Skip to content

For Quicker Weight Loss, Try This LISS Workout, Says Trainer

If you're trying to achieve quicker weight loss, this fitness routine is for you.
FACT CHECKED BY Alexa Mellardo

Losing weight is the most common fitness goal people have when working out. It can be a bit overwhelming trying to decide where and how to start your journey. We're here for the win with a LISS workout to try when you're looking to achieve much quicker weight loss. Read on and gear up, because you'll be shedding pounds in no time at all.

First off, don't stress, because you've totally got this. When it comes to weight loss, you need to focus on three important steps. Your top priorities are to eat at a calorie deficit, get started with strength training, and get in some consistent cardio.

Let's start with cardio. When it comes to these workouts, you will need to mix in intervals as well as low-intensity steady state (LISS) work in between your other workouts. One of the best LISS methods for fat loss is walking. Getting in steps can be performed for long periods of time. Walking is also low-impact, great for stress relief, and can be an active recovery workout.

Besides walking outside, you can utilize the treadmill to get in your steady-state work—and you can make it even more effective by increasing the incline. Doing this will force your body to engage more muscle groups, leading to a higher calorie burn.

Want to incorporate more steady-state work into your fitness routine? Give this workout for quicker weight loss a try. And next, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Incline Treadmill Walk

closeup woman walking on treadmill incline to speed up belly fat loss at gym during treadmill workout

The treadmill is an excellent workout machine, considering you can use it any time, each day of every week, regardless of the weather outside. To get started with your incline treadmill walk, set the incline to 10 to 15 degrees and the speed to 3.0 to 3.5mph. Walk at this pace, and maintain it for at least 20 to 30 minutes. It doesn't seem like much, but it's really quite effective!

And if you're already doing treadmill work at the gym, there are several other LISS workouts you can incorporate, indoors and outdoors.

Related: Get Rid of a Sagging Lower Belly With This Fat-melting Routine, Trainer Says

Outdoor Hill Hikes

woman doing uphill hike, exercise to lose inches off your waist

Find a hiking trail in your local area where there is an elevation and you can benefit from a nice, steady climb. Consider the weather and your aerobic endurance when you decide on a location. Grab your hiking shoes, invite a friend, remember to bring water, and get to it!

Track Workout

man running track for quicker weight loss

If you have access to a track where you live, you can incorporate some low-intensity work there. Besides walking at a brisk pace, you can jog lightly for several laps, too. You should try to get in 1 to 2 miles at a minimum.

Want a bit more of a challenge at the track? You can alternate between stretches of your long walks with bodyweight walking lunges. Try brisk walking for a ¼ mile, then performing lunges for 60 seconds, then back to walking. Repeat for as many sets as possible.

Related: 3 Exercises for a Smaller Waist That Trainers Swear By

Stair Workout

stair workout for quicker weight loss

One underrated LISS workout is stair climbs. To get started, find a place near your home where there are lots of steps. Check out bleachers, parks, and more, then perform several laps up and down. You can set a timer to do as many as possible, or challenge yourself with a lap goal.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Filed Under