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Everyone wants the fastest way to burn fat, and for years, HIIT (High-Intensity Interval Training) has been hyped as the ultimate solution.
Short, explosive bursts of movement, dripping sweat, and the promise of the elusive “afterburn effect” make it sound like the only real option.
But what if I told you that an easier, more sustainable approach could be just as, if not more, effective?
Low-intensity steady-state cardio (LISS) may not come with flashy marketing or extreme workout challenges, but it could be the key to long-term fat loss without exhaustion, injury, or burnout.
Science backs it up, and so do those who have ditched the HIIT madness in favor of a gentler, more consistent approach.
What Exactly Is Low-Intensity Cardio?
Think of it as exercise that keeps your heart rate in a moderate range for an extended period. Unlike HIIT, where you’re pushing your limits for short bursts, LISS keeps things controlled, consistent, and—dare I say—enjoyable.
Examples include:
- A brisk walk around the neighborhood
- A casual bike ride
- An easygoing jog where you can still hold a conversation
- A steady-paced elliptical session
- Swimming at a moderate pace
- Nothing extreme. Just consistent movement that allows your body to tap into fat stores without shocking your system.
The Big Fat Burn: Why LISS Works Like a Charm
1. Your Body Prefers Fat as Fuel
This is because of the way different energy systems function in the body.
Your body has three primary energy systems:
- Phosphagen system (used for short bursts of high-intensity effort, like sprinting)
- Glycolytic system (uses carbohydrates as fuel, primarily for moderate to high-intensity exercise)
- Oxidative system (relies on fat as the dominant fuel source, used for lower-intensity activities)
- LISS allows you to primarily engage the oxidative system, meaning a greater proportion of calories burned come from fat rather than glycogen.
To further encourage your body to rely on fat for fuel, you can incorporate a 7-Day Carb-Cycling Plan to strategically manage carbohydrate intake while maintaining energy levels.
2. It’s Sustainable (Unlike HIIT, Which Feels Like Punishment)
Let’s be honest. Not everyone loves HIIT. It’s brutal, leaves you feeling drained, and takes a toll on your joints. The constant jumping, sprinting, and plyometric moves can lead to overuse injuries, especially for those who are not conditioned for such high-impact movements.
LISS, on the other hand, is something you can do daily without feeling wrecked afterward. Walking, cycling, or light jogging places minimal strain on the joints, making it an excellent choice for those who are overweight, recovering from injuries, or simply looking for a more sustainable way to stay active.
Consistency is key for long-term fat loss. If an exercise routine makes you miserable, you won’t stick to it. And let’s be real—forcing yourself through punishing workouts that leave you drained isn’t exactly motivating. A pleasant walk outside, listening to your favorite podcast or enjoying nature? That’s something you can actually look forward to.
3. Lower Stress = Better Fat Loss
Ever heard of cortisol? It’s a stress hormone, and high levels of it can lead to fat storage (especially around the belly). HIIT and other intense workouts spike cortisol due to the high level of stress they put on the body.
LISS? Not so much. It allows you to move your body, burn calories, and stay active without triggering an excessive stress response. In fact, low-intensity movement has been shown to reduce cortisol levels, promote relaxation, and even improve mental health. Ever noticed how a long walk helps clear your mind? That’s the magic of low-intensity movement—it doesn’t just help with fat loss; it helps keep your stress levels in check, too.
By keeping stress low, your body stays in a fat-burning state rather than clinging to fat for dear life. This is especially important for those who struggle with stubborn fat around the midsection, which is often linked to elevated cortisol levels.
4. It Doesn’t Destroy Your Appetite
Ever finished an intense workout and felt like you could eat an entire pizza (plus dessert)? This can make it harder to maintain a calorie deficit, as intense cravings and an insatiable appetite may lead to overeating.
LISS, on the other hand, is gentle enough that it burns calories without sending you on an all-you-can-eat spree. A steady walk or a moderate bike ride won’t leave you feeling ravenous but will still help you maintain an active lifestyle. In fact, studies have shown that moderate-intensity exercise can help regulate hunger hormones like feeling, preventing the post-workout binge that typically accompanies more extreme training.
Additionally, since LISS allows for longer durations of activity, you may end up burning the same or even more calories over time without the risk of extreme hunger spikes. You can stay in a slight calorie deficit without constantly battling cravings, making it easier to sustain fat loss over the long run.
The Myth of the “Afterburn Effect”
People typically defend HIIT by mentioning EPOC (Excess Post-Exercise Oxygen Consumption), claiming it burns calories even after the workout is done. While that’s true, research shows that the actual additional calorie burn from EPOC is relatively small.
For example, a study published in the Journal of Sports Science & Medicine found that while HIIT does increase post-exercise oxygen consumption, the overall difference in total daily calorie burn compared to LISS is marginal.
On top of that, the physical toll HIIT takes on the body can reduce adherence, meaning fewer workouts over time.
A Complementary Strategy: Carb-Cycling for Better Results
For those looking to maximize fat loss while maintaining energy levels, pairing LISS with an effective nutrition plan can make a huge difference.
- Carb cycling involves alternating between high- and low-carb days to fuel workouts while keeping overall caloric intake in check.
- This strategy can help optimize fat oxidation, prevent metabolic slowdowns, and keep you feeling energized throughout the week
Who Benefits the Most from LISS?
Anyone can! But it’s especially great for:
- Beginners who find HIIT intimidating
- People with joint pain or injuries
- Those struggling with stress or adrenal fatigue
- Anyone who wants to lose fat without feeling wrecked
- People who enjoy movement but not intensity
How to Make Low-Intensity Cardio Work for You
- The best part? It doesn’t take much to get results.
- Aim for 30-90 minutes per session
- Keep your heart rate at 50-70% of your max (a pace where you can still talk but feel slightly challenged)
- Be consistent (4-6 days a week is ideal)
- Pair it with strength training to maintain muscle while shedding fat
- Track progress through body composition changes rather than just weight loss
The Science Behind LISS vs. HIIT for Fat Loss
The results showed that while HIIT burns more calories in a shorter time, adherence rates were lower due to how taxing it is. Meanwhile, those who performed steady-state exercise were able to sustain their routines for longer, leading to better long-term fat loss.
The Bottom Line: Don’t Sleep on LISS
High-intensity workouts might sound cool, but they aren’t always the best choice for fat loss. Low-intensity cardio is sustainable, easier on the body, and surprisingly effective at burning fat. Plus, it actually feels good.
Forget the “go hard or go home” mentality. Sometimes, the best results come from slowing down. By incorporating more LISS into your routine, you can achieve fat loss without unnecessary stress, burnout, or injury. Long-term consistency beats short-term intensity every time.
