What is Low-Intensity Cardio?

Low-Intensity Cardio, or Low-Intensity Steady State training (LISS), is typically defined as cardio that requires elevating the heart rate (HR) to approximately 50-70% of your max HR and maintaining this 'steady state' for a period of time (we usually recommend 35-45 minutes). 

The Sweat trainers love power walking on a treadmill or outside for their low intensity sessions! 

Some other Low-Intensity Cardio exercises could include activities such as:

• Swimming
• Slow jogging
• Cycling
• Cross trainer
• Rowing

When do I complete Low-Intensity Cardio?

In 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.

Sweat programs will typically recommend 2-3 Low-Intensity Cardio sessions per week that can range from 10-60 minutes in length.

The 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. 

How do I complete Low-Intensity Cardio?

In the Workouts section of the Sweat app, look for the Cardio heading and tap 'Low Intensity'.

You will notice a timer in the middle of the screen that can be adjusted to count up or count down. 
If 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. 
You can choose your preference within the Workout Settings in the top-right hand corner of your screen. Simply enable or disable 'Enable Countdown'.

Once you have set your workout time, an activity type can be selected before tapping 'Start' to begin your workout! 

To count your steps and track your distance during LISS, ensure you have 'Motion & 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.  

If 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.

If you selected the count-up timer, once you have finished LISS, mark your workout as complete by tapping 'Pause' > 'End Workout' > 'Mark as Completed'.

If 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.
 

Guided Running Workouts

If 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.

Both 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.

You will also find some guided running workouts in the On Demand section of the app.