High-Intensity Full Body Workouts vs Low-Intensity Steady State: Which is Better?

In the fast-paced world of fitness, busy professionals often find themselves torn between high-intensity workouts that promise rapid results and low-intensity steady state (LISS) workouts that offer a more sustainable approach. With limited time and energy, it’s essential to understand which method aligns best with your fitness goals and lifestyle. Let’s break down the benefits and drawbacks of both high-intensity and low-intensity workouts to help you make an informed decision.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: None (optional: yoga mat for comfort)
• Difficulty Level: Intermediate
• Calories Burned: 150-300 calories depending on intensity

---

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep arms straight and engage shoulders.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive knees to hip level, pump arms.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep chest up and push through heels.

4. Side Lunges

   • Duration: 1 minute
   • Form Cue: Keep the opposite leg straight, push hips back.

5. Dynamic Stretching (Torso Twists)

   • Duration: 1 minute
   • Form Cue: Rotate your torso while keeping hips stable.

---

High-Intensity Full Body Workout

1. Burpees

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Explosive jump, slow on the way down
• Form Cue: Land softly and keep your core tight.
• Modification: Step back instead of jumping.

2. Jump Squats

• Reps: 12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, explosive up
• Form Cue: Land quietly, absorb the impact.
• Modification: Regular squats without the jump.

3. Push-Ups

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Fast pace
• Form Cue: Keep your core engaged, drive knees towards chest.
• Modification: Slow down the pace.

---

Low-Intensity Steady State Workout

1. Walking (or Marching in Place)

• Duration: 20 minutes
• Sets: 1 set
• Rest: None
• Form Cue: Maintain an upright posture, swing arms naturally.

2. Bodyweight Squats

• Reps: 15
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Keep weight in heels, chest up.

3. Seated Leg Lifts

• Reps: 12 per leg
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Engage your core, lift legs with control.

---

Summary Table of Workouts

| Exercise | Reps/Duration | Sets | Rest | |------------------------|---------------|------|--------------------| | Burpees | 10 | 3 | 45 seconds | | Jump Squats | 12 | 3 | 45 seconds | | Push-Ups | 10-15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Walking | 20 minutes | 1 | None | | Bodyweight Squats | 15 | 2 | 30 seconds | | Seated Leg Lifts | 12 per leg | 2 | 30 seconds |

---

Cool-Down (3-5 minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Relax your neck, let your arms hang.

2. Seated Hamstring Stretch

   • Duration: 1 minute each leg
   • Form Cue: Keep your back straight as you lean forward.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Breathe deeply, relax your shoulders.

---

Conclusion: Next Steps and Progression Path

Choosing between high-intensity workouts and low-intensity steady state ultimately depends on your goals, fitness level, and time constraints. High-intensity workouts are excellent for building strength and burning calories quickly, while low-intensity workouts can be more sustainable and easier on the joints.

For 2026, consider integrating both styles into your routine, alternating between them based on your energy levels and schedule. Start with 2-3 high-intensity sessions per week and complement them with low-intensity workouts on your recovery days.

Feeling unsure about your form or need personalized coaching?