Finding the Perfect Cardio Balance for Your Team
The modern workplace is anything but one-size-fits-all, so why should corporate fitness programs be? Your team members have diverse fitness needs, goals, and starting points—from fitness enthusiasts to those just beginning their wellness journey.
Let’s explore two powerful cardio approaches—High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS)—and how they can energize your entire workforce, whether they’re working in-office, fully remote, or somewhere in between.
HIIT: The Efficiency Champion
Last week, I watched a group of executives transform their 20-minute break into a game-changing HIIT session. Between burpees and mountain climbers, the CFO (who hadn’t exercised since college) joked, “I wasn’t expecting to break a sweat in my blazer,” still catching his breath. But he came back the next day—ready for round two.
High-Intensity Interval Training alternates between brief, intense bursts of activity and recovery periods—like your workday, minus the emails. It maximizes cardio workout efficiency, creates that coveted “afterburn effect,” and significantly improves cardiovascular health improvement in less time than a typical meeting runs over.
LISS: The Sustainability Star
HIIT may bring the intensity, but there’s equal power in the slow and steady approach. If HIIT is your company’s sprint to hit quarterly targets, LISS is the daily, consistent effort that builds long-term, sustainable success.
One of our clients took team wellness to the next level with a surprisingly simple idea: virtual “movement meetings.” Instead of sitting through yet another video call, employees—whether remote or in the office—join optional walking calls, chatting as they stroll through their neighborhoods or pace the halls. The wellness coordinator told us it’s been a game changer. Not only have stress levels dropped, but some of their best ideas have come while mid-stride. Turns out, LISS cardio is great for the body and the brainstorm.
LISS provides gentle yet effective stress reduction through exercise and supports long-term fat burning exercises without anyone having to ice their knees under their desk afterward. One of the best parts is that you can use LISS for active recovery on days following high-stress events, like post-budget reviews or major deadlines. It helps the body stay in motion, promotes circulation, and prevents stiffness without adding extra strain. It’s a wellness win that requires minimal effort while delivering many long-term benefits.
Creating Inclusive Corporate Fitness Programs
The transformation begins when your wellness strategy embraces both approaches. I recently visited a tech company where the CEO regularly alternates between leading a power walking group on Mondays (LISS) and a quick HIIT challenge on Wednesdays. Her participation sent a powerful message: wellness matters at every level.
For beginners, LISS builds the confidence needed to eventually try more challenging workouts. For fitness enthusiasts, adaptable office-friendly HIIT exercises provide the challenge they crave whether they’re working from home, at the office, or on the road. The beauty of these approaches is their flexibility—they work anywhere, from corporate headquarters to home offices to hotel rooms during business travel.
Heart rate monitoring has become the unexpected team-building tool, with employees comparing their zones and celebrating improvements together. One HR director told me, “I never thought I’d be excited about my heart rate, but here I am, showing everyone my stats like they’re my kids’ photos.”
The Hybrid Approach: Where Magic Happens
The most successful workplace fitness solutions embrace flexibility rather than choosing sides in the HIIT vs LISS comparison. Think of them as the perfect workplace partnership: HIIT delivers impressive results in tight timeframes (like your efficiency expert), while LISS provides the sustainable foundation that keeps everything running smoothly (like your operations team).
A balanced approach supports everyone—from the employee who can barely find 15 minutes between meetings for a quick time-efficient workout to the team member who processes their best ideas during a 45-minute walk.
Beyond the Burn: Why HR Leaders Should Care
The impact extends beyond physical fitness. After implementing combined cardio programs, our partner companies report fewer afternoon energy crashes, decreased stress levels, and—perhaps most surprisingly—more creative problem-solving during team challenges.
As one insurance provider put it: “We spend less on healthcare claims and more on celebrating improved health metrics. That’s a trade I’ll make any day.”
Your Next Steps
Creating cardio options that work for everyone doesn’t mean overhauling your entire wellness program overnight. Start by understanding your team’s preferences and constraints, then gradually introduce both HIIT and LISS elements that feel accessible rather than overwhelming.
Remember, the goal isn’t creating a company of fitness models—it’s fostering an environment where movement becomes as natural as part of the workday as coffee breaks (though hopefully more energizing and less jittery).
Your Partner in Workplace Wellness—Anywhere, Everywhere
Need help navigating the HIIT-LISS landscape in today’s distributed work environment? At Goomi Group, we’ve designed programs that bring the wellness experience to everyone, no matter where they log in from.
Our virtual and in-person fitness solutions adapt seamlessly across work arrangements—from headquarters to home offices and everything in between. We’ve seen participation rates soar when team members can join a quick HIIT session from their living room or follow a guided beginner-friendly fitness routine during their lunch break at the office.
Your custom fitness program customization is just an email away—reach out at info@goomigroup.com and let’s create employee exercise options that energize your team, regardless of location. Because great workplace wellness isn’t about where we work—it’s about how we thrive together.
