Low-intensity steady-state (LISS) training is a flexible exercise option for all fitness levels — it can be done anywhere. “Low-intensity” means it’s not too hard on the body, and “steady-state” means you keep a steady pace for a longer time. It’s the opposite of high-intensity interval training (HIIT). Instead of short bursts of effort, you work at a steady pace that raises your heart rate to about 60–65% of your maximum and hold it for 30 to 60 minutes.
Because LISS is so adaptable, you can easily do it at home. Here are 5 LISS home workout ideas.
1. Stairs
Climbing stairs gets your blood moving, warms up muscles, and works your glutes and hamstrings. Use a stair climber at a slow, steady speed if you have one, or just walk up and down the stairs in your home, building, or a nearby park.
2. Walking
Walking is a simple LISS option that needs no equipment. Aim for a 30 to 60-minute walk outdoors. If you want to keep a steady, slow pace, use a treadmill. Small folding treadmills are great for tight spaces and easy to store.
3. Cross trainer
An elliptical (cross trainer) gives a similar cardio workout to a treadmill but with less impact on your joints. That makes it a good choice for low-impact LISS, for example if you’re recovering from an injury.
4. Cycling
Cycling is a popular activity — in 2021, about 7.5 million people in England took part in some form of cycling. Use your regular bike for a steady ride, or try a stationary bike at home so you can pedal while watching TV.
5. Aerobic circuit
If 60 minutes of one exercise sounds boring, build a LISS circuit. You can tailor it to the equipment you have or do it with no equipment at all. Try slow, steady rounds of marching on the spot, squats, overhead reaches, and other moderate moves for up to an hour.
Give LISS a try — these five easy options work well at home, for any fitness level, with or without equipment.