LISS stands for Low-Intensity Steady State cardio. It’s a form of aerobic movement performed at a comfortable, sustainable pace for an extended period of time — usually 20–60 minutes — where your heart rate stays relatively steady.
During LISS, you should be able to:
Hold a conversation without gasping for air
Breathe mostly through your nose
Feel like you could keep going longer if needed
💡 Think: gentle but intentional movement, not pushing to exhaustion.
How LISS Is Different From HIIT or SIT
While all three can improve cardiovascular fitness, they stress the body very differently.
LISS (Low-Intensity Steady State)
Intensity: Low
Effort: Sustainable, controlled
Heart rate: Steady and moderate
Recovery needs: Minimal
Best for: Building aerobic base, supporting recovery, improving endurance
HIIT (High-Intensity Interval Training)
Intensity: High
Effort: Near-maximal bursts
Heart rate: Spikes up and down
Recovery needs: Moderate to high
Best for: Improving power, speed, and cardiovascular capacity
SIT (Sprint Interval Training)
Intensity: Very high (all-out efforts)
Effort: Maximal sprints
Heart rate: Extreme spikes
Recovery needs: High
Best for: Advanced athletes, short-term performance gains
Key difference: LISS trains your aerobic system without overwhelming your nervous system, while HIIT and SIT place much higher stress on the body and require more recovery.
Why LISS Is Essential — Especially If You Strength Train
If you’re lifting weights regularly, LISS isn’t optional — it’s foundational.
1. Supports Recovery
LISS increases blood flow to muscles without adding fatigue, helping:
Reduce soreness
Speed up recovery between strength sessions
Improve overall training consistency
2. Builds an Aerobic Base
A strong aerobic system allows you to:
Recover faster between sets
Maintain better form under fatigue
Handle higher training volume over time
This is true even if your primary goal is strength or muscle building.
3. Regulates Stress Hormones
Because LISS is low-intensity, it helps:
Lower cortisol
Improve nervous system balance
Counteract the stress of heavy lifting, busy schedules, and poor sleep
4. Improves Fat Metabolism
At lower intensities, your body relies more heavily on fat as a fuel source, supporting:
Metabolic health
Endurance
Sustainable energy levels
5. Keeps You Training Long-Term
LISS is joint-friendly, adaptable, and sustainable — making it one of the best tools for lifelong fitness.
Examples of LISS Workouts
LISS doesn’t have to be boring, and it doesn’t require fancy equipment. Here are several effective options:
Walking-Based LISS
Brisk outdoor walk
Incline treadmill walk
Rucking (walking with light weight)
Cycling & Cardio Machines
Easy cycling (indoor or outdoor)
Steady-state rowing at conversational pace
Elliptical at low resistance
Stair stepper at a slow, controlled pace
Low-Impact Options
Swimming laps at an easy pace
Water walking
Easy hiking on flat terrain
Everyday Movement LISS
Long stroller walks
Yard work at a steady pace
Light jog-walk combinations (if truly conversational)
Tip: If your breathing becomes labored or you can’t talk comfortably, you’ve moved out of LISS territory.
How Often Should You Do LISS?
In Moves programs, LISS is intentionally scheduled to support your overall training — not compete with it.
While we do weave in higher-intensity work like HIIT and SIT through specific movements, circuits, or days, LISS is typically programmed 2x per week to create balance.
For many programs — including Weekly Moves — you’ll usually see LISS scheduled on Tuesdays and Thursdays.
This spacing allows you to:
Recover from heavier strength days
Build your aerobic base without added fatigue
Stay consistent week after week
Typical LISS guidelines:
2 sessions per week (sometimes more depending on the program)
20–60 minutes per session
LISS pairs especially well on:
Active recovery days
After strength training (shorter sessions)
Weeks where stress or sleep may be limited
The Bottom Line
LISS isn’t “less effective” cardio — it’s strategic cardio.
It supports strength gains, improves recovery, balances stress, and builds the aerobic foundation that makes all other training more effective.
If you want to train harder, feel better, and stay consistent long-term, LISS deserves a permanent spot in your routine.
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!