What is LISS: A Full Guide

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?

Low-Intensity Steady State (LISS) cardio is a form of aerobic exercise where you maintain a consistent, low-to-moderate effort for an extended period. Unlike the high-intensity bursts of HIIT, LISS keeps your heart rate within 50–65% of your maximum. This guide explores how LISS improves cardiovascular health, accelerates recovery, and serves as a sustainable pillar for long-term fat loss.

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. Let's frame it differently: Is LISS better than HIIT for fat loss? LISS is better for long-term sustainability and fat oxidation, while HIIT is superior for boosting metabolism (EPOC) in a short window. A mix of both is usually ideal.

In athletic circles, LISS is often referred to as Zone 2 Training. In this zone, your body becomes highly efficient at utilizing fat as a primary fuel source through mitochondrial adaptation. Because the intensity is low, you avoid the 'fight or flight' stress response (cortisol spike) associated with heavy lifting or sprinting, making it a powerful tool for mental clarity and heart health.

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.

To ensure you stay in the LISS zone, use the Maffetone Method or a simple percentage of your Maximum Heart Rate (MHR).

Target Heart Rate = (220 - Age) X 0.60

If you don't have a heart rate monitor, use the 'Talk Test': You should be able to carry on a full conversation without gasping for air, but you should be too breathless to sing.

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.

To that end, if you're wondering, can I do LISS every day? Yes. Because LISS is low-impact and doesn't tax the central nervous system heavily, it can be performed daily as part of an active lifestyle.

Examples of LISS Activities

Many activities 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.

If you're wondering where to LISS: The beauty of LISS is that it can happen anywhere — from a scenic trail to a gym treadmill during your favorite podcast.

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. Or refer to the table below for a snapshot of LISS versus HIIT:

Feature	LISS (Low-Intensity)	HIIT (High-Intensity)
Effort Level	4–6 out of 10 (Steady)	8–10 out of 10 (Intervals)
Duration	30–60+ Minutes	10–30 Minutes
Impact on Joints	Low Impact	High Impact
Primary Fuel Source	Body Fat (Aerobic)	Glycogen/Carbs (Anaerobic)
Recovery Time	Minimal (Daily use possible)	24–48 hours required
Best For	Active recovery, longevity, beginners	Performance, speed, calorie torching

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.

Editor's Note: This post has been updated for accuracy and current best practices.