What is MISS Cardio: Is it better than HIIT or LISS Cardio?

Want to learn about MISS cardio? You just got on the right page!

Cardio exercise is an effective way to burn fat, but many people are confused about which cardio exercise will work best for them. They keep contemplating whether to go for MISS Cardio, LISS Cardio, or HIIT.

And what if I tell you that MISS cardio can be the best for you? You might have heard about HISS and HIIT, but what about MISS? Should you go for LISS, MISS, or HIIT?

Don’t worry, this article will shed more light on everything you must know regarding these cardio workouts.

What is MISS cardio?

MISS Cardio is a free cardio exercise that helps people get their heart rate up and burn as many calories as possible during a short period of time. It is also referred to as physical exercise that increases one’s heart rate from 140 to 160 BPM.

MISS is an acronym for Moderate-Intensity Steady State. It helps build endurance, achieve a positive body image, and promote faster weight loss. It is a kind of exercise that burns more calories faster than most cardio exercises.

However, this cardio training requires moderate energy or force to keep the heart rate within the actual BPM or percentage. Other cardio base training such as LISS and HIIT is similar to MISS.

LISS or HIIT can be mistaken for MISS.

And to know whether the exercise is MISS or not, you will need to measure your heart rate. If the rate is out of the range, it is not MISS. You can measure by using a heart rate monitor or reader. Jogging and brisk walking are some MISS training you can start without the heart reader.

Moderate-intensity steady state (MISS) can also be best for those who want to increase endorphins with a cardio workout.

MISS Cardio Benefits

Moderate-Intensity Steady State (MISS) Cardio is not about burning fat only; there are other benefits you can achieve by doing the workout. There are four significant benefits of choosing MISS as your daily workout, which is listed below;

  • It helps in burning calories.

MISS has been a proven and easier way to burn calories. If losing weight is your concern, then you should consider MISS your daily workout.

  • It boosts endurance.

Regular MISS exercise will boost your ability to endure difficult or unpleasant situations.

  • It reduces stress.

If you are the kind of person that goes through a lot of stress, MISS can be the best way to reduce the stress.

  • It increases endorphins.

Endorphins are known as natural painkillers or feel-good chemicals that are produced during some physical activities like dancing. And since MISS is a physical exercise, it has more endorphins.

MISS Cardio Training Examples

MISS can be achieved in different forms. It has many examples, which makes it easier for people to decide what is best for themselves. Those examples include:

  • Volleyball
  • Jogging
  • stair master
  • Doubles tennis
  • Swimming leisurely
  • brisk walking.
  • Softball and baseball
  • Line dancing
  • Water aerobics
  • biking, which should be slower than 10 miles per hour.

The above exercises are the standard MISS training that will help you burn fat efficiently and faster. You can choose to stick with one or do them randomly.


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Is MISS Cardio the same as LISS and HIIT?

MISS, LISS, and HIIT are similar but not the same. Mostly, each of them is done to achieve different goals. However, they can all help in burning fat, but each of them has extra benefits.

Low-intensity steady-state (LISS) exercise increases one’s heart rate range from 50% to 60% maximum. This includes swimming, walking, rowing, steady cycling, etc. it is always recommended for beginners in cardio.

While MISS, on the other hand, increases one’s heart rate range from 70% to 80%. This is called ” moderate-intensity steady-state” because it requires more force than LISS. E.g., jogging, biking, etc.

HIIT is, however, increases one’s heart rate zone from 80% to 90%. HIIT cardio training requires more energy than both LISS and MISS. Some examples of high-intensity interval training (HIIT) are riding a stationary bike at high speed, quick squat jumps, etc


Which is the best for fat loss? MISS Cardio, LISS or HIIT?

MISS, LISS, and HIIT Cardio are excellent workouts for fat loss. It is hard to say one is the best for weight loss because they are always determined by the individual performing them.

LISS stands for low-intensity steady-state, meaning the exercise keeps your heart rate low. And HIIT stands for high-intensity interval training, which increases your heart rate at a high speed and requires more energy. HIIT is sometimes seen as the opposite of LISS.

While MISS stands for moderate or medium intensity steady state, this keeps one’s heart rate at an average rate, not too low or too high.

MISS may work for certain people, while others may not, and the same goes for LISS and HIIT.

Moderate-intensity steady-state (MISS) works best for people around 18–50 years old. In contrast, High-intensity interval training (HIIT) works best for people around 50 years of age or older.

Low-intensity steady-state (LISS) training works best for muscle building and fat loss for most people, but it takes a lot of time to get the results. If you want to lose weight as fast as possible, you should either go MISS or HIIT.


You can do LISS, MISS, or HIIT cardio to get in shape and lose weight. The superb strategy is to discover a cardio exercise you enjoy and stick with it regularly. You don’t have to go to the gym every day, but you should be moving around while doing it.

From time to time, you should mix up the routine and try something new. This will keep things interesting and prevent boredom from setting in. You may also want to consider joining a gym or fitness center that can help you achieve your goals.

If you are okay at home, there is no need to join a gym. You may share some MISS Cardio workouts you have been doing below.

Tunde Rasheed
Tunde Rasheed

My love for fitness and writing prompted me to come up with this website. So enjoy!

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