Low Intensity Workout At Home - LISS Cardio Workout With Weights
Lose fat at home with this 20-Minute LISS cardio workout! Low Intensity Steady State cardio workout to burn fat and tone your entire body. We're even throwing some total body strength training into the mix so grab a pair of dumbbells. Also - what is LISS cardio, how to do LISS cardio the right way, and why it's an effective fat burn weight loss tool.
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LINK TO MY POSTPARTUM FITNESS TRAINING GROUP: mommytummyfix.com
Looking for more LISS workouts? Head over to my other YouTube Channel: / @mommytummyfix
TRY THIS ONE: 15 MINUTE LISS WALKING WORKOUT: • 15 Minute Walking for Weight Loss Wor...
LISS cardio workouts are one of the most effective ways to burn fat in your body - yet nobody seems to understand this concept. It seems like most of us believe "the harder I workout the more weight I'll lose." Believe it or not - your body actually burns fat more efficiently at lower intensities.
That's right - you can actually become a better fat-burning machine by decreasing the intensity of your workouts! Here's the science behind it:
WHAT IS LISS
Whenever we talk about the "intensity" of a workout, we're always referring to your heart rate, or how hard your heart's beating during that workout. Low Intensity Steady State (LISS) workouts are pretty much the opposite of the more-popular HIIT workouts.
With a HIIT workout, the object is to get your heart rate up above 70% of its max and then every now and then get it up to 80-90%.
With a LISS workout, you still elevate your heart rate but not as much (up to 50-70%). Then you keep it ini that "steady state" range for the duration of the workout.
WHY DOES LISS CARDIO WORK?
When most of us workout, the goal is usually to burn fat. In order to burn fat efficiently, there needs to be an abundance of oxygen available.
Here's the thing - the harder you workout, the less oxygen there is available. Think about it - the harder you workout the harder your breathing. That's your body's way of attempting to replenish its oxygen supply.
When there's little oxygen available, your body doesn't burn fat as effectively and has to switch over to an alternate energy source - usually carbohydrates. You become very good at burning up your carbs, but you skip right over the opportunity to burn up stored fat!
That's where LISS comes in. By keeping your heart rate a little lower (50-70% of max) it ensures that there's an abundance of oxygen available and your body burns far more efficiently. Pretty cool, huh?
HOW TO FIND MY FAT BURNING HEART RATE ZONE
The simplest way to find your "target" fat burn zone is using percentages of your "age-adjusted maximum heart rate" as follows:
220 - (your age in years) = X
X * 0.5 = low end of range
X * 0.5 = high end of range
For example, if I'm 35 years old...
220 - 35 = 185
185 * 0.5 = 92.5
185 * 0.7 = 129.5
Therefore my target heart rate range to perform LISS fat-burning cardio activity is approximately 93 - 130.
I would want to get my heart rate up between 93 and 130 beats per minute (bpm) and keep it there for the duration of the workout (20-30 minutes).
LISS CARDIO WITH WEIGHTS WORKOUT
This workout consists of 6 exercises with dumbbells - 3 for your upper body and 3 for your lower body. We'll perform them in 40/20 intervals - you'll do 40 seconds of work followed by 20 seconds of an active rest. We'll perform each of the 6 exercises sequentially right in a row, then take a 60-second break between sets. We'll perform three sets total.
WARMUP (3:41): simple warm up to get your heart rate elevated and muscles warmed up=
1. DUMBBELL SQUATS (5:44)
2. CURL AND PRESS (6:44)
3. ALTERNATING REVERSE LUNGES (7:44)
4. CHEST PRESS (8:44)
5. DEADLIFTS (9:44)
6. BENT OVER DUMBBELL ROWS (10:44)
REST - 60 seconds
And then we're going to repeat that three times total!
I hope you enjoy this workout; if you do leave your "thumbs up" above. Also be sure to SUBSCRIBE to Tone and Tighten here on YouTube - you can do that by clicking on the red "subscribe" button above.
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