Embracing Low-Intensity Steady State (LISS) Training at Home
Low-intensity steady-state (LISS) training is a versatile exercise method suitable for people at all fitness levels. It provides a way to work out conveniently, without being restricted by location or needing specialized knowledge. The term “low-intensity” means it’s gentle on your body, and “steady-state” refers to maintaining a consistent pace for a prolonged period.
Unlike high-intensity interval training (HIIT), LISS involves working out at a moderate intensity, keeping your heart rate at about 60-65% of your maximum, and sustaining this level for 30 minutes to an hour.
Five LISS Home Workout Exercises
LISS exercises are easy to integrate into your home routine. Here are five effective LISS workouts you can try at home:
Stairs
Use the stairs in your home or apartment building to get your blood flowing, warm up your muscles, and work your glutes and hamstrings. Stair climbing is a great way to incorporate LISS training without needing a gym.
Walking
Walking is a straightforward LISS exercise that requires no equipment. Aim for a 30 to 60-minute walk outside. If the weather or conditions don’t allow it, walking on a treadmill at home can provide a similar benefit.
Cross Trainer
A cross trainer or elliptical machine, often a staple in home gyms, is excellent for mimicking the effects of a treadmill while being easier on your joints. This is particularly beneficial for those who need a low-impact option, such as individuals recovering from injuries.
Cycling
If you enjoy cycling, use your bicycle not just for commuting but also for fitness. Alternatively, a stationary exercise bike allows you to cycle indoors while watching TV or listening to music.
Aerobic Circuit
Create an aerobic circuit to keep your workouts varied and engaging. This routine can be adapted to whatever equipment you have or can be done without any equipment at all. Include a series of slow and steady exercises like marching in place, squats, and overhead reaches, aiming for a total duration of up to an hour.
These five simple LISS exercises are tailored for different fitness levels and can be performed with or without equipment, ensuring a fulfilling workout at home.
About the Author
Sofia Alves is a running enthusiast and fitness advocate who is passionate about helping others adopt healthy lifestyles. Her commitment to continuous learning and education in fitness is a testament to her dedication. Sofia believes that the only workout you’ll regret is the one you didn’t do.
