The full breakdown. What it is, why it matters, how to use it.
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.
Related Terms
- Cardio
Cardio Zones
Heart-rate ranges used to target specific aerobic adaptations.
Open - Nutrition
NEAT (Non-Exercise Activity Thermogenesis)
Calories burned through daily movement outside of formal exercise.
Open - Recovery
Active Recovery
Low-intensity movement on off days to promote blood flow and recovery.
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