LISS (low intensity sustained cardio) or Steady State Cardio
- rae955
- Jan 31
- 1 min read
What is LISS? Low-Intensity Steady-State (LISS) cardio is a gentle form of aerobic exercise performed at 20–40% of your maximum effort. Common examples include brisk walking, light cycling, swimming, or an easy elliptical session. Typical sessions last 25–90 minutes (pending goals)
Why LISS Works:
Burns calories and promotes fat oxidation during exercise.
Easy on muscles and joints, supporting recovery.
Doesn’t drain energy for your strength training sessions.
Great for building aerobic capacity and endurance over time.
Science Behind LISS:
Classic research shows low-intensity exercise burns a higher proportion of fat during the session compared to high-intensity intervals.
Newer studies highlight that consistent LISS also improves mitochondrial function (energy production in cells) and supports long-term metabolic health.
Tips for LISS Success:
Keep your pace steady — you should be able to carry on a conversation.
Use LISS as an active recovery day between strength sessions.
Focus on movement enjoyment — long-term consistency beats intensity.
Takeaway: LISS is your “foundation cardio.” It’s low-stress, sustainable, and an excellent tool to enhance fat loss without interfering with muscle gains.
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