## 1 Introduction  
The changes in modern lifestyles have significantly impacted individuals' levels of physical activity. People's lifestyles have gradually become more sedentary, leading to a continual decrease in daily exercise and a subsequent decline in overall health. Unhealthy conditions such as obesity and overweight have become increasingly common. As physical inactivity becomes more prevalent, individuals' physical fitness has also deteriorated accordingly [1]. The World Health Organization has identified physical inactivity as the fourth leading global risk factor for mortality, following hypertension, smoking, and high blood glucose, making it one of the most significant public health issues of the 21 st century [2]. Prolonged lack of physical activity not only increases the risk of cardiovascular diseases, diabetes, and certain cancers, but also leads to mental health issues such as depression and anxiety [3, 4]. Therefore, promoting physical activity and encouraging people to adopt healthy lifestyles has become a crucial task for governments and public health agencies worldwide. Among the various strategies, exercise has consistently been regarded as the best method for weight loss, fat reduction, and improving overall health [5]. There are numerous precedents that have demonstrated the effectiveness of physical activity in controlling weight and reducing or improving sub-health symptoms [6]. In recent years, numerous exercise prescriptions have emerged to address obesity and improve cardiorespiratory fitness. Various combinations of exercise intensity, duration, and frequency have been proven to be effective in fat reduction for middle-aged and young adults, while also improving their cardiorespiratory fitness to some extent [7]. However, traditional forms of exercise often face challenges in being widely accepted or sustained by the general population due to specific requirements related to environment, equipment, time, and physical ability [8]. Currently, the most widely recommended form of exercise internationally is MICT, which involves performing aerobic activities at a moderate intensity for an extended duration. Common forms of this exercise include traditional aerobic activities such as running, cycling, or swimming. Regularly engaging in this type of training according to a set schedule can significantly improve body fat percentage and physical fitness [9]. However, MICT often requires a considerable time commitment and can be monotonous, making it difficult for individuals to develop a consistent exercise habit. Despite its effectiveness, the challenge of maintaining MICT has led to its limited long-term adherence. In response to the demand for more efficient workouts, HIIT has gained popularity due to its time-saving and highly effective nature. HIIT has been widely applied in the prevention and rehabilitation of various clinical conditions, with numerous studies now showing that its fat reduction effects are superior to those of MICT [10]. HIIT offers a diverse range of exercise methods and, due to its shorter duration, is well suited for today's fast-paced lifestyle. However, despite reducing barriers related to equipment and environment and saving time, the combination of \"high intensity\" and \"inadequate rest intervals\" in HIIT makes it challenging for many sedentary individuals and those with metabolic disorders to sustain [11]. Therefore, finding a convenient and efficient way to achieve health benefits similar to or better than those of traditional exercise has become a new demand in physical activity. LISS, often overlooked, also offers unique advantages and significant health benefits [12]. LISS typically refers to low-intensity aerobic exercises performed for longer duration, such as jogging, cycling, swimming, or brisk walking. This type of exercise not only helps improve cardiovascular endurance and promote fat burning but also reduces the risk of injury, making it suitable for individuals of various ages and fitness levels [13].