Get Health and Beauty
Image default

What is LISS Cardio? – Benefits, Types, How to Start, and More

What is LISS Cardio?

LISS stands for low-intensity steady-state cardio. Any form of cardio exercise maintains the same low-intensity cardio pace (that is, a steady-state) for a set time.

This type of exercise has become more popular among women.

However, many fitness industry professionals have used low-intensity cardio exercise for a long time to complement intense training sessions.

What are the Benefits of LIIS Cardio?


Like other exercises, LISS cardio has several health benefits, including better blood flow, less stress, lower chance of heart disease, and better brain function.

Here are more benefits of LISS cardio:

1. Helps in Fat Burning

  • Steady-state training improves your body’s capacity to use fat for fuel instead of using the glycogen stored in your muscles.
  • A continuous aerobic exercise is more effective than HIIT in improving fat distribution.

2. Appropriate for all Levels

  • Since LISS is easier to make and gentler on the body, it is suitable for beginners.
  • Intermediate to advanced fitness levels often uses it as part of a resistance training program.

3. Allows for Easier Recovery

  • You are putting less pressure on your heart and body; you may recover more quickly and easily from LISS.

4. Train for Endurance Events

  • Exercising at a lower intensity for an extended time puts less stress on the heart and lungs than a more intense workout.
  • It can be an effective way to prepare for an endurance event.

5. Recovery after a Difficult Workout

  • You can use LISS as a recuperation session the day after a high-intensity workout.

What are the Types of LISS Cardio?


There are many LISS cardio types:

  • Walking at an average pace
  • Going hiking
  • Steady cycling
  • Steady rowing
  • And also, Swimming

Uses the cardio apparatus at the gym, such as the elliptical trainer, is steady and moderate.

Recreational activities can do at a steady-state, like skateboarding or surfing.

You can select anything you like if you can do it at a steady and average pace for around 30-45 minutes.

I’ve mentioned this before, but if you like to walk your dog for LISS, it only counts if they’re the type of dog that can walk briskly and doesn’t stop every two seconds to sniff or explore!

Remember, it’s called low-intensity steady-state cardio for a reason — it needs to be steady! So, if your pet is anything like my two dogs, then taking them for a walk probably can’t count as your LISS!

Walking your dog is a great way to get outside and spend time with your furry friend, though, and this alone can have so many benefits for your health.

How to Start LIIS Cardio?

  • Including LISS cardio into your exercise program is easy to do.
  • Whether you are a beginner, try three LISS cardio sessions per week.
  • You are at an intermediate or new level, including one or two LISS cardio sessions and one or two HIIT sessions per week.
  • All fitness levels should also include strength training exercises for all major muscles at least 2-3 days per week.
  • You belong to a gym or have cardio equipment at home, such as a treadmill, elliptical cross trainer, T-shirt, or stationary bike, you can do LISS cardio using one or many of these machines at a stable pace for 45 to 60 minutes.
  • If you prefer to exercise outside, you can hit the pavement for a long run or bike ride or hit the hills for a hike. Walking at an average pace is another excellent form of LISS training.
  • If you think you will get bored doing the same training type, you can mix objects up by doing a HIIT practice 1 or 2 days a week. Remember, since HIIT is high intensity, you should exercise for only 20 to 30 minutes.

Difference Between HIIT and LISS Cardio

liss cardio

  • LISS is an entirely different form of cardio to HIIT (High-Intensity Interval Training).
  • HIIT focuses on fast bursts of high-intensity cardio, followed by a relaxing time. For example, run all-out for 30 seconds on a treadmill by a short rest period before beginning.
  • This cycle of work-rest periods then repeats for 10-15 minutes.
  • HIIT cardio lift your heart rate fast because of the high intensity of the exercises.
  • It can cause an “after-burn effect,” where your body can continue to burn fat even after you have stopped exercising.

Why is LISS Cardio Good for you?

Combined with regular HIIT training, including LISS into your workout routine can quickly help you see the results.

These are the reasons I recommend, including LISS cardio into your training program.

1. Easy

  • Whether you are new to fitness, LISS is an easy, low-intensity form of exercise that you can start.
  • You don’t go to the gym to step outside of your comfort zone too much.
  • Starting a new fitness journey can be frightening, so LISS workouts can be an important way to ease into a new practice in a wasn’t as scary.

2. Builds Fitness Foundation

  • If you are looking to construct your fitness or haven’t exercised, LISS is the best way to do this!
  • It is low-intensity cardio, can be the best form of exercise for someone who is not long ago recovering from an injury or illness and wants to ease back into fitness.
  • LISS is simple to do, but it is an easy addition to your exercise routine if you are already working out.
  • It is because LISS generally does not place a lot of strain on your body, meaning it may do several times per week.

3. Style of Exercise

  • If you don’t have high-intensity cardio such as HIIT, then LISS is the best way to obtain moving because it is easy to twig.
  • LISS on the treadmill or travelling by going for a walk and listening to some music makes it super relaxing and pleasant.

4. Recovery Sessions

  • Whether you have had a few tough training sessions during the week, adding another HIIT or resistance session may not be the best plan for your body.
  • Low-intensity cardio can be the best way to fit exercise still in because it is low impact. It means that you are unlikely to impede your recovery by training with sore muscles.
  • LISS can help to increase blood flow to sore muscles and help reduce post-workout stiffness.

Why Should You do LISS Workouts?

liss cardio

1. Helps to Weight Loss

  • Training at a lower intensity means that extra oxygen is present in your body. As fat needs oxygen to broke down, the more oxygen you can give your body, the more fat you may burn.
  • Whether you aim to lose body fat, combining HIIT and LISS into your routine is a systematic way to achieve this.
  • While HIIT can great for burning store body fat and calories in a short amount of time, LISS is an essential addition to your workout routine because it helps your body metabolize fat — something that HIIT doesn’t do.
  • If you choose only to do LISS and not HIIT, your body may also start to break down store muscle as it burns energy, which means you may potentially lose power and strength!

2. Workout Ideas

  • There are many types of LISS that you can incorporate into your fitness schedule!
  • This type of cardio’s beauty is that so many options to select from you won’t get dull from replicate the same kind of low-intensity cardio.


LISS is most frequently associated with running, cycling, swimming, brisk walking. And also, other cardiovascular activities that require low-intensity exercise for more extended periods, typically 45 to 60 minutes.

LISS cardio can help you burn fat more effectively than higher intensity workouts. It is well suited to all fitness levels and is an incredibly useful form of training for an endurance event.

And also, to get the maximum benefits and avoid a plateau, try including HIIT and LISS sessions in your fitness plan.

You have health concerns, be sure to speak with your doctor before starting a new exercise routine.

Also Read: Papaya – Definition, Benefits, Nutritional Values, and More

Leave a Comment