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LISS Training for Beginners: Everything You Need to Know

Have you ever heard someone refer to a HIIT (High-Intensity Interval Training) training class and you thought to yourself, now that sounds like something I would absolutely not like to do? HIIT? Hit what? Is there punching involved? No, thank you.

Well, then LISS is for you. It’s the complete opposite of HIIT. LISS stands for low-intensity steady-state training. LISS also has a few other names that may sound more familiar to you, such as “low-intensity exercise” or “steady-state training.” So, if a HIIT workout is not for you, consider a LISS workout. Let’s dive deeper into LISS training for beginners. 

What is Low-Intensity Steady State Training (LISS)?

LISS is another common fitness acronym that refers to forms of exercise that generally take a longer time to complete while having low intensity. For example, biking, swimming, and running at a mellow level are just a few of the many forms of LISS exercises. For those who don’t like a HIIT cardio workout or may not be able to handle it, a steady state workout may be more beneficial.

How are LISS and HIIT Different?

The primary differentiator between LISS and HIIT lies in the heart rate goal. High-intensity workouts are almost always associated with a high heart rate goal, with your heart rate usually at 80 to 95 percent of your maximum. LISS is different because the heart rate goal for these lower intensity activities usually lies at around 50 to 65 percent of your maximum heart rate.

Here Are A Few Of Our Go-To LISS Exercises For Beginners 

With so many amazing kinds of LISS training exercises, sometimes it’s hard to figure out where to begin. Have no fear, though, because we have a few beginner LISS training recommendations for you. Most of them require little to no equipment and are readily available for you to do any time.  


This may sound simple and ineffective as far as workouts go, but research shows that walking has an enormous amount of health benefits. Not just for our bodies, but also for our physical and mental general wellbeing. Walking increases our blood flow, can lower blood pressure, and can even help to release endorphins (the brain chemical that triggers feelings of positivity and euphoria)! Going for a walk helps your heart and can literally put a smile on your face. This is a great LISS activity for those who don’t enjoy high intensity workouts and can be done anywhere. 


Because water makes you more buoyant and lighter on your feet, swimming has a very low impact. It makes for a fantastic choice for those looking to protect their joints and get their hearts pumping without having to do anything too crazy or risky. This LISS activity can be as simple as getting in your home pool for a quick swim on a hot day. 

LISS Benefits

There are so many benefits of LISS exercise! While we could go on and on about how much we love LISS, here are a few reasons why you should give low-intensity steady-state exercise a go:

Reduces Stress 

Low-intensity workouts are excellent for our physical health, but can have a vast impact on our mental and emotional states as well. If you need a form of exercise that will help you slow down and relax, LISS is definitely for you.

Improves Blood Flow

While HIIT and LISS forms of exercise both help increase blood flow, LISS is a gentler form of training that still helps us maintain good health. Increased blood flow helps our bodies to function optimally while encouraging healing and growth.

As with any workout, whether it’s strength training, cardio, or a light home workout, warming up is also essential for blood flow. The benefits of warming up before a workout are many and can impact how your body recovers, even after a LISS workout. So, ensure that you’re warming up before every workout, no matter your fitness level. 

Protects Your Heart

The many benefits of LISS stated above all contribute to a happier and healthier heart.LISS helps your heart to function properly and to remain strong and steady. A happy, healthy heart helps us perform better in our daily lives and can even help us live longer.

LISS is For Everyone 

While HIIT training may sound or be intimidating for some, the wonderful thing about it is that anyone can do it, no matter your experience or athleticism. 

Do I Need To Stop Doing HIIT?

Absolutely not! We here at Chuze fitness always encourage exploration of exercise forms in order to find a well-founded routine that works best for your body and your schedule. There are many benefits to HIIT training, just as there are benefits to LISS and other workout methods. If you’d like to take a dive deeper into the differences between LISS and HIIT, this article gets into it in more detail. 

You know what, I think I’ll go take a walk now!

That’s the spirit! See, you’re doing LISS training already. Go you! If you need a place to walk, swim, or try out more intense forms of exercise, we are here for you. Check out our many locations to find the one closest to you. And if you need anything along your fitness journey, don’t hesitate to reach out to our team of experienced fitness professionals.

Discover your workout routine with Chuze Fitness today!

The post LISS Training for Beginners: Everything You Need to Know appeared first on Chuze Fitness.

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