After-burn effect: body continues to burn calories up to 2 hours post-workout


  • Physically demanding
  • Greater risk of injury
  • Not ideal for beginners


Jump rope
Stationary bike

Example Workout:

  • 5 Min. Warm-Up
  • 20 Sec. All Out Effort!
  • 40 Sec. Active Rest (Recovery)
  • Repeat For 8-10 Rounds
  • 5 Min. Cool-Down And Stretch.

                     What is M.I.S.S.?

M.I.S.S. stands for moderate-intensity steady state cardio. It is a steady, challenging-but-manageable pace that is longer in duration than H.I.I.T..


  • Recommended for beginners
  • Low-impact activity
  • Can be done more frequently


  • Requires more time per workout
  • Can become boring
  • Prolonged stress leading to overuse injuries


  • Treadmill
  • Stationary bike
  • Stairmaster
  • Elliptical
  • Swimming

Example Workout With Treadmill:

  • Set to moderate pace (3 - 3.5 mph) with a slight incline to make it more challenging.
  • Remain at these settings for 30-60 mins.
  • Stretch post-workout

Which one is right for me?

  • Do you have any experience with working out?
  • Do you have a busy schedule?
  • Are you free of any physical limitations?

If you answered "yes" to all of these questions, we would recommend H.I.I.T. cardio for you. If you answered "no" to any of these questions, steady-state might be more ideal for your needs.