When it comes to fat loss programming for clients, we often turn to the aerobic system to guide our cardio choices and help increase overall calorie burn.

And most of the time?
We lean straight into high-intensity interval training (HIIT).

It’s fun (sort of).
It makes clients sweat.
It delivers that "I worked hard" feeling.
And, thanks to EPOC (excess post-exercise oxygen consumption), it continues burning calories even after the workout is done.

But here’s the thing: while all of that is true, HIIT isn’t always the best tool for the job.

The Stress Bucket Analogy

Think of your body like a bucket.
Every form of stress – poor sleep, emotional strain, bad nutrition, work pressure, hard training – gets dumped into that same bucket.

And for many general population clients, that bucket is already overflowing.

We're talking about clients who:

• Don’t sleep enough

• Are overfed but undernourished

• Have high stress and competing demands

• Aren’t aerobically fit to begin with

Now throw intense cardio on top of that? It’s a recipe for burnout, not fat loss.

The Better Alternative: Low-Intensity Steady-State (LISS) Cardio

Low-intensity steady-state cardio, especially when done with nasal breathing, is an underutilized powerhouse.

Here’s why it works so well:

✅ Strengthens the parasympathetic nervous system
This is the “rest and digest” side of your nervous system. It governs recovery and long-term adaptation. Boosting parasympathetic tone helps clients bounce back faster — from workouts and life.

✅ Boosts mitochondrial function
The mitochondria are the power plants of your cells. LISS helps increase their number and size, leading to more energy across the day — something every client wants more of.

✅ Enhances fat oxidation
LISS encourages the body to use fat as fuel, rather than carbohydrates. This makes it easier for clients to handle a calorie deficit and stick to it.

✅ Improves overall fitness and recovery
LISS isn’t just about burning calories — it improves aerobic fitness, insulin sensitivity, and recovery capacity.

How to Integrate LISS Into Your Programming

You don’t need to overhaul your client’s entire routine.

Here’s how I do it:

🕒 20 minutes at the end of a session
If strength training was the focus, finish with a low-intensity cardio block.

🔁 6–8 minute aerobic intervals between lifts
Insert short aerobic stations after 1–2 major exercises to maintain engagement and develop aerobic capacity in the trained muscles.

Final Word

If you're serious about helping your clients improve:

• Fat loss

• Energy levels

• Recovery

• Long-term health

...then you can’t afford to ignore the aerobic base.

LISS is not sexy, but it’s effective.
Build that steady-state engine. Your clients will thank you.