← Introduction to Dance-Fitness · Module 4 of 13 · 7 minutes
How hard should you work? HIIT, LISS, MISS and HISS
Two things decide how a workout feels: how hard you work, and how you pace it. Fitness people use four short labels for the combinations. They are worth knowing, because they explain a lot about why one kind of dance gives a better workout than another.
The four styles
| Style | What it stands for | What it feels like | Example |
|---|---|---|---|
| LISS | Low-intensity steady-state | Easy and even. You can chat, and even sing. | A relaxed walk, gentle cycling |
| MISS | Moderate-intensity steady-state | Warm and breathing faster. You can talk in short sentences but not sing. | A brisk walk, a steady swim, an exercise-to-music class |
| HISS | High-intensity steady-state | Hard, and held at the same level. Only a few words at a time. | A hard, continuous run or row |
| HIIT | High-intensity interval training | Short bursts close to your hardest, with rests or easy spells between. | 30 seconds flat out, 60 seconds easy, repeated |
“Steady-state” just means the effort stays at about the same level the whole time. HISS is the least common of the four labels, and not every fitness source uses it, but the idea is simple: hard effort, held steady.
A quick way to tell: the talk test
You do not need a gadget. If you can sing, you are in LISS. If you can talk but not sing, you are in MISS. If you can only say a few words, you are working hard, in HISS or in the burst part of HIIT.
Where dance fits
Dance-performing is usually LISS or MISS. There is a lot of standing, waiting, repeating a section and stopping to fix the look, and the effort is aimed at how it looks, not at how hard your body works.
Dance-fitness is best value as steady effort. The movement is continuous and keeps you breathing faster for the whole class. MISS is a comfortable base for everyone, and HISS, where your health and fitness allow, gives you even more for your time. The next lesson shows why. Steady effort is also what you can repeat week after week, which is where the results come from.
Why a class is hard to make HIIT
HIIT works because it is hard, and that is also its limit. Most people can only keep it up for about 20 minutes at the very most. But people expect a group class to last about an hour. An hour of true HIIT is too much for almost everyone, so classes that call themselves HIIT either cut the effort or leave people exhausted. A steady class, from moderate up to vigorous, that you can enjoy for the full hour is the better fit, and it can still include a few short, harder bursts for people who want them.
Which is best?
None of them is bad, and many people mix them. If you want a short, hard session, HIIT is a good choice for about 20 minutes. If you want something you can enjoy for an hour with other people and keep doing for years, steady effort, from MISS up to HISS, is the sweet spot. The next lesson looks at how much of each the NHS and the World Health Organization (WHO) recommend.