{"count":2,"next_page":null,"page":1,"page_count":1,"per_page":25,"previous_page":null,"results":[{"id":115007113488,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/115007113488.json","html_url":"https://support.sweat.com/hc/en-us/articles/115007113488-Low-Intensity-Cardio-LISS","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":14,"vote_sum":340,"vote_count":448,"upvote_count":394,"downvote_count":54,"section_id":360000111275,"created_at":"2017-05-10T08:58:03Z","updated_at":"2026-07-05T23:06:27Z","name":"Low-Intensity Cardio (LISS)","title":"Low-Intensity Cardio (LISS)","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-07-05T23:06:27Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["what is","LISS","low intensity","running"],"body":"\u003ch3 id=\"h_01KWBBXB5JVRSAME9NBWN7ESVD\"\u003eWhat is Low-Intensity Cardio?\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/low-intensity-cardio\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLow-Intensity Cardio\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e, or Low-Intensity\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003e S\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eteady S\u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003etate training (LISS), is typically defined as cardio that requires elevating the \u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/heart-rate-zones\" target=\"_self\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eheart rate (HR)\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e to approximately 50-70% of your max HR and maintaining this 'steady state' for a period of time (we usually recommend 35-45 minutes). \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe Sweat trainers love power walking on a treadmill or outside for their low intensity sessions! \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSome other Low-Intensity Cardio exercises could include activities such as:\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli data-list-item-id=\"e4918308f9fe13cca819ee2b63fb94890\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSwimming\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e00d4fcfe3154e55b46d2062eda1f2de6\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSlow jogging\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"eafe941cc53802bb430941c955d684820\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCycling\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e61329679a363b214a951da008ff6a454\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCross trainer\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"ecdd9e39d34a7c666ef8522a562149468\"\u003eRowing\u003c/li\u003e\n\u003c/ul\u003e\u003ch3 id=\"h_01KWBBXB5JE3D4H0FF7XFAHZY8\"\u003e\u003cspan class=\"wysiwyg-font-size-x-large\"\u003eWhen do I complete Low-Intensity Cardio?\u003c/span\u003e\u003c/h3\u003e\u003cp\u003eIn the Sweat app, your weekly goals can be found by tapping the sweat drop icon at the top left-hand corner of the screen. These goals will vary, depending on the program you have chosen.\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSweat programs will typically recommend 2-3 Low-Intensity Cardio sessions per week that can range from 10-60 minutes in length.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe Planner in the Sweat app can be used to schedule these workouts yourself, or you can use our 'Use Suggested Workout Plan' feature to see our recommendations of how you could arrange your week.\u003c/span\u003e \u003c/p\u003e\u003ch3 id=\"h_01KWBBXB5JRX165DMXX0Y6RA2B\"\u003eHow do I complete Low-Intensity Cardio?\u003c/h3\u003e\u003cp\u003eIn the Workouts section of the \u003ca href=\"https://join.sweat.com/en/signup/new\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eSweat app\u003c/a\u003e, look for the Cardio heading and tap 'Low Intensity'.\u003c/p\u003e\u003cp\u003eYou will notice a timer in the middle of the screen that can be adjusted to count up or count down. \u003cbr\u003eIf you only have 20 minutes to work out, set the timer to count down. Alternatively, if you don't have a specific time duration, set the timer to count up. \u003cbr\u003eYou can choose your preference within the Workout Settings in the top-right hand corner of your screen. Simply enable or disable 'Enable Countdown'.\u003cbr\u003e\u003cimg class=\"wysiwyg-image-resized\" style=\"aspect-ratio: 870/947; width: 64.51%;\" src=\"https://support.sweat.com/hc/article_attachments/16727757714831\" width=\"870\" height=\"947\"\u003e\u003cbr\u003eOnce you have set your workout time, an activity type can be selected before tapping 'Start' to begin your workout! \u003cbr\u003e\u003cimg class=\"wysiwyg-image-resized\" style=\"aspect-ratio: 1164/2539; width: 32.53%;\" src=\"https://support.sweat.com/hc/article_attachments/16727697966735\" width=\"1164\" height=\"2539\"\u003e\u003cbr\u003eTo count your \u003ca href=\"https://support.sweat.com/hc/en-us/articles/115007115148-How-do-I-track-my-steps-and-set-a-daily-step-goal-\" target=\"_self\"\u003esteps\u003c/a\u003e and track your distance during LISS, ensure you have 'Motion \u0026amp; Fitness' enabled within your device Settings and that your device is either held in your hand during your workout or strapped to your arm/leg to detect motion.  \u003c/p\u003e\u003cp\u003eIf you selected the count-down timer, you will be alerted at the halfway mark and again with 5 minutes to go! To receive these, make sure you have notifications enabled for the SWEAT app. Once you have completed your workout, a siren will sound if you have your audio set to loud.\u003cbr\u003e\u003cbr\u003eIf you selected the count-up timer, once you have finished LISS, mark your workout as complete by tapping 'Pause' \u0026gt; 'End Workout' \u0026gt; 'Mark as Completed'.\u003c/p\u003e\u003cfigure class=\"wysiwyg-image\"\u003e\u003cimg style=\"aspect-ratio: 2364/1722;\" src=\"https://support.sweat.com/hc/article_attachments/16727757715983\" width=\"2364\" height=\"1722\"\u003e\u003c/figure\u003e\u003cp\u003eIf you've already completed a Low-Intensity Cardio session and would like to log this within the app, simply tap 'Already completed this today?' at the top of the screen.\u003cbr\u003e \u003c/p\u003e\u003ch3 id=\"h_01KWBD72DYGXYH4DBG7VNYDGCB\"\u003eGuided Running Workouts\u003c/h3\u003e\u003cp\u003eIf you are completing one of our running programs - Ignite Running or Run Stronger, these programs feature guided run workouts. These are guided runs with in-ear coaching from Katie or Britany, featuring structured workouts and real-time audio guidance to support your training.\u003c/p\u003e\u003cp\u003eBoth programs have lock-screen functionality, meaning you can lock your phone during running workouts without stopping your session. Guided audio will continue coaching you through every interval, so you can focus on your run.\u003c/p\u003e\u003cp\u003eYou will also find some guided running workouts in the On Demand section of the app. \u003c/p\u003e","user_segment_ids":[],"snippet":"your hand during your workout or strapped to your arm/leg to \u003cem\u003edetect\u003c/em\u003e motion. If you selected the count-down timer, you will","result_type":"article"},{"id":115006925767,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/115006925767.json","html_url":"https://support.sweat.com/hc/en-us/articles/115006925767-High-Intensity-Cardio-HIIT","author_id":360486401215,"comments_disabled":false,"draft":false,"promoted":false,"position":15,"vote_sum":153,"vote_count":263,"upvote_count":208,"downvote_count":55,"section_id":360000111275,"created_at":"2017-05-10T08:55:37Z","updated_at":"2026-07-05T23:06:42Z","name":"High-Intensity Cardio (HIIT)","title":"High-Intensity Cardio (HIIT)","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-07-05T23:06:42Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["kayla","HIIT","what is","cardio"],"body":"\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHigh-Intensity Cardio, or \u003c/span\u003e\u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/hiit\" target=\"_self\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHigh Intensity Interval Training\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e (HIIT), \u003c/span\u003e\u003cspan style=\"font-weight: 400;\"\u003einvolves short intervals of high-intensity exercise followed by short intervals of rest.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eA typical High-Intensity Cardio session consists of 20 seconds of work, followed by 10 seconds of rest, with the workout usually lasting for 10-20 minutes. \u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHigh-Intensity Cardio has become an increasingly popular choice for cardio as it is extremely time-efficient. Likewise, it can be performed through a wide variety of exercises, most requiring minimal equipment. These can include:\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e97620e8864d01b5c728338c96b904263\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSprinting\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e7779123aa959f3267eac4d1d4fc6a5b2\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSkipping\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"eceee0b380a398420699d9c487ceea538\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCycling\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"eb25ea1061bf5ae2913b67e136f3a5bf8\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRowing\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e89d0181694807c085b4767bd0a9563bc\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSwimming\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e2868112e7b789e582a2785fb6488e6c7\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHill climbs\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e16ce6a47100043f9db485b7e40d37cac\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eBoxing/Martial Arts\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eTo find out more about HIIT in the Sweat app, tap the 'i' next to the Cardio heading on the Workouts dashboard inside the app.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003ch3 id=\"h_01KWBN5KM85PA4AYBPEF892C33\"\u003e\u003cspan style=\"color: #000000;\"\u003eWhen do I complete High-Intensity Cardio?\u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIn the \u003c/span\u003e\u003ca href=\"https://join.sweat.com/en/signup/new\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cspan style=\"color: #000000;\"\u003eSweat app\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e, your weekly goals can be found by tapping the sweat drop icon at the top left-hand corner of the screen. These goals will vary, depending on the program you choose to complete.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIn most programs, High-Intensity Cardio is only optional to begin with and is gradually introduced as your fitness increases. If you do choose to incorporate HIIT into your routine, make sure this is scheduled on a separate day to your Resistance workouts.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eHIIT workouts can be completed on the same day as LISS or Active Recovery sessions, however, we recommend completing each session at separate times of the day to ensure your body has enough time for recovery and to prevent any potential injury.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eYou can use the Planner in the Sweat app to schedule your workouts on your own, or use our 'Use Suggested Workout Plan' feature to find our recommendations of how you could arrange your week!\u003c/span\u003e\u003c/p\u003e\u003ch3 id=\"h_01KWBN5KM85Y676Q9S5RHKYVC2\"\u003e\u003cspan style=\"color: #000000;\"\u003eHow do I complete High-Intensity Cardio?\u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIn the Workouts section of the Sweat app, look for the Cardio heading and tap 'HIIT'.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eYou will notice a timer in the middle of the screen that can be adjusted to count up or count down. If you have a specific time frame to work out, set the timer to count down. Alternatively, if you don't have a specific time duration, set the timer to count up. \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eYou can choose your preference within the Workout Settings in the top-right hand corner of your screen. Simply enable or disable 'Enable Countdown'.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cimg class=\"wysiwyg-image-resized\" style=\"aspect-ratio: 1573/1731; width: 72.84%;\" src=\"https://support.sweat.com/hc/article_attachments/16727758155919\" width=\"1573\" height=\"1731\"\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eTo increase the intensity of your High-Intensity Cardio session, increase the work ratio and decrease the rest ratio. Tap 'Start' when you are ready to begin!\u003c/span\u003e\u003cbr\u003e\u003cimg class=\"wysiwyg-image-resized\" style=\"aspect-ratio: 1154/2529; width: 36.84%;\" src=\"https://support.sweat.com/hc/article_attachments/16727731986447\" width=\"1154\" height=\"2529\"\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eDuring your HIIT workout, after each interval of work time, you will be alerted by timer cues to transition into rest. At the end of your rest break, you will be alerted by timer cues signalling it's time to work! You can enable sound effects within the Workout Settings.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eTo count your \u003c/span\u003e\u003ca href=\"https://support.sweat.com/hc/en-us/articles/115007115148-How-do-I-track-my-steps-and-set-a-daily-step-goal-\" target=\"_self\"\u003e\u003cspan style=\"color: #000000;\"\u003esteps\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e and track your distance during HIIT, ensure you have 'Motion \u0026amp; Fitness' enabled within your device Settings and that your device is either held in your hand during your workout or strapped to your arm/leg to detect motion.  \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIf you selected the count-down timer, once you have completed your workout a siren will sound if you have your audio set to loud.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIf you selected the count-up timer, once you have finished HIIT, mark your workout as complete by tapping 'Pause' \u0026gt; 'End Workout' \u0026gt; 'Mark as Completed'.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cimg src=\"https://support.sweat.com/hc/article_attachments/16727731986703\" width=\"1307\" height=\"946\"\u003e\u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #000000;\"\u003eIf you've already completed a High-Intensity cardio session and would like to log this within the app, simply tap 'Already completed this today?' at the top of the screen.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e \u003c/p\u003e","user_segment_ids":[],"snippet":"your hand during your workout or strapped to your arm/leg to \u003cem\u003edetect\u003c/em\u003e motion. If you selected the count-down timer, once you","result_type":"article"}]}