30 Min CARDIO WORKOUT at Home [LOW IMPACT STEADY STATE] LISS

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30 Min CARDIO WORKOUT at Home [LOW IMPACT STEADY STATE] LISS

30-Minute Low Impact Steady State Cardio Workout at Home (LISS)

In today’s fast-paced world, finding time to fit in exercise can be a challenge. Low Impact Steady State (LISS) cardio provides an effective way to boost your fitness without the strain that comes from high-impact workouts. This 30-minute at-home cardio routine is perfect for all fitness levels, easily adaptable, and requires no special equipment.

What is LISS?

LISS stands for Low Impact Steady State cardio, which refers to a form of aerobic exercise that is performed at a steady pace and is gentle on the joints. Unlike high-intensity interval training (HIIT) or fast-paced cardio, LISS maintains a moderate level of exertion, allowing you to sustain the activity for longer periods. This makes it ideal for beginners or anyone recovering from injury who still wants to burn calories and improve cardiovascular fitness.

Benefits of LISS

  1. Joint-Friendly: The low-impact nature means that it is easier on the joints, making it suitable for individuals of all ages and fitness levels.

  2. Accessibility: LISS exercises can be performed anywhere, at home, or while enjoying the great outdoors—no gym membership required.

  3. Fat Burning: Although the intensity may be lower, LISS is effective for burning fat and improving cardiovascular health over time.

  4. Stress Relief: It allows you to clear your mind and promotes mental well-being while still being physically active.

  5. Sustainable: Because LISS is less taxing than high-intensity workouts, it encourages consistency—a crucial element for long-term fitness goals.

30-Minute LISS Cardio Workout at Home

Below is a detailed LISS workout routine that will keep your heart rate up and help you enjoy a solid cardio workout in the comfort of your home.

Warm-Up (5 Minutes)

  1. Arm Circles: 1 minute (30 seconds clockwise, 30 seconds counterclockwise)
  2. Leg Swings: 1 minute (30 seconds each leg)
  3. Side Lunges: 1 minute
  4. Marching in Place: 2 minutes (lift knees high and swing arms)

LISS Workout (20 Minutes)

Perform each exercise for 2 minutes in a continuous circuit. Repeat the circuit twice to reach a total of 20 minutes.

  1. Marching or Walking in Place: Keep a brisk pace, swinging your arms to get your heart rate up.

  2. Bodyweight Squats: Lower your body as if sitting back into a chair while keeping your chest up. Ensure your knees don’t extend beyond your toes.

  3. Knee Lifts: Alternate lifting your knees to waist level while pumping your arms. Engage your core for added stability.

  4. Side Leg Raises: Stand holding onto a wall or chair for support, lift one leg to the side, lower and switch legs.

  5. Step Touches: Step side to side, bringing your foot back to the center with a slight bend in your knees.

  6. Standing Calf Raises: Stand tall and rise up onto your toes, then lower back down.

Cool Down (5 Minutes)

  1. Gentle Torso Twist: 1 minute, twisting from side to side, keeping your hips facing forward.
  2. Forward Fold Stretch: 1 minute, bending forward and reaching towards your toes.
  3. Seated Hamstring Stretch: 1 minute for each leg.
  4. Child’s Pose: 1 minute, sinking back on your heels and stretching forward.

Tips for Success

  • Listen to Your Body: Keep your effort at a moderate intensity—it’s okay to be out of breath but still able to hold a conversation.
  • Stay Hydrated: Drink water before, during, and after your workout to keep your body hydrated.
  • Consistency is Key: Aim for at least 3-4 sessions of LISS per week for optimal results.
  • Modify as Needed: Feel free to modify exercises to suit your fitness level or comfort.

Conclusion

A 30-minute Low Impact Steady State cardio workout is an excellent way to enhance your cardiovascular health, boost your mood, and help manage weight without the intense strain that comes with high-impact exercises. By integrating LISS into your weekly routine, you’ll not only improve your fitness but also cultivate a sustainable approach to your health and wellness. So grab your water bottle and get moving—your heart will thank you!

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About Caroline Girvan

32 comments

  1. What a fab wee surprise for a Saturday Afternoon. I have been looking for something to up the cardio for these cold winter nights…..this is it. Great sets that keep full on work for the 30mins and keep the heart rate up my average was 138 and my calorie burn was 310. Great for rest days or for me in the evenings after an EPIC workout earlier in the day. Thanks Caroline 😊 just what I needed. See you tomorrow.

  2. Sneaky heat. Though low impact, this was an awesome workout. Plus some of the moves- had multi areas of focus. This is a great all around, no jumping, cardio class. Would definitely do this again.

  3. This lLady was the ultimate badass 😅😅😅

  4. First time after so many years 😂😂😂I am finished 😂

  5. I can't finish it and I am still in the first day. I'm going to keep doing this until I reach 30 minutes in the next few days, damn my stomach hurts XD

  6. I've been carrying heavy weights but when it come this workout I lost my breath , I fell that my body want to give up and not continue this workout…I feel weak on this workout … hahahahaha

  7. This is definitely not for the beginners 😅

  8. How long did it take you to get this body?

  9. How tf did I do 30 minutes of cardio

  10. I like it you try your best 👌 ❤

  11. This was great, thanks!!

  12. Been doing this work almost a week now I feel great and getting g stronger

  13. 8 min in and im done super intense but I fell super good about myself now

  14. 55 2nd day made it through still wasn’t pretty I need to get my balance. Good workout ty

  15. wow!!! you are crazy, i thought that I was in shape, but this workout is on a new level

  16. 55 years old tried to get to the end but I had to tap out with about 10 min to go the first 20 min wasn’t pretty but I look forward to improving and getting stronger. Thanks

  17. Ok so, it doesn't matter which YouTuber's workout videos I'm watching, a 30 minute workout takes me 1 hour and a 1 hour workout takes me 2 hours to complete. I become so fatigued and out of breath that I HAVE to stop and rest several times.
    I'm telling myself that it's okay as long as I complete them. I push myself and really challenge myself, but once my heart is about to beat out of my chest and I get lightheaded, I just have to stop, breathe and then continue. 😅😂❤ Im a young lady 24 yrs old, healthy for the most part but my BMI is like 29 so I'm overweight. Im not quitting though!
    (I've gone from 217 lbs – May 2024 to 191 lbs today!)🎉❤

  18. Like my comments so i can remember

  19. I only did 23 mins of this and I gave up 😅😢

  20. i love this ufff im tired after this, i enjoy thank you 😊

  21. Hi po gsto q po itonn itray anu po b nid n oras par mg work out

  22. great workout! I'd love to do more low impact cardio followed by a long stretch session

  23. Did it for the first time today. Wow.. it was intense. I had to skip few. 180 calories burned.

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