Low-Intensity Steady State (LISS) Cardio Home Workout Examples

Medically reviewed by Katrina Carter, DPTMedically reviewed by Katrina Carter, DPT

Low-intensity steady state (LISS) cardio is exercise or physical activity that maintains the same, steady, low-intensity cardio pace for a period of time (at least 30 minutes).

How Is LSS Cardio Unique?

LISS cardio is a stark contrast to high-intensity interval training (HIIT), which involves alternating between short bursts of high-intensity exercise and rest.

LISS cardio is a variation of steady-state cardio, which also includes moderate-intensity steady-state (MISS) cardio. Steady-state cardio means continuous aerobic exercise. It is characterized by:

• Being in the aerobic zone, where the body uses oxygen to produce energy

• Having a consistent intensity (low intensity for LISS, moderate for MISS) that remains relatively constant throughout the workout

• Having a sustained duration, typically at least 20 to 30 minutes, and may go as long as an hour or more, depending on your needs, preferences, and abilities

Benefits of LISS cardio may include:

• Increased fat-burning potential (more than HIIT, because the heart rate is elevated for a longer period of time)

• Calorie burning
  

• Increased activity for people who have sedentary occupations

• Reduced risk of sports injuries (lower-impact than programs such as HIIT)

• Can be done by people with a variety of fitness levels

• Can help improve endurance, stamina, and cardiovascular health
  

• May help with mental health features such as boosting mood, stress reduction, and mental clarity

• Suitable for a variety of ages and is often recommended for older adults as a way to maintain physical fitness
  

• May carry less risk of acute myocardial infarction (some research has found higher intensity exercise may be a trigger for acute myocardial infarction in middle-aged and older adults, and that "excessive" volume and intensity of exercise training may lead to adverse changes in the size and shape of the heart in athletic individuals)

• May improve muscle endurance and aerobic capacity, which can enhance daily activities (such as playing with children, completing housework, and enjoying active hobbies)
  

• Easier, faster recovery period than high-intensity workouts
  

• May be easier to stick with consistently over time, as some research shows it to be more enjoyable than more intense workouts
  

Aerobic Exercise Vs. Anaerobic Exercise

Aerobic exercise is a prolonged physical activity that uses large muscle groups in which the muscles are fueled by oxygen. Examples include swimming, jogging, dancing, and cycling.

Anaerobic exercise is short bursts of physical activity that is fueled by energy sources within the contracting muscles, without relying on inhaled oxygen as an energy source. Examples include HIIT, powerlifting, and sprinting.

LISS Cardio Workout Examples

One of the benefits of LISS cardio is the variety of activities available. Many don't require extra equipment, and it can be done right at home.

Adaptations and Home Workouts

LISS cardio activities you can do at home include:

• Dancing

• Following low-intensity aerobics videos

• Stair climbing

Depending on the intensity, even household activities may count as LISS cardio workouts if the activity is sustained long enough and the heart rate remains in the target range. Examples might include:

• Gardening

• Shoveling snow

• Yard work

Exercise Equipment

Exercise equipment can be incorporated into LISS workouts, whether in a gym or at home. Some equipment you might want to try could include:

• Elliptical machines

• Rowing machines
  

• Stair climbing machines

• Stationary bikes

Machines that allow you to adjust settings such as speed, incline, and resistance can help you stay in your target heart rate zone, and target different muscle groups.

Outdoors

Outdoor LISS cardio activities include:

• Aqua fitness exercises

• Bike riding

• Brisk walking

• Light jogging

• Swimming

LISS Cardio and Heart Rate Range

LISS cardio aims to keep your heart rate steady at about 50% of your maximum heart rate for at least 30 minutes.

The American Heart Association provides a guide on how to calculate your heart rate, along with an age chart showing the average target and maximum heart rates by age.

If you don't have a heart rate monitor and don't want to keep checking your pulse during your workout, you can get a general idea that you're at the right intensity by paying attention to your body and your perceived exertion. Aim for breaking a light sweat but still being able to engage in a conversation.

Special Considerations

Before starting LISS cardio or any exercise program, talk to your healthcare provider to ensure that it is safe and appropriate for you.

Some things to remember include:

• Something is better than nothing: Start with what you can handle and increase length or intensity as you are able.

• Choose activities you enjoy: LISS cardio offers a wide variety of activities. Choose what works best for you and what will motivate you to keep going. Consider adding aspects that enhance your enjoyment, such as working out with a friend or listening to music, audiobooks, or podcasts.

• Set realistic goals and expectations: Building your fitness levels and seeing the results you want to achieve can take time and practice.

• Adjust as you go: As you build stamina and your fitness levels increase, your exercise routine will need to change as well. You may need to increase the intensity of your activity to reach your target heart rate. You may also want to extend the length of your workout as you are able.

• Work on a balanced exercise plan: Consider adding other types of exercises, such as strength training and flexibility exercises, to ensure you are getting a well-rounded fitness routine.
  

Summary

LISS cardio is an exercise program that involves low-intensity physical activity that keeps the heart rate at a steady pace (about 50% of your maximum heart rate) for at least 30 minutes.

Benefits of LISS cardio include fat-burning, endurance and stamina increases, cardiovascular health support, less risk of injury, and easier recovery.

Examples of LISS activities are walking, swimming, cycling, cardio fitness equipment, and aerobics videos or classes.

Always talk to your healthcare provider before beginning an exercise routine.

Read the original article on Verywell Health.