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Workout Tips

This section of our health library is devoted to – you guessed it – workout tips! Learn about all things fitness in these articles that are designed to help you get up and get moving, regardless of your physical ability.

What is LISS Cardio & Why You Should Add it to Your Life

When it comes to accelerated and successful weight loss, many often turn to intense workouts. But unlike HIIT (also known as high-intensity interval training), LISS cardio (low intensity steady state) works your body at a much slower pace and may be just as effective.


When it comes to accelerated and successful weight loss, individuals often turn to intense workouts. But unlike HIIT's cousin (also known as high-intensity interval training), LISS cardio (low intensity steady state) works at a much slower pace and may be just as effective. Can a low-intensity workout really generate healthful benefits? Let's find out!

What is LISS Cardio?

LISS was founded and popularized by Kayla Itsines and boyfriend, Tobi Pearce. Kayla became an infamous personal trainer on social media while Tobi further drives and grows the empire via digital marketing. LISS cardio stresses continuous movements instead of intense bouts of exercises like HIIT. Individuals who partake in LISS exercise at consistent paces for longer durations - typically 45 to 60 minutes while maintaining an approximate 50 to 70 percent maximum heart rate.

Kayla suggests LISS cardio promotes fat and weight loss related to more oxygen availability while doing low-intensity exercises. She further explains that when more oxygen is available, it is able to burn more fat. LISS exercises include walking, jogging, cycling, swimming, and the elliptical but at a relaxed, comfortable level.

Cardio Tips

1. Alter Workouts
When it comes to workouts, the body can start to adapt to movements. So instead of sticking to the elliptical for the fourth day, choose a different workout such as jogging, swimming, or cycling.

2. Go the Extra Mile
Well, sort of. If you are looking for workouts that torch calories quick, LISS might not be the best option. Effective LISS workouts last approximately an hour and require a little more time than a quick one-mile sprint.

3. Allow for Recovery
One perk of LISS over intense workouts is the decrease of muscle soreness and possible injuries. Although muscle soreness can be a sign of an effective workout, constant soreness can hither and prevent further workouts. Utilizing LISS can keep workouts consistent. But with any workout, if feeling too sore, allow the body to heal to prevent injuries.

4. Stretch
Stretching is just as important as the actual workout. Take the time to stretch out muscles for optimal recovery. Your body will thank you!

Should You Add LISS to Your Life?

Ultimately, individuals should choose a workout that best suits their goals and schedules. One criticism of LISS is the devoted time to workout, especially with busy and demanding schedules. However, a majority of the LISS exercises can be done without a gym membership and equipment, thus avoiding drives to the gym. Additionally, LISS closely aligns with physical activity recommendations by the American Heart Association, suggesting at least 150 minutes of aerobic exercise. Most health experts will agree a cardiovascular routine paired with a strength training regimen generally produces maximum health benefits. As a concluding note, Kayla suggests LISS cardio helps to build fitness levels, is easy to stick to, and great for recovery. To find more information on Kayla and LISS cardio, check out her personal website and blog.

Written By Sydney Lappe, MS, RDN. Published on June 22, 2016. Updated on June 29, 2016.


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