When it comes to cardio, low-intensity workouts are often overlooked by the likes of their high-energy counterpart - HIIT. But what if you’re looking for something low-impact, beginner-friendly or better suited for recovery? This is where LISS cardio comes in.
LISS stands for Low-Intensity Steady State cardio, which you might know as low-intensity exercise, or steady-state cardio (STT) and refers to a type of cardiovascular workout that involves maintaining a steady, moderate effort for an extended period. Walking, swimming, cycling, and even steady-paced rowing are great examples of steady state cardio. These longer-duration cardio workouts are a go-to for those who are easing back into exercise, training for endurance, recovering from injury or looking for a low-impact way to keep fit.
So, why should you add LISS cardio to your routine? It’s beginner-friendly, great for fat loss, supports endurance, and helps recovery… all without putting excessive strain on the body. Whether you’re aiming to improve aerobic fitness, aid muscle recovery, or just get moving more often, LISS is a solid addition to any training plan.
In this guide, we’ll cover:
What is steady state cardio
Examples of LISS workouts you can start today
The benefits of LISS cardio
How to incorporate Low-Intensity Cardio into your weekly routine
Heart rate zones explained so you know exactly how hard to work
Let’s get into it!
What Is LISS (Low Intensity Steady State) Cardio?
LISS (Low-Intensity Steady State) cardio is a simple yet effective way to improve endurance, burn fat and boost recovery. It’s a type of workout that is all about maintaining a consistent effort at a low to moderate intensity for an extended period, usually 30-60 minutes at around 60-70% of your maximum heart rate, otherwise considered zone 2 training [1].
Unlike HIIT (High-Intensity Interval Training), which involves short bursts of movement at max effort, followed by rest, LISS likes to keep things steady. Think of it as the easy-going cousin of HIIT, offering a more sustainable and low-impact way to work on your cardiovascular fitness.
How does LISS Cardio Work?
Low-intensity cardio - like walking, helps to keep you in a low aerobic heart rate zone (fat burning), which makes it a great workout for anyone looking to improve their endurance and burn calories without overloading the body with stress. That’s what makes it such a great easy recovery day exercise too.
Because it’s a low-impact exercise, LISS is accessible for all fitness levels and ages. It’s great for beginners, for those recovering from injuries, for when you can’t make it to the gym or for anyone looking for a less intense way to stay active.
Examples of Low Impact Cardio
Outdoor walking or hiking
Walking or easy hikes are a simple yet highly effective type of low-intensity workout. Walking outdoors is an easy steady state cardio workout that also helps reduce stress by getting you out and enjoying the fresh air, a change of scenery and a moment to connect with nature.
Treadmill walks e.g. 12/3/30 method
If outdoor walks aren’t an option, treadmill workouts are a great alternative. The 12/3/30 method (walking at 3mph on a 12% incline for 30 minutes) is a popular workout for building endurance, fat loss, and cardiovascular fitness. However, you can also just walk at a speed and incline comfortable for your fitness level, making sure to use the treadmill heart rate monitor to check that you're in the right zones.
Steady cycling
Both outdoor and exercise bike cycling are a great low-intensity workout. Cycle at a moderate, steady pace to build endurance, strengthen leg muscles and improve your cardio. Make sure you lower the resistance on the machines to ensure a sustainable workout for an extended duration, this will make it easier on the joints.
Swimming at a moderate pace
Swimming is a fantastic full-body workout that is low-intensity and easy on the joints, making it great for those with joint issues or recovering from injuries. The resistance of the water provides a gentle challenge for a light cardio workout. Choose breaststroke instead of front crawl to keep your heart rate lower.
Rowing machine
Rowing is another effective full-body LISS option when performed at a steady controlled pace, it engages the arms, legs, and core while working on your endurance. A light rowing workout can be a great addition to your back day workouts as a back finisher and to remove any lactic acid buildup.
Benefits of LISS Training
Aids Fat Burning & Fat Loss
Since LISS keeps you in a fat-burning heart rate zone, it’s great for weight management as it boosts your total daily energy expenditure (TDEE). Unlike HIIT, which burns carbohydrates for fuel, LISS primarily uses stored fat as energy. So when paired with a consistent training plan and balanced diet, it can support long-term fat loss healthily and sustainably [2].
Accessible for All Fitness Levels
LISS is beginner-friendly and suitable for people of all ages and abilities. It’s an easy way to start moving if you’re new to exercise, it’s low-impact, and easy on the joints, making it particularly appealing for those who want to stay active when other types of workouts are too intense.
Great for Active Recovery
Unlike high-intensity workouts, LISS helps with active recovery by promoting circulation, reducing muscle soreness and supporting overall movement without excess effort. Perfect for weekends after a week of strength training, especially for those who want to stay active on rest days while letting their bodies recover from heavy workouts.
Improves Cardiovascular Health & Endurance
Regular LISS cardio strengthens the heart, lungs, and aerobic capacity, making it easier to perform other workouts such as weight training or HIIT. It helps improve your overall stamina over time, which allows you to sustain long workouts with less fatigue. The more you do it, the longer you’ll last! Plus, studies have shown that you might get a better night's sleep after steady state cardio too [3].
Boosts Mood & Wellbeing
Like all exercise, LISS triggers endorphins, the body’s natural “feel-good” hormones. This helps reduce stress, boost mood, and improve overall mental health [4]. The low-stress nature of LISS also makes it a great form of mindful movement, allowing you to enjoy the process without overwhelming effort… and when performed outdoors? Chef’s kiss.
How To Incorporate Steady State Cardio Into Your Workout Routine
LISS is easy to add to your weekly routine, whether you’re looking to get more steps in, flush out your leg DOMs or enjoy the great outdoors. Getting started with LISS starts with working out when the best time to do it is for you, how you can implement it into your weekly routine, and how often.
Best times To Do LISS
In the morning to kickstart your metabolism e.g. a 30-minute walk.
After-strength training for active recovery and maximising fat-burning.
On rest days to promote movement without strain.
How To Implement A LISS Workout Routine
Need ideas on how to fit LISS into your week? It can be a little daunting to think about how you might fit several 30-40 minutes of low intensity cardio into your schedule, especially on top of other workouts, so here’s a sample training plan to see how your week might look:
A Week of LISS Cardio Training
Monday: 45-minute steady swimming
Tuesday: Rest Day
Wednesday: HIIT
Thursday: Strength training
Friday: Rest Day
Saturday: 1-hour steady hiking
Sunday: Pilates or Yoga
Recommended Weekly Amount
For general fitness and fat loss, aim for 3-5 LISS sessions per week, lasting 30-60 minutes per workout. If a half-hour morning walk every day is your thing for your mental health, well-being and daily fitness, there’s no danger in doing so, just make sure you are fuelling yourself properly and taking rest days when you need it.
Heart Rate Zones Explained
What should my heart rate be for steady state cardio?
Low-intensity exercise is typically defined as being below VT1 (First Ventilatory Threshold), the point at which the breathing rate begins to noticeably increase but remains controlled.
Heart Rate Zone for VT1: Studies suggest that the heart rate associated with VT1 generally falls within 91-159 bpm, though this can vary based on fitness level and individual physiology. This range can be used as a general guide for where your heart rate should be during steady-state training [5].
In terms of heart rate zone, for aerobic training like LISS workouts, aim for around 60-70% of your max heart rate or heart rate zone 2.
How to Calculate Your Max Heart Rate:
220 minus your age = max heart rate
Multiple by 0.6 to 0.7 to find your target LISS heart rate (60-70% of your HRM)
Example for a 30-year-old: 220-30 = 190 bpm (max heart rate). 60-70% of 190 = 114 to 123 bpm. This is the range you should aim to keep your heart rate in during LISS training.
What does this feel like?
You should be able to hold a conversation with ease [2]
Your breathing is controlled, you’re not out of breath or gasping for air
It should feel sustainable for a longer duration, you shouldn’t be feeling burnt out within 10-15 minutes
FAQ
Is Steady State Cardio Good for Fat Loss?
Yes! LISS cardio is effective for fat loss as it keeps you in a fat-burning heart rate zone. When combined with a calorie-controlled diet, LISS is one way to create the caloric deficit needed for weight loss while being low-impact and sustainable for long-term results.
LISS vs. HIIT - What’s The Difference?
If you’re familiar with HIIT, you might be wondering how LISS compares. Here’s a quick breakdown:
Intensity: LISS Cardio is low intensity, HIIT is high.
Duration: LISS workouts should be around 30-60 minutes, HIIT workouts are from 10-30 minutes.
Effort: Steady and consistent for LISS, alternating high effort and short rest times for HIIT.
Recovery: LISS is gentle on the body and low-stress whereas HIIT can be quite demanding and heighten stress response
Best for: LISS is best for endurance, fat burning and recovery, HIIT is best for speed, power, metabolism boost, and getting a sweat on.
HIIT vs. LISS - Which Is Best?
Both forms of cardio have benefits, and the best choice depends on your fitness goals:
HIIT: Pros: Time-efficient, burns more calories in less time, increases metabolism post-workout. Cons: Can be physically taxing.
LISS: Pros: Sustainable, lower impact, aids recovery, and promotes endurance. Cons: Time-consuming.
A combination of both can maximize fitness and fat loss results.
Is 30 Minutes of Steady State Cardio Enough?
Yes! 30 minutes of LISS cardio is enough to improve to meet your fitness goals, the recommended amount is 30-60 minutes. Over time, as your stamina builds, you’ll find it easier to work out for longer.
What Is the 30/30/30 Rule for Steady State Cardio?
Another trend popular on Tiktok, the 30/30/30 Rule is where you consume 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady state cardio. It’s a great method for prioritizing a protein-rich breakfast and light morning activity to potentially aid in weight loss and metabolism regulation.
Final Thoughts
Are you sold on LISS? Ready to swap your high-intensity workouts for something more gentle on the joints? LISS cardio is simple, effective, and accessible, and the benefits to your health, mood and endurance are fantastic. If you’re looking for a sustainable way to stay active, incorporate LISS into your overall routine. It might not have the high-intensity thrill of a BootCamp style workout or spin, but it offers a steady and sustainable approach to achieving your fitness goals - one step, stroke or pedal at a time.
Now you’ve learnt a little bit about the heart rate zones in LISS training, maybe you’re curious about the others. Zone 2 training offers many benefits similar to LISS, for those who want to take their activity levels up a notch.
Download the Gymshark Training app below for more workout ideas; from cardio to conditioning, we've got it all.
References:
[1] *Achten, J., & Jeukendrup, A. E. (2003). Heart rate and exercise intensity during sports activities: Practical application. Sports Medicine, 33(7), 517-538. https://doi.org/10.2165/00007256-200333070-00004*
[2] Kelley, G. A., & Kelley, K. S. (2014). Impact of aerobic exercise on lipids and lipoproteins in adults: A meta-analysis of randomized controlled trials. Journal of Evidence-Based Medicine, 7(2), 101-103. https://doi.org/10.1155/2014/834865
[3] Pandey, A., Salahuddin, U., Demarco, D., Ayers, C., Berry, J. D., Willis, B., & de Lemos, J. (2018). Continuous dose‐response association between physical activity and incident heart failure: A meta‐analysis. Circulation: Cardiovascular Quality and Outcomes, 11(3), e005263. https://doi.org/10.1161/CIRCOUTCOMES.118.005263
[4] Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801-809. https://doi.org/10.1503/cmaj.051351
[5] Venhorst, A., Micklewright, D., & Noakes, T. D. (2021). The ventilatory threshold: A useful concept for endurance training. European Journal of Sport Science, 21(3), 353-364. https://doi.org/10.1080/17461391.2020.1865319
