A 30-minute Low-Intensity Steady State (LISS) Cardio Workout you can do at home with zero equipment! No squatting, lunging, or jumping makes this workout easy on your knees and joints. LISS Cardio explained to help you maximally burn fat and achieve your weight loss goals!
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Looking for more LISS workouts? Head over to my other KZfaq Channel: / @mommytummyfix
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When we talk about the intensity of a workout, we most-often measure it by your heart rate. The higher the heart rate (more beats per minute) the higher the intensity.
Most people think that in order to burn the maximum amount of fat in their bodies they have to workout at the highest intensity (heart rate) possible. More calories burned equals more fat lost, right?
NOT TRUE!
In fact research has proven that you can actually target stored body fat better by working out at a LOWER intensity.
You see, at the higher intensities your body relies primarily on carbohydrates to be used as fuel for the activity. However, if you can keep your intensity (and your heart rate) BELOW a certain threshold your body will rely primarily on body fat reserves to be used as its energy source. Amazing, right?
This heart rate zone lies in the 50-70% of your maximum heart rate range.
⭐️ Low-Intensity Steady State Cardio Heart Rate Equation ⭐️
220 - Your Age (years) = Maximum Heart Rate (HRmax)
HRmax x 0.5 = Lower end of LISS range
HRmax x 0.7 = Higher end of LISS range
Our goal with LISS cardio is to get your heart rate above the lower limit (50%) but keep it below the upper limit (70%) for 30 minutes or more.
The goal of this Low Intensity Steady State (LISS) cardio workout is to get your heart rate up only into this “fat burn” intensity, and then keep it there for the duration of the 30 minutes.
I’ll help you to do that so we can be sure that you’re maximizing your efforts and getting the most out of this workout.
I’ve got quite a few other LISS workouts here on KZfaq as well; one of the most-common comments I get is “can you do one of these for people with knee pain?”
You asked and I listened!
In this workout I only included exercises that were easy on your knees and joints. No squats, lunges, or jumping, but all the great fat-burn you would expect out of a LISS cardio workout. So I hope that helps you out!
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