Definition
LISS is low-intensity steady-state cardio performed at 50–65% of max heart rate for 30–60+ minutes. It burns fat directly, improves mitochondrial density, accelerates recovery between lifting sessions, and is easy to recover from. Walking is the most common and sustainable form of LISS.
Real questions
Is LISS or HIIT better for fat loss?
LISS is more sustainable, less stressful, and easier to do daily. HIIT is more time efficient but harder to recover from alongside heavy lifting.
How much LISS per week?
3–5 sessions of 30–45 minutes. Daily 30-minute walks are one of the most effective fat loss habits.
Stack with
Put it to work
Coach Foster builds your program around liss (low-intensity steady state) and the rest of the fundamentals, shaped to your body and your week.