By Thomas DeLauer

Get the breakdown on high-intensity interval training (HIIT) and low-intensity steady state cardio (LISS). HYLETE Community Captain, Thomas DeLauer, explains the difference between the two and helps identify which is best for you. Watch now for recommendations on when and how to incorporate HIIT or LISS into your routine.

Are you working hard for that summer body? Check out these 3 quick nutrition hacks to help you get lean.

The following is a transcription of the above video:

High-intensity interval training versus low-intensity steady state cardio.

I'm Thomas DeLauer, your HYLETE community captain, and let me give you the breakdown between the two and what's for you.

High-intensity interval training is going to be short bursts of activity. You probably know what it is. 10- 20- 30-second bursts followed by enough recovery to allow you to do another interval. It's great because it's going to trigger the central nervous system, it can allow you to burn some more calories throughout the rest of the day. Very powerful.

Low-intensity steady state cardio. This is the endurance work. This is 20, 30, 40 minutes and on up. Okay, this allows you to utilize fat as a fuel source a little bit better, so it might be better for immediate fat loss, but it may not be better if you're trying to get the maximum amount of efficiency and the maximum amount of calories burned.

So high-intensity interval training I recommend using in place of weight training on specific days where you're not looking for recovery. Low-intensity steady state cardio should be a recovery day. Don't treat HIIT as a recovery day because it's definitely not recovery. HIIT is not sustainable if you do it every day whereas low-intensity steady state is sustainable as long as you're rotating up the exercises you're doing.

So hope that gives you a breakdown and you can understand which days to do which. As always, keep it locked in here with HYLETE.