Low-intensity steady-state (LISS) training is a flexible exercising option suitable for all levels of fitness – it can be done anywhere, by anyone. Low-intensity means that it isn’t too tough on the body, and steady-state refers to the fact that it is completed at a constant pace over a longer period of time.
In effect, it is the polar opposite of high-intensity interval training (HIIT). Instead of doing short bursts of intense exercise, you will exercise just enough to raise your heart rate to around 60 to 65% of your max heart rate, and maintain that for half an hour to an hour’s workout.
As LISS is so flexible, you can easily get into doing these exercises from the comfort of your own home. So, let’s take a look at 5 LISS home workout exercises.
Climbing the stairs is one of the best ways to get your blood pumping, warm up your muscles, and exercise your glutes and hamstrings. If you are doing your LISS training in a gym or home gym, you can use a stair climber machine at a slow and steady speed. However, you can just make do with what you have – walk up and down the stairs of your house or apartment building, or use the stairs in a nearby park.
Walking is another fantastic LISS exercise that doesn’t necessarily require any equipment. Simply head outside for a 30 to 60-minute walk. However, if you would like to ensure your speed is slow and constant, you may like to do your walk on a treadmill.
Even if you don’t have much space at home, every home gym can benefit from folding motorised treadmills, or those that are small and stored out of sight when not in use.
3. Cross trainer
A cross trainer machine, also known as an elliptical machine, is a great piece of equipment to have in your home gym. Elliptical workouts will have a similar effect on the body as using a treadmill, however, with the added benefit of reducing the impact. This makes it a better option for those who require low-impact LISS training, such as if you are recovering from an injury.
Cycling is already a popular mode of transport for many Brits. In fact, an estimated 7.5 million people in 2021 participated in some form of cycling in England alone.
So, why not use the bike you already own for fitness as well as transportation? If taking a bike out for a spin is not your cup of tea, you can always get your hands on a stationary exercise bike, so you can cycle away in front of the TV.
5. Aerobic circuit
And finally, if doing 60 minutes of one exercise sounds like it might become boring and sap your motivation, you could always set up a LISS aerobic circuit. Even better, the aerobic circuit can be tailored to what equipment you already have, or be just as effective with no equipment at all. Try slow and steady bursts of marching on the spot, squats, overhead reaches, and other moderate exercises, for a total time of up to an hour.
So, LISS-ten to this! There you have 5 easy LISS exercises that you can do at home, suitable for all fitness levels, that make for a great workout with or without equipment.
Sofia Alves is a fitness enthusiast who loves running and motivating others to adopt and stick to healthy habits. She is always learning, searching and investing in further education to build her knowledge. She strongly believes the worst workout is the one you didn’t bother to do.