Low-Intensity Steady State Cardio for Fat Loss


Low-Intensity Stead State (LISS) cardio is great for fat loss.

In fact, when I’m trying to lose weight, towards the end of my weight loss phase, I add more LISS cardio and reduce the amount of HIIT I do.

This is because, as the months go on, when trying to lose weight, you get hungrier, and it’s harder to stick to your diet.

Add HIIT and other intense cardio workouts in and it’ll just get even harder.

This is why Low-Intensity cardio sessions work great.

You don’t get as hungry, they are (usually) low-impact and therefore, don’t impact recovery and you still burn calories.

The only problem is that it takes a long time to burn those calories.

That is the only con about it.

Anyhoo, let’s talk about a common way to perform LISS for fat loss.

Walking – Best Form of HIIT

Walking is my favorite form of cardio. Not just LISS. My favorite form of cardio, period.

Whether you do it at the park or on the treadmill, it’s easy and doesn’t impact recovery, which is important if you do heavy squats and deadlifts as I do.

However, it takes walking a couple of miles to burn any significant amount of calories.

Walking a couple of miles can take 1-2 hours.

As someone who works in front of his computer all day (editing YouTube videos and writing these blog posts), I can take 1-2 hours out of my day, but I don’t want to.

I like to be efficient, so I invested in an under-desk treadmill, specifically made for walking.

I talk more about it here if you’re interested:

If you like the video, please make sure to subscribe! If you have any questions, leave a comment here or on YouTube and I’ll respond to you!

Either way, you can walk outside, on the treadmill at the gym, or while working, as I do and as I write this very blog post:D

That being said, I still love another form of cardio, running.

Jogging – 2nd Favorite

Jogging is another favorite LISS cardio session I love.

My definition of jogging and running are different.

If we talk in terms of a treadmill, jogging would be 5-6 MPH whereas running would be anything about 6 MPH.

Jogging is a slow run.

For example, if I went on a LISS-style jog for 3 miles, then my jog would be slow.

I wouldn’t be trying to run my fasting mile time or anything.

I would just try to get those 3 miles in at a comfortable pace.

Hope this makes sense.

This also goes for any other cardio machine/workout.

You could do this for the:

  • Elliptical
  • Stair Master Machine
  • Bike
  • Etc.

If you have any questions, let me know in the comments!



2 thoughts on “Low-Intensity Steady State Cardio for Fat Loss”

  1. Hi I loved the article I just wanted to know when you jog what incline are you at if any? Or do you just do an incline that is comfortable with your pace?

    • Hey there Aaron.

      Thanks for the kind words! If I jog on a treadmill, I jog at 1-2% incline to replicate running outside (which has natural inclines/declines, etc.). It’s nothing too intense 😀

      Hope this helps!


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