Low-Intensity, High Results: The LISS Cardio Approach
Whether doing a group aerobics class, hitting the road for an interval run, or lifting weights, working up a sweat and getting your heart racing is often the aim of a workout.
So, if you’re a fitness enthusiast (no matter how far along you are in your exercise journey), you’re probably used to pushing yourself in some capacity with high-intensity sessions.
But your body will benefit from slowing things down every so often; and regularly adding low-intensity steady-state (LISS) cardio to your routine is the perfect way to do that.
What is low-intensity steady-state cardio?
Let’s break this down into two.
“Low-intensity”: During “low-intensity” cardio, your heart rate (HR) must stay within 50-70% of its maximum beats per minute (BPM).
You can calculate your maximum HR by subtracting your age from 220. So, if you’re 20, it’s 200; 50% of that would be 100 BPM, and 70% would be 140 BPM. For exercise to be classified as low-intensity, your HR must stay between 100 and 140 BPM.
If you’re 40, your maximum HR is 180; 50% is 90 BPM, and 70% is 126 BPM, so you’d work in the 90-126 BPM parameters.
“Steady-state”: The “steady-state” aspect of LISS refers to two different elements.
Firstly, for an exercise to be “steady-state”, your HR must remain relatively consistent for at least 30 minutes, without big peaks and troughs.
And secondly, “steady-state” is often used to describe the “steady” movements performed during LISS. Low-intensity exercise tends to be conducted just using one form of cardio for a long period – therefore, you are in a “steady state”.
“Low-intensity steady-state”. So, “low-intensity steady-state” cardio is an exercise that can be done constantly for a minimum of 30 minutes with your HR at 50-70% of its maximum. The ideal parameters for LISS are 30-60 minutes within the 55-65% max BPM range, and you should be able to hold a conversation comfortably; if not, you’re going too fast.
What counts as LISS training for one person might not be low-intensity for another, though – it’s entirely dependent on your personal data. Some people might be able to jog for 45 minutes without their HR rising above 65%; others might see theirs elevate much higher and will need to walk for 30 minutes instead.
Who LISS is suitable for?
LISS is suitable – and beneficial – for pretty much anyone.
So long as you can train safely and haven’t been medically advised to avoid certain types of movement, low-intensity cardio exercise is perfect for:
Anyone who exercises at a high intensity/ high volume. Even elite athletes whose training is focused on intensity and volume benefit from not working out at their maximum capacity 100% of the time.
People returning to exercise. Whether you’re returning to movement after illness or injury, are post-partum, or just had to take a bit of a break from training, LISS is a great way to ease yourself back in without putting unnecessary strain on your body.
People at the start of their exercise journey. Because you need to complete LISS at an intensity which allows you to maintain a conversation and not get out of breath, it’s a non-intimidating and enjoyable way for people to begin to experiment with cardiovascular exercise.
Pregnant women. So long as you’ve been cleared to exercise by your medical practitioner, low-intensity cardio is an excellent way to stay active during pregnancy.
Older adults. We need to maintain physical activity levels as we age, and LISS is one of the best and most accessible ways for older adults to remain active.
The benefits of LISS cardio
Adding low-intensity cardio exercises to your weekly routine could be hugely beneficial both for your physical and mental well-being. Here’s why:
It’s low-impact. LISS doesn’t involve intense bursts of energy, big changes in speed, or actions like jumping or twisting; instead, it focuses on slower, prolonged movement of the body. So it’s not as hard on your joints, tendons and muscles as some other forms of exercise.
It’s easily adaptable. Because the focus on LISS is more on staying within the set data ranges, and less on a specific type of movement, you can pretty much do any form of cardio. This means that LISS can be adapted to suit all fitness and physical ability levels.
It can boost your endurance. Think you need to be regularly pushing yourself to the limit to improve your stamina and endurance? Think again. Studies have shown that LISS workouts can improve your aerobic capacity just as efficiently as high-intensity exercise.
It can speed up recovery. If you have intense sessions in your training programme – whether strength, speed, or cardio-focused – evidence suggests that you could recover quicker from them by completing a LISS cardio workout the next day.
It can improve your mental health. A 2024 study carried out by Anglia Ruskin University found a strong link between people’s participation in low/moderate-intensity exercise and a reduction in the rates of depression.
It’s cheap. You can complete a really effective low-intensity, low-impact cardio workout by going for a brisk walk or a slow jog, meaning you can work out for free. You don’t need a gym membership or any equipment, so LISS is a really accessible way to add more movement to your routine.
The downsides to LISS cardio
LISS workouts aren’t quick. You need to exercise steadily for a minimum of 30 minutes to see a benefit, but ideally, you’ll be moving for 45 minutes or more. With warm-up and cool-down time, LISS sessions can easily take upwards of an hour, which some people find tricky to find time for.
Also, because LISS relies on staying within a set HR zone for a long time, you might need to invest in a watch or HR tracker if you don’t have one (or only use gym machines with a built-in heart-rate monitor on the handles/bars).
And, while the risk is relatively low, high levels of LISS can result in overuse injuries – especially if you’re not varying your movement patterns. Too much of any one movement can cause issues, so mix up different exercises like jogging, walking, cycling and swimming, and ensure you’re having a couple of full rest days each week.
Finally, some people simply find LISS a bit dull (especially if they’re used to exercising at a high intensity). If this is you, it might be worth experimenting with listening to podcasts or music while you’re training, and varying your workouts using our suggestions below.
LISS workout routine ideas
Because LISS focuses on continuous, consistent movement for a prolonged period, it’s not the same as a HIIT workout, where you can do lots of different exercises and short bursts of intense activity with recovery.
For LISS to be effective, you need to do one form of cardiovascular exercise for at least 30 minutes. If you’re exercising away from a gym, this could be running, walking, or cycling. Most gyms offer a range of cardio equipment, such as rowing machines, elliptical machines, steppers, and treadmills – all great options for varying your LISS exercise. Swimming is a good option, too, or you could even try walking or gently jogging in the pool.
However, just because you need to do the same movement consistently for several minutes doesn’t mean it needs to be boring. So long as your heart rate stays in that 50-70% range and you don’t need to stop for a rest, then you can mix it up.
Some suggested LISS workouts would be:
30 minutes of continuous exercise on one machine, followed by 30 minutes on another machine with as little rest as possible in between (try 30 minutes on a stepper followed by 30 minutes walking on the treadmill).
Timed intervals; for example, 5 minutes at a moderate tempo, 5 minutes at a slow tempo, for 30 minutes. Or 10 minutes at a moderate tempo, 10 minutes at a slow tempo, for an hour.
Using an elliptical machine, alternate the direction you’re pedalling. You could do 15 minutes one way, and then 15 another, for a minimum of 30 minutes.
If you’re using a treadmill, you can vary the incline – try jogging at a 1% incline for 5 minutes, then walking at a 5% incline for 5 minutes, then repeat.
Alternate swimming and walking the length of a pool.
How often can you do LISS workouts?
How often you can complete LISS sessions depends greatly on your exercise history.
Most people who train regularly – especially those who exercise at a high intensity or for long periods – can add low-impact, low-intensity sessions into their programme with no issues.
However, it's best to start slow if you’re returning to exercise after a spell away or are doing cardiovascular training for the first time. Try starting with a 30-minute walk a few times a week; then, either add an extra walk or increase the 30-minute sessions to 45 minutes. Once you can do this comfortably, you can experiment with slightly more intense movements like cycling or light jogging.
Recommended training gear for LISS
While many forms of steady-state cardio can be done without any equipment, you need to be comfortable if you’re going to be moving for prolonged periods.
Our range of short-sleeve t-shirts and sports t-shirts features vests and short-sleeve and long-sleeve tops, all of which are moisture-wicking and made from super-soft materials so you’ll stay dry and comfortable no matter how long you’re working out.
And our leggings are designed to be worn for the long haul: whether you’re rowing in the gym or walking in the countryside, the super-stretchy, sweat-wicking material and ultra-comfortable waistband means you’ll have no clothing distractions during your long LISS workouts.
If you’re running or jogging, you’ll need to make sure your feet are cushioned and protected. Our women’s running shoes and trainers and men’s running shoes provide various support levels for all pronation types.
High results from a low intensity
Whether you jump in the pool, hop on your bike or simply go for a brisk walk during your lunch break, LISS is one of the easiest – and most effective – forms of movement to add to your daily routine.
But remember the all-important rules: track your heart rate, don’t stop for at least 30 minutes and make sure you can hold a conversation while moving.
