Most of you may have heard about HIIT cardio but not a lot of people are familiar with LISS workout. LISS has actually been getting some attention lately in the fitness world for a valid reason.

But what exactly does this another acronym exercise mean?

LISS stands for Low-Intensity Steady-State, and is a form of aerobic exercise done at a slower pace but in a continuous and more prolonged period.

Let’s find out why LISS is good for you, as well as its drawbacks, examples of LISS workouts and everything else you need to know about it.

What is LISS?

Low-Intensity Steady-State, or LISS, is a training method involving cardio activity such as walking, running, biking, etc., at a low intensity for a continued period, usually around 30 minutes to an hour.

LISS may be a new term for most people but this cardio activity has been around for many years. It is a common form of cardio.

Others may refer to it as low-intensity exercise, steady-state training or SST, slow long-distance training or LSD, and continuous cardiovascular exercise.

LISS is the opposite of HIIT cardio training. Unlike HIIT cardio which is done through short bursts of activity at high-intensity levels, LISS is performed at a slower pace of continuous exercise.

The heart rate goal when doing LISS cardio is around 50% to 60% of your maximum heart rate. LISS lets you improve your endurance, strength and overall body conditioning.

Why is LISS Training Good for You?

LISS training is good for you because it can give you a lot of health benefits. It can help lower the risk of stroke, obesity, heart disease and some types of cancer. Other benefits of doing LISS cardio are:

1. It is suitable for all fitness levels.

It does not matter whether you are a beginner or on an advanced fitness level; LISS is a good workout for everybody.

It is not an intimidating cardio workout because it is very easy to do and much gentler for cardio which is very appropriate for beginners. For the more advanced fitness enthusiasts, LISS can be a good part of endurance training.

2. It aids in losing fat.

LISS, like any other cardio workout, can effectively help burn fats. However, you need to do more LISS cardio workouts in order to get results. It is also good if you incorporate HIIT cardio into your fitness plan to help you achieve your fitness goals.

3. It is an effective way to train for endurance events.

If you are training for an endurance event, then LISS is a good workout for that. Doing a LISS workout puts less stress on your lungs and heart, making it an effective way to train before an endurance event.

4. It is good for aiding recovery.

If you are feeling tired after having tough training during the week but still want to exercise, LISS can be an excellent workout as it is low impact.

It aids in recovery because it boosts blood flow to injured muscles and helps in reducing post-workout stiffness. LISS also puts less stress on your body and heart, thus aiding recovery more quickly.

5. It can improve your mood.

There are many studies on how sustained exercise such as LISS can stimulate the release of neurotransmitters that can boost mood and reduce anxiety.

Notice how good it feels after a workout. Sometimes, when we feel like we are unmotivated in life, one thing we can do to get out of a rut is by moving our bodies.

6. It lowers injury risks.

Since LISS is a low-impact exercise, you can burn calories without damaging your muscles. Even if you do LISS today, you can still go for a run, jog, walk or bike without feeling sore the next day.

7. It improves brain function.

LISS cardio can help enhance your blood flow, which gives your brain more oxygen. It can improve your cognitive function, memory, mood and immune response.

8. It is very easy to stick with.

LISS is a perfect cardio exercise, especially for people who are new to fitness. Since it is a low-intensity exercise, this will be very easy, especially for beginners. This is a perfect workout for people who are just starting to build a new fitness routine.

Are There Any Drawbacks from LISS Training?

All types of exercises have some disadvantages, including LISS. Below are some drawbacks of doing LISS cardio:

  • LISS is not the best form of exercise to build power, muscle and adaptation.
  • It needs longer cardio time, usually around 30 minutes to an hour.
  • Doing the same workout with the same intensity for a prolonged period of time will make you feel unmotivated and bored. Try to make your LISS workout more fun by listening to your favourite music or having a workout buddy.
  • Though one of the benefits of LISS is having less risk for injuries, one of its drawbacks is the risk of overuse injuries by doing repeated exercise too often.

Who Should Do LISS?

LISS is a great workout option for all fitness levels.

It does not matter if you are a beginner, intermediate or advanced trainee. If you want to enhance your cardio fitness and have time for longer workouts, then LISS is a good option to incorporate into your fitness routine.

It is also a good aerobic routine for people who are overweight or those who live inactive lifestyles. People with back or knee problems will also benefit from doing LISS cardio because it won’t stress their back or knees since it is a low-intensity workout.

LISS cardio is also perfect for people training for an endurance event. People who join this event, such as cycling race or triathlon, usually have LISS cardio on their fitness routine before the big event. This helps them to prepare better before the competition.

LISS is also good for athletes who are doing recovery sessions and for people who have joint or bone conditions. LISS is generally safe for everyone who wants to start a cardio program for the first time. If you can spare 30 minutes to 1 hour of your time in your fitness schedule, then LISS would be a perfect cardio option for you.

Some Examples of LISS Workouts

The good thing about LISS workouts is that there are so many options you can choose from. Below are some of the LISS workouts you can incorporate into your fitness routine.

  • Walking
  • Biking or cycling
  • Going up and down stairs
  • Fast dancing
  • Doing water aerobics
  • Swimming laps
  • Gardening
  • Wheeling yourself in a wheelchair
  • Shooting baskets
  • Step-ups
  • Skipping
  • Gardening
  • Jogging
  • Yard work
  • Shovelling snow
  • Using cardio gym equipment at a moderate and steady pace
  • Other recreational activities, such as surfing or skateboarding are done at a steady pace

There are many things that you can do as a LISS workout. You can do any cardio activity as long as you do it at a steady and moderate rate for around 30 to 60 minutes.

How to Start with LISS Training

If you are new to LISS training and are clueless about how you should get started, then don’t worry because below are some essential tips on how you can incorporate LISS into your fitness routine according to your fitness level.

For beginners, you can start by aiming to do three LISS workout sessions every week.
For intermediates and advanced trainees, you can do one or two LISS cardio sessions and combine them with one or two HIIT sessions weekly.

The ideal LISS cardio sessions would be two to three times a week, regardless of your fitness level.
Let’s say you use indoor cardio gym equipment such as a rowing machine, exercise bike, treadmill, elliptical, etc.

In that case, you can do a LISS workout using any of these exercise machines at a moderate and steady pace for 45 minutes to one hour.

On the other hand, people who want to exercise outdoors can do LISS cardio by walking, biking or running at a moderate and steady pace for 30 minutes to 60 minutes.

If you are still not confident that you are doing it right, you can watch online LISS cardio videos guided by professional trainers. Having a guide telling you what to do will get you in the groove to start your LISS cardio right.

A workout buddy is also great when you are just getting started with your LISS workout so that someone can remind you of your pace.

Anyone can start LISS cardio training anytime. However, make sure to consult your doctor if you have pre-existing joint or muscle problems or other medical conditions.

Other Important Tips to Remember

  • Remember to start slow and build endurance steadily.
  • Do not rush to get results, and do not feel bad if you are out of shape. Everything in life takes time. Building cardio fitness is one objective of LISS.
  • There are so many LISS cardio activities that you can do, so pick something that you enjoy most. Whether it is dancing or biking, always remember to mind your duration and pace when doing any LISS cardio activity.
  • In order to commit to a LISS cardio, having a workout buddy will help because someone will tell you if you are doing it the right way in terms of pace and duration.
  • Always listen to your body. Do not force yourself to complete a 45-minute workout if you feel something is off with your body.


Low-intensity steady-state cardio, or LISS for short, is any cardio activity such as walking, running, cycling, swimming, etc., that is done at a low intensity for a continued period, typically around 30 to 60 minutes.

LISS has a lot of health benefits and is well suited for all fitness levels. Anyone can do LISS but make sure to check your doctor first if you have some health concerns.

Incorporating LISS cardio into your fitness routine can do wonders for your body and help you achieve your fitness goals. It is a good endurance and strength training exercise that can benefit your overall health and body condition.

For best results, you may incorporate HIIT cardio with your LISS sessions in your fitness routine.

So what are you waiting for? Think of your favourite cardio activity and start your LISS cardio session now!

1. Are LISS workouts good for weight loss?

According to some studies, LISS workouts are good for weight loss because they can help burn fats. LISS is an excellent form of endurance training regardless of your fitness level.

Just remember that the LISS workout will not be effective without proper diet and nutrition. You must be disciplined with your exercise and diet in order to attain your weight goals.

2. How much LISS should I do a week?

For beginners, you can do LISS cardio sessions thrice a week, and the ideal LISS cardio sessions for the intermediate level are once or twice per week while incorporating one or two sessions of HITT weekly.

3. What is the difference between LISS and HIIT?

There are three main differences between LISS and HIIT: the intensity of activity, duration of activity and calories burned. LISS cardio, as the name suggests, has a much lower intensity than HIIT.

LISS also takes a longer duration than HIIT. However, although LISS may seem to burn more calories because it is longer in duration, HIIT actually burns more calories than LISS in less time.

4. Can you do LISS workout at home?

There are so many easy-to-do LISS cardio workouts that you can do right in the comforts of your home. These include jogging, stair climbing, cycling, dancing and walking.

You can watch online LISS cardio videos led by professionals if you want some guidance. You can also listen to your favourite songs while doing your LISS cardio activity at a moderate pace to avoid boredom.