The main reason or advantage of doing LISS instead of HIIT is the lack of central nervous system strain it places on your body. LISS cardio is also a lot less harmful on the rest of your body as well, such as muscles, joints and bones. You’ve probably pretty familiar with this first one since you more than likely do it to some extent every single day.
Example Walking Workout: At a brisk pace, walk at a steady rate for 25-30 minutes to start with. One of the most popular cardio workouts for CrossFit is to row so many meters for time; what many people fail to realize is that rowing is also a great steady state cardio workout when done correctly.
Example Rowing Workout: Row 30 minutes at a brisk pace but keeping the rate as steady as possible. If you’re one that’s not keen on going to the gym all the time, especially just for cardio, then an elliptical is something to definitely invest in. Example Elliptical Workout: At a steady pace, go forward for 15 minutes and then pedal backwards for 15 minutes. Example Swimming Workout: Find whatever stroke you are the best at and continuously swim up and down the length of the pool without letting your feet hit the bottom.
Finding ways to incorporate LISS cardio is not only essential for relieving your central nervous system but it also aids in full recovery of your muscles from the beating they’ve taken all week in the gym. If you have been struggling to find the fastest way to burn fat and want an effect way to keep your muscle gains I highly recommend running stairs. One of the principles of interval training or burst training, as it is also called, requires doing an activity at high intensity for a brief time and then slowing down or resting in short periods.


Although most cardio programs emphasize doing long and steady state cardio in order to lose fat, the truth is these types of workouts are not the best.
Although steady state cardio like long distance running will help you burn calories and burn some fat the results you will achieve are not like interval training.
The point of taking every other step on the way up is to get the most out of the glutes, hamstrings and calves. If you want to add a higher degree of difficulty and make this a full body workout then do push ups when you reach the top and crunches at the bottom or vice versa.
I tried running stairs which is a great workout but I get scared that I will slip so I stick to hill sprints on grass.
Feel free to look at other articles I have written in my blog so you can find tips that will get you closer to your goals. Running the stairs has made me look type Gorilla, like a Jersey Shore juice-head, in oppose to a smaller more less-intimating ladies man. My question is, if I continue running the stairs, increasing reps and intensity – will I loose weight making myself a bit slimmer? With respect to reps and intensity- I feel that around 15 minutes of stairs followed by 15 minutes of moderate intensity cardio like jogging or a brisk walk is sufficient. The heart rate is elevated but in a moderate manner as opposed to doing HIIT workouts like sprinting and other high-paced interval styled workouts. Steady state cardio is a lot less taxing on your body and ultimately can be used as a recovery tool when placed properly in your routine. Walking, for example, is a lot less taxing on your knees, shins and ankles than it is sprinting either on the concrete or on the track.


I know what you’re thinking: “Who in their right mind thinks that you can improve your fitness level with just walking?” Besides, this is what your grandma and her buddies do every day around 9 o’clock in the morning. Utilize the heart rate monitor that is attached to the rower machine to ensure that you’re in the perfect zone depending on whether you’re wanting to burn fat or ensure you’re reaching the cardiovascular level. Bump up the intensity if you feel you can go harder but ensure that you’re not pushing yourself too much so you can make it the full 30 minutes. Low impact and very non-age specific, the elliptical is great for anyone wanting to lose 5 pounds or lose 50. Changing up the different types of strokes will enable you to work the different muscles on the anterior and posterior parts of your body.
If your goal is more to just burn some excess fat, these types of workouts are great for beginners and will keep you motivated while on your fitness journey. Keeping LISS cardio in mind for varying your fitness and switching it up on your next gym outing, try these 4 forms of LISS cardio on for size and seek the fat loss and overall recovery that comes with steady forms of cardio. But contrary to popular belief, walking is one of the best forms of steady state cardio because of its lack of wear and tear it places on your body. Not only can you get a great workout in at the gym but you can workout in the comfort of your own home and at a very casual pace. Remember that the calories running up and down stairs is one of the fastest ways to burn fat.



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