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What is LISS: A Full Guide

Updated: Jan 11


You’re at the gym every week smashing your New Year’s resolutions already but maybe you’re looking for something different. Something a little simpler than lifting weights and running hard. Enter LISS!


What is LISS?


LISS, or Low-Intensity Steady-State Cardio, is a workout strategy that involves performing cardio exercises at a moderate intensity for an extended period. This type of training is in contrast to high-intensity interval training (HIIT), which alternates between short bursts of high-intensity exercise and periods of rest.


Benefits of LISS


LISS offers a range of benefits for individuals seeking to improve their overall fitness and health. Below we highlight a few benefits of LISS.


1. LISS Burns Fat


While HIIT is often praised for its fat-burning potential, LISS can also be effective for fat loss. During LISS, your body primarily burns fat for fuel, especially when combined with a calorie-controlled diet.


2. Improved Cardiovascular Health


Consistent LISS can strengthen your heart and improve blood circulation. This can reduce your risk of heart disease, stroke, and other cardiovascular conditions.


3. LISS Enhances Endurance


LISS is excellent for building endurance. By performing steady-state cardio for extended periods, you can increase your body's ability to use oxygen efficiently.


4. LISS Reduces Stress 


LISS can be a calming and meditative form of exercise. The rhythmic nature of many LISS activities can help reduce stress and anxiety. Especially as many LISS activities can be enjoyed outside where you can enjoy even more benefits but especially soaking up vitamin B.


5. Joint-Friendly


LISS is a low-impact form of exercise, making it gentle on your joints. This is especially beneficial for individuals with arthritis or joint pain.


Examples of LISS Activities


There are many activities that can be classified as LISS. Below we highlight some popular examples, such as walking.


  • Walking: A simple yet effective LISS activity, walking can be done anywhere, anytime. Whether you’re on a treadmill or enjoying the outdoors!

  • Jogging: A slightly more intense form of LISS, jogging can help improve cardiovascular health and endurance. 

  • Cycling: Whether you're cycling outdoors or on a stationary bike, cycling is an excellent LISS activity that can be adjusted to your fitness level.

  • Swimming: Swimming is a low-impact, full-body workout that can be performed at a steady pace.

  • Yoga: While often associated with flexibility and mindfulness, yoga can also be a form of LISS, especially slower-paced styles like Hatha yoga.


How to Incorporate LISS into Your Routine


To incorporate LISS into your workout routine, you have to combine a few workout elements to create the perfect balance. To start, choose your LISS activity. Select an activity that you enjoy and that fits your fitness level. Then you should aim for a moderate intensity level, where you can still carry on a conversation but are slightly out of breath.


While performing your LISS activity, you should maintain a steady pace. Avoid sudden bursts of intensity and maintain a consistent pace throughout your workout. It’s important to pay attention to your body and adjust the intensity or duration of your workout as needed. You want to avoid racking up an injury that could sideline you for even longer.


Combine LISS with other training, such as strength training or HIIT, for a well-rounded fitness routine.


LISS is a versatile and effective way to improve your overall health and fitness. By incorporating LISS into your routine, you can enhance your cardiovascular health, burn fat, reduce stress, and improve your quality of life. Remember to consult with your healthcare provider before starting any new exercise program.

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