LISS Cardio: How This Low-Impact Workout Can Improve Your Cardiovascular Health

You've probably heard fitness pros and weekend warriors tout the benefits of high-intensity interval training (HIIT). And there's a reason for that. HIIT is a great way to get an efficient workout that can burn calories and improve your fitness.

But high-intensity workouts aren't suitable for everyone. Even for those who are used to doing these types of workouts, too much vigorous exercise can lead to injury, overtraining, and burnout. Enter LISS cardio, a training method that involves lower-intensity aerobics.

LISS cardio is an approachable way to work out for beginners. And for those who are more advanced, it can be a great way to switch up a fitness routine.

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What is LISS cardio? 

LISS cardio refers to low-intensity steady-state cardio. With this method, you do lower-intensity cardio at a consistent pace for an extended period. It's the opposite of HIIT, which alternates short bursts of vigorous exercise and brief recovery periods.

A LISS cardio workout is typically 30 to 60 minutes. Examples of activities that you might do for this type of workout are: 

• Brisk walking

• Hiking

• Light jogging 

• Stationary biking

• Swimming

Unlike HIIT, LISS cardio requires you to maintain the same effort throughout your workout. So the target heart rate during LISS cardio is around 50% to 65% of your maximum heart rate. That puts you in the low- to moderate-intensity exercise range. And it allows you to keep moving at the same pace for longer than you can during vigorous workouts. 

There are other ways to gauge your workout intensity if you don't want to crunch numbers and track your heart rate. For example, you can also use a fitness tracker, check your rate of perceived exertion, or try the “talk test.” During a LISS cardio session, you should be able to talk –– but not sing –– pretty easily. 

What are the benefits of LISS cardio? 

A LISS workout may be longer than a HIIT session, which is typically about 20 minutes. But the benefits of LISS cardio might be worth the extra exercise time. 

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Boosts heart health 

Any type of regular cardio exercise can strengthen your heart and lungs. And better cardiovascular health may reduce your risk of heart disease and stroke. You can try adding LISS exercise to your weekly cardio routine along with moderate and vigorous workouts. 

Burns calories 

You might burn more calories in less time with HIIT workouts. But strenuous exercise isn't the only way to get a calorie-burning workout. Both HIIT and LISS cardio have been shown to burn calories, increase VO₂ max, and improve body composition in adults with overweight or obesity. 

According to research, continuous low-intensity exercise may encourage your body to use fat for energy instead of the glycogen in your muscles. For example, one study found that steady-state exercise may reduce total body fat better than HIIT in adults with overweight. 

Increases endurance and aerobic capacity

You do LISS cardio at a lower intensity to exercise for longer periods. And longer workouts are a great way to build endurance and overall fitness. 

You can gradually increase the length of your LISS workouts as your stamina improves. That makes them well-suited for athletes who do endurance-based sports. Many runners, for example, include LISS cardio in their marathon training plans. 

A small study found that steady-state exercise was as effective as HIIT in improving aerobic capacity in inactive young adults. That's good news for beginners who aren't ready to try HIIT. 

Provides beginner-friendly exercise 

One of the top benefits of LISS cardio is that it is beginner-friendly. Less vigorous workouts can be less intimidating if you are starting your fitness journey. And choosing activities you already know how to do can make LISS cardio much more approachable. 

For example, walking or biking outside with your kids or a friend can be a good LISS workout. Bonus points if you choose something enjoyable that fits your schedule easily. That can boost workout motivation. 

Are there any risks of regular LISS workouts?

LISS cardio is generally safe. But there are some drawbacks, including: 

• Time commitment: LISS cardio sessions need to be longer than higher-intensity cardio sessions to derive the same benefits. So it's difficult to squeeze in a LISS workout when you're short on time. 

• Potential boredom: Longer workouts with steady-state effort and no intervals can feel repetitive and boring after a while for some people. 

• Overuse injuries: Long workouts with repetitive motions can increase the risk of overuse injuries. So it's important to include a variety of LISS cardio activities –– and other types of exercise –– in your routine. 

How to get a good LISS workout

Here are a few tips to get started with LISS workouts:

• Aim for two to three LISS sessions per week. And be sure to include  other forms of higher-intensity cardio –– and rest days –– to your weekly fitness plan. 

• Turn workouts you enjoy into LISS cardio sessions. You can use the LISS method with cardio workouts you love, like jogging or swimming. 

• Get outside. Enjoy outdoor exercises like walking, hiking, and biking to get fresh air and enjoy a change of scenery.

• Increase your LISS cardio workout time gradually. Not up to a 45-minute LISS workout yet? That's OK. Aim for 30 minutes if you can. Then, slowly work your way up by adding 5 minutes at a time. 

• Don’t be afraid to multitask. If you have proper exercise form, there's no reason why you can't multitask during LISS cardio. Use your LISS workouts to listen to podcasts or watch a favorite show, as long as you can do so safely. 

• Check your heart rate. You can use a heart rate monitor or fitness tracker to keep your exercise intensity consistent. 

• Exercise with a buddy. Doing LISS cardio with a friend may increase motivation and prevent boredom during long workouts.

Why trust our experts?

Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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