LISS Cardio: Is It Better Than HIIT and 9 Workouts to Try

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If you've been searching for a low-impact exercise to incorporate into your fitness routine, LISS cardio may be the perfect solution. LISS cardio stands for low intensity steady state cardio and is a form of aerobic exercise that involves maintaining a low to moderate heart rate for an extended period. 

In contrast to high intensity interval training (HIIT), LISS cardio workouts are performed at a steady, consistent pace. This article will delve into the details of LISS cardio, including its benefits, how it compares to HIIT, and nine different workouts to try.

What is LISS Cardio?

LISS cardio is a form of cardiovascular exercise that involves maintaining a steady heart rate for a prolonged period, usually 30 to 60 minutes. The goal of LISS cardio is to increase endurance and improve overall fitness levels. Examples of LISS cardio workouts include walking, cycling, swimming, and using an elliptical machine.

Unlike HIIT, which involves short bursts of high intensity exercise followed by periods of rest or low-intensity exercise, LISS cardio workouts are performed at a steady, consistent pace. The intensity level is usually low to moderate, and the aim is to maintain a heart rate of approximately 60 to 70% of your maximum heart rate. This approach allows individuals to exercise for an extended period without becoming fatigued or experiencing the same level of muscle soreness as with high-intensity workouts.

Is LISS Cardio Good for Fat Loss?

LISS cardio is a great option for those looking to lose weight, as it can help burn fat while preserving muscle mass. When performed at a low to moderate intensity, LISS cardio can help the body burn calories from fat stores while preserving glycogen stores in the muscles. In contrast, high-intensity workouts like HIIT rely more on glycogen stores for energy and, as such, may be less effective for burning fat in the long term.

Furthermore, LISS cardio has been shown to increase metabolism, meaning that the body continues to burn calories even after the workout has ended. This effect, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC), can last for up to 24 hours after a workout.

Other Benefits of LISS Cardio

In addition to its fat-burning capabilities, LISS cardio also offers several other benefits for overall health and fitness. For example, it can improve cardiovascular health by strengthening the heart and reducing the risk of heart disease. It can also increase endurance, which can make everyday activities easier to perform and reduce the risk of injury.

Moreover, LISS cardio is a low-impact exercise that is gentle on the joints, making it an excellent option for those recovering from an injury or with preexisting joint issues. It is also a great option for those who find high-intensity workouts too challenging, as it provides a less intense, more sustainable form of exercise.

What is the Difference Between HIIT and LISS?

HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. These high-intensity intervals are typically performed at 80 to 90% of a person's maximum heart rate, with the aim of pushing the body to its limits. HIIT workouts are usually shorter in duration, typically lasting between ten to 30 minutes, and may include exercises like sprints, burpees, jumping jacks, or jump rope.

In contrast, LISS workouts are performed at a more sustainable intensity, usually at a heart rate of 60 to 70% of a person's maximum heart rate, and involve maintaining a steady pace for an extended period. Examples of LISS workouts include walking, cycling, swimming, or using an elliptical machine. LISS workouts are typically longer in duration than HIIT workouts, lasting between 30 to 60 minutes.

While HIIT is a more intense form of exercise, it primarily uses glycogen (stored carbohydrates) as its main energy source. On the other hand, LISS primarily uses fat as its energy source, making it an effective option for those looking to burn fat and improve their cardiovascular health. LISS is also a low-impact exercise, making it a great option for those with joint issues or injuries.

Both HIIT and LISS have their benefits and can be incorporated into a fitness routine based on individual goals and preferences. HIIT is an effective option for those looking to improve their athletic performance or burn calories in a shorter amount of time. LISS, on the other hand, is a more sustainable form of exercise that can improve cardiovascular health, burn fat, and build endurance. Ultimately, choosing between HIIT and LISS comes down to individual goals and preferences.

9 Forms of LISS Cardio

1. Walking

Walking is a low-impact form of cardio that can be done almost anywhere. It's an effective way to improve cardiovascular health and burn calories while reducing stress on the joints. To make walking more challenging, you can increase your pace, walk uphill, or add weights.

2. Cycling

Cycling is a great way to improve cardiovascular health and build endurance. It's a low-impact exercise that can be done outdoors or indoors on a stationary bike (affiliate link). You can vary the intensity of your cycling workout by adjusting the resistance on your bike.

3. Swimming

Swimming is a full-body workout that is low-impact and easy on the joints. It's an effective way to improve cardiovascular health, build endurance, and burn calories. You can vary the intensity of your swimming workout by changing your strokes or adding resistance.

4. Rowing

Rowing is a full-body workout that is low-impact and great for building cardiovascular endurance. It can be done on a rowing machine or in a boat on the water. You can vary the intensity of your rowing workout by adjusting the resistance on your machine or by rowing faster.

5. Stair Climbing

Climbing stairs is a great way to get your heart rate up and burn calories. You can climb stairs indoors or outdoors, and you can vary the intensity of your workout by increasing the speed or by carrying weights.

6. Elliptical Machine

An elliptical machine is a low-impact form of cardio that mimics the motion of running without the impact on the joints. It's an effective way to improve cardiovascular health, burn calories, and build endurance. You can vary the intensity of your elliptical workout by adjusting the resistance.

7. Hiking

Hiking is a great way to get outside and enjoy nature while also getting in a good workout. It's a low-impact form of cardio that can help improve cardiovascular health and burn calories. You can vary the intensity of your hiking workout by choosing more challenging trails.

8. Dancing

Dancing is a fun way to get in a cardio workout while also improving coordination and balance. It's a low-impact exercise that can be done in a group class or at home. You can vary the intensity of your dancing workout by choosing more upbeat music or by adding weights.

9. Yoga

Yoga is a low-impact form of exercise that can help improve flexibility, balance, and strength. It can also be a great way to get in a cardio workout, depending on the type of yoga you choose. Vinyasa yoga, for example, involves flowing through poses at a fast pace, which can increase heart rate and burn calories.

Who is LISS Cardio Best For?

LISS cardio can be beneficial for a wide range of individuals, including those who are just starting an exercise program, recovering from an injury, or looking to add low-impact workouts to their routine. It's also a good option for individuals who are looking to improve their cardiovascular health, build endurance, or burn calories without putting too much stress on their joints.

LISS cardio may be particularly helpful for beginners who are new to exercise, as it can help them develop a habit of regular physical activity and gradually build their fitness level. It may also be a good option for individuals who have joint pain or other physical limitations that prevent them from doing high-impact exercises like running or jumping.

Additionally, LISS cardio can be a good choice for individuals who are recovering from an injury or are looking to return to exercise after a break. Because it is low-impact and less intense than HIIT, LISS cardio can help individuals gradually build strength and endurance without risking further injury.

Overall, LISS cardio can be a beneficial form of exercise for nearly anyone, as there is not too much stress put on their joints. 

Final Thoughts

LISS cardio is a low-impact form of exercise that can provide many health benefits, including improving cardiovascular endurance and weight loss. While it may not be as intense as HIIT, LISS cardio can still be an effective way to improve fitness and achieve various health goals. 

With the nine workouts mentioned in this article, there are plenty of ways to incorporate LISS cardio into your routine and find an activity that works for you. Whether you're new to exercise or looking to add low-impact workouts to your routine, LISS cardio can be a great option for improving your overall health and well-being. However, it's important to consult with a healthcare provider before starting any new exercise program to ensure that it is safe and appropriate for your individual needs and goals.

Frequently Asked Questions

Is LISS or HIIT better for fat loss?

Both LISS and HIIT can be effective for fat loss, but the best option depends on individual goals and preferences. LISS cardio primarily burns calories from fat and can be effective for weight loss when combined with a healthy diet. 

HIIT, on the other hand, has been shown to increase metabolism and burn calories for hours after the workout, which can lead to greater fat loss in a shorter amount of time than LISS cardio. The best approach may be to incorporate both types of exercise into your routine and find a balance that works for your goals and lifestyle.

What is the best form of LISS cardio?

The best form of LISS cardio depends on individual preferences and physical abilities. Some popular forms of LISS cardio include brisk walking, cycling, swimming, rowing, and using the elliptical machine. 

It's important to choose an activity that you enjoy and can sustain for a longer duration, as LISS cardio is typically performed at a moderate intensity for 30 to 60 minutes. Additionally, low-impact activities like cycling and swimming can be beneficial for individuals with joint pain or other physical limitations. 

Ultimately, the best form of LISS cardio is one that you can incorporate into your routine regularly and enjoy doing.

What is considered LISS cardio?

LISS training is a type of cardiovascular exercise that is performed at a moderate intensity and for a longer duration, typically 30 to 60 minutes. It involves activities that can be sustained for a longer period of time without significant fatigue, such as brisk walking, cycling, swimming, rowing, and using the elliptical machine. 

The goal of LISS cardio is to maintain a consistent heart rate in a steady state for a prolonged period of time, which can help improve cardiovascular health, build endurance, and burn calories. It is a low-impact form of exercise that can be suitable for individuals of all fitness levels.

Is 20 minutes of LISS cardio enough?

While any physical activity is better than none, 20 minutes of LISS cardio may not be enough to provide significant health benefits or lead to substantial weight loss. LISS cardio is typically performed at a moderate intensity for a longer duration of 30 to 60 minutes to improve cardiovascular health, build endurance, and burn calories. 

However, if time is limited, it's still possible to see benefits from shorter LISS cardio workouts if performed regularly and combined with a healthy diet. If you need a list of foods that comprise a healthy diet, check out our Healthy Transformation Grocery List (affiliate link).

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for overall health benefits.