Burn more fat by working out at the correct intensity for your body! Learn how to maximize your fat burn and exercise in your correct heart rate range during this effective 30-minute workout! Low Intensity Steady State (LISS) cardio workout to burn as much stored body fat as possible while exercising at the correct intensity. Learn more below…
RECOMMENDED HEART RATE TRACKERS (aff links):
APPLE: https://amzn.to/3uNS5bv
FITBIT: https://amzn.to/3cenFZw
GARMIN: https://amzn.to/3gb9ZzQ
POLAR: https://amzn.to/3yYQqmH
POLAR HEART RATE CHEST STRAP: https://amzn.to/3yXMfrc or https://amzn.to/3vQvyMG
Looking for more LISS workouts? Head over to my other YouTube Channel: https://www.youtube.com/@UCUt7AvUg-2cC9vcp_gwmWRA
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Dr Jared’s MOMMY TUMMY FIX POSTPARTUM PROGRAM: MommyTummyFix.com
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Believe it or not, most people actually exercise TOO HARD to burn fat.
I know, I know. It seems completely counter-intuitive. We have to work as hard as we can and burn as many calories as possible each and every workout, right?
Wrong. Because not all calories are burned the same way.
The harder we exercise the more CARBOHYDRATES our body uses as fuel. We improve our cardiovascular health and endurance, but if your goal is to lose FAT WEIGHT, there’s a better way to do it.
WHAT IS THE BEST INTENSITY TO BURN FAT?
A simple Google search of “heart rate zones” will reveal that our maximum fat burn potential comes when we exercise in a heart rate that is 50-70% of our maximum heart rate. Going above this threshold causes our body to shift to carbohydrates as its primary fuel source and minimizes the efficacy of our fat burn.
WHAT IS LOW INTENSITY STEADY STATE (LISS) CARDIO?
LISS cardio simply refers to keeping the intensity of our activity (measured by heart rate) in a lower range for a sustained (steady state) period of time. It’s a great way to burn a ton of fat and maximize your workout effectiveness!
HOW TO FIND YOUR LISS HEART RATE RANGE
LISS workouts are all built around a simple equation…
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.
HOW OFTEN SHOULD I DO LISS CARDIO?
Because of the lower intensity, you can do a LISS cardio workout everyday if your schedule and energy allows. I typically recommend people shoot for at least 30 minutes of LISS 4+ times/week (or every other day) to achieve your fat loss goals.
So come back and perform this workout with me regularly! Or if you’d prefer to mix things up a bit, be sure to check out some of these other great LISS cardio workouts from Tone and Tighten:
AT-HOME FAT BURNING LISS WORKOUT: https://youtu.be/n2FYfqLCvSc
30-MINUTE LISS WORKOUT AT HOME: https://youtu.be/sPGNkGU2LqY
KNEE-FRIENDLY LISS CARDIO WORKOUT: https://youtu.be/LvfinBmkWCY
LISS WORKOUT WITH WEIGHTS: https://youtu.be/Q5OrS80j_uU
25-MINUTE LISS WORKOUT WITH RESISTANCE BANDS: https://youtu.be/cQL1nOkQIK0
15 MINUTE LISS WALKING WORKOUT: https://www.youtube.com/watch?v=4AJGMHRE3GI
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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What did you think of this workout? Let me know in a comment below and be sure to follow up with a gentle stretching cool down! Here’s a great one to follow: https://youtu.be/FI51zRzgIe4
Held the side plank the entire time. Not bad for a 73 year old!
Great workout, lots of sweat. But being 51, it's next to impossible to stay under 119bpm when I'm used to doing more intense workouts. It won't be the last time I do this workout though. Thanks
Thank you for the good workout
When you are obese like me everything turns into high intensity workout
I can't tell you how much I appreciate your LISS workout videos! They're a lifesaver for me!
I feel like I've plateau with LISS workout. When I first started in August, I lost 6lbs and now I feel like I'm just maintaining the weight I am at now.
I came across your workout for the first time today and yours is the first that actually explained how to figure out what my target heartrate should be during a workout. Thank you!
I’ve never done a low intensity cardio workout. This was such an amazing video because it not only allowed me to workout, but I learned about fat burning versus carbohydrate burning. Thanks
Works every time brother. Its hard to keep up for 30 mins consistently but its really worth that 30 mins
I'm fat
I started into this routine & got about 15 minutes in before realizing I might need to take a step back and stretch & strengthen my core. If I followed your core strengthening videos daily-ish, how long would it take me to have my core strengthened enough to follow this LISS routine? (generally speaking) A few weeks? A month? Any recommendations? Thanks, Brett
Your knowledge was really interesting. Thank you
how many callories do i burn through this training session?
That was awesome. Great for limited space hotel workouts. Thanks so much!
Fantastic work out, just getting back into it and man i love all your routines and your vibe, thank you!!
Wanna hear a funny story? When i started doing tone and tighten liss workouts, i heard the thing about my Max heart rate and the 70% stuff and all. I calculated my 50% (i am 13 so (200-13) * 0.5 ~= 104) and then I asked my mom to calculate 70% because I was doing the workout… And she said it was 189 (-_-), and ever since then I have been trying to reach 189 for my "liss" and started doing hiit thinking it was liss, until today. i calculated it by myself and it was 144… Bruuh. Oh, and to top it all off, when i finally got excited and got ready, my smartwatch/heart rate monitor was out of battery.
Please tell us belly fat exercise
Do you provide or sell (Patreon?) this workout video without the background music?
I would like to integrate it into my routine as an opportunity to revisit albums to keep me motivated <3
Today it was "Weird World" by Allie X. Doing this during an depressive episode gave the aesthetic benefit of seeing my heavy breathing initiate dust movement in my flat lol
Great workout and advice!
Thank you so much for your education and exercise video. I'm in my mid 40's and have been trying HIIT to shift the growing waist but LISS makes more sense to me and is more achievable
Been using your workouts for years, recently I had an arm injury, so couldn't do push-ups, side planks, free weights, etc.
This 30 minute Fat burn/ low intensity workout really helped, it's tougher than it looks!
Thanks again.
Can I do this daily?
Good training session for me, thx for all the explanations.
Now that I heard all of it, I would redo it without all the speech. The same video with music and few motivational words would be appreciated.