LISS (Low-Intensity Steady State)
LISS (Low-Intensity Steady State) is sustained cardio at a low, comfortable intensity, such as walking or easy cycling, held for a longer duration.
Published by Repit Fitness · Last updated
Key facts
- Low, conversational intensity held steady.
- Easy to recover from and sustain.
- Great for fat loss and aerobic base.
- Examples: brisk walking, easy cycling, light rowing.
LISS is the gentle end of cardio: a steady, low-intensity effort you can hold for a long time, like a brisk walk or relaxed bike ride. You stay at a pace where you could comfortably hold a conversation, for 30 minutes to an hour or more.
Because it's easy on the body, LISS barely interferes with recovery from lifting, making it a useful tool for burning extra calories during a fat-loss phase and for building an aerobic base. It's low-stress, sustainable, and accessible to almost anyone — the opposite trade-off to the high-but-brief demand of HIIT.
Frequently asked questions
Is LISS or HIIT better for fat loss?
Both work — what matters is total calories and consistency. LISS burns calories with little fatigue, while HIIT is more time-efficient. Many people combine them.
How long should a LISS session be?
Typically 30–60 minutes at an easy, conversational pace. Because it's low-stress, you can do it frequently without hurting recovery from other training.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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