liss cardio training

LISS Cardio: 5 Benefits Of A LISS Workout

There are many different types of cardio exercises that you can do, but one of the most popular is LISS cardio (low-intensity steady-state).

This type of exercise is great for everybody because it is easy to get started and doesn’t require any special equipment. In this article, we will discuss the top benefits of doing a LISS workout.

What is LISS cardio?

LISS stands for low-intensity steady-state (sometimes just referred to as steady-state cardio). Contrary to HIIT (high-intensity interval training), the idea behind LISS is that you will be working out at a low intensity for a long period of time. It’s about increasing your cardiovascular endurance without putting too much stress on your body.

The great thing about LISS cardio is that it can be done without any equipment at all or performed on any common type of cardio machine, such as a treadmill, elliptical, or stationary bike.

LISS Cardio Workout Examples

There is a multitude of different types of LISS training exercises. Here are a few common steady-state cardio examples:

  • Brisk walking
  • Jogging
  • Stair stepping
  • Swimming
  • Cycling
  • Rowing

The Top 5 Benefits of LISS Cardio

So, what are the benefits of LISS cardio? Let’s take a look:

It’s great for cardiovascular health

LISS cardio is fantastic for your heart health. It helps to train your cardiovascular endurance and helps build a healthier, thicker heart. The American Heart Association recommends at least 150 minutes a week of cardiovascular activity for adults and 60 minutes a day for teenagers in order to boost heart health and reduce the risk of cardiovascular diseases such as heart attacks and strokes.

LISS for weight loss

To put it simply, LISS cardio burns calories. Just because LISS cardio is low intensity doesn’t mean that it isn’t a great way to burn fat. In fact, because you are working out in a less intense way for a longer period of time, you may find it easier to burn calories doing LISS cardio compared to a higher intensity (HIIT) workout or even strength training.

It’s Low Impact on the Joints

One of the best things about LISS cardio is that it is low impact if you want it to be. There are plenty of ways to get your steady-state cardio in even if you have bad knees or hips, you don’t have to go jogging! Exercises such as walking, cycling or swimming are gentle on your joints and therefore perfect for people suffering from joint problems. This makes it a great choice for those who are just starting to exercise or for people who are recovering from an injury.

Easy to get started

As we mentioned before, LISS cardio is very easy to get started with. You don’t need any special equipment or training, you can just get out there and start moving. It could even be a bit of brisk walking around a local park!

Steady State Cardio for Stress Relief

Exercise of any kind is great for reducing stress, but LISS cardio can be especially beneficial because it is so accessible. This means that you can get all the benefits of a workout without putting too much stress on your body.

Havard Medical School explains that exercise reduces the level of stress hormones in the body, and also encourages the production of endorphins, which are the body’s way of naturally increasing your mood or numbing pain.

As you can see, there are many benefits to doing a LISS workout. If you are looking for an easy and effective way to get started with cardio, this is it. Give it a try and see how you feel!

The Disadvantages of LISS Training

While LISS cardio has many advantages, there are a few disadvantages to consider as well.

LISS Training Can Be Boring

Another downside to LISS cardio is that to some, it can be quite boring. Some people dread the thought of just sitting there on a stationary exercise bike or treadmill.

To combat this, you could add a bit more entertainment to your steady-state workouts by listening to music, listening to your favourite podcast, or even watching something on TV!

Additionally, doing the same thing over and over again can also lead to a workout plateau, which is when your body becomes used to a certain exercise and stops seeing results.

To avoid this, it is important to mix up your workouts and add variety. This can be as simple as changing the piece of cardio equipment you use or the route you take when you are walking or running.

Steady-State Cardio Might Not Be Enough

For some people, LISS cardio might not be enough. If you are training for a marathon or another long-distance event, you will need to do more than just LISS cardio to prepare.

You might also find that, as your fitness level increases, you need to add more intensity to your workouts in order to see results. This means that LISS cardio might not be the best workout for you if you are already quite fit.

LISS Cardio Exercises Can Cause Injuries

Just like any other type of exercise, there is always a risk of injury when doing LISS cardio. This is usually due to overuse, bad shoes or bad form, so it is important to listen to your body and take breaks when needed.

If you are new to exercise or have any known health risks, it is always a good idea to speak to a doctor or certified personal trainer before starting any workout routine.

LISS Exercise Will Make You Want To Eat More

Because LISS cardio is low intensity, your body will generally burn mostly carbohydrates during the workout. This can lead to cravings for sugary or carb-heavy foods afterwards.

Another disadvantage of LISS cardio is that it can make you want to eat more.

To avoid this, it is important to refuel with a healthy snack or meal after your workout. This will help to replenish your glycogen stores and give you the energy you need to recover.

On a more general note, consistent cardio workouts will of course make your body burn more energy than it normally would, and therefore you may feel hungrier as your body will be craving that extra energy that is lost. This is a good thing if you’re trying to lose weight – you’ll just have to fight those urges!

How To Get Started With LISS Cardio

Now that you know the benefits and disadvantages of LISS cardio, you might be wondering how to get started. Here are a few tips:

  1. Choose an activity that you enjoy. This can be walking, jogging, biking, swimming, or elliptical trainer.
  2. Start with low intensity and gradually increase the intensity as your fitness level improves.
  3. If you are new to exercise, start with 20 minutes (or even less!) and gradually increase the time as you get more comfortable.
  4. Once you have been doing LISS cardio for a while, you can add variety by changing the activity, adding hills or intervals, trying working out while fasted, or increasing the intensity.


LISS cardio is a great way to get started with cardio. It has many benefits, such as being easy and effective, but there are also a few disadvantages to consider. If you are already quite fit or are training for a marathon, you might need to add more intensity to your workouts. Finally, LISS cardio can make you want to eat more, so it is important to refuel with a healthy snack or meal afterwards. Thanks for reading!

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