A simple 25-minute Low Intensity Steady State (LISS) cardio workout you can do at home with just resistance bands. Learn about fat-burn heart rate zones, how to find yours, and how to torch fat more efficiently in this total-body workout!
WORKOUT STARTS AT 3:16
JARED’S FITNESS GROUP FOR MOMS: www.mommytummyfix.com
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HEART RATE MONITORS:
– POLAR WATCH:
– POLAR CHEST STRAP:
– GARMIN WATCH:
– FITBIT WATCH:
– APPLE WATCH:
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RESISTANCE BANDS SET:
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Looking for more great LISS cardio workouts you can do right at home? I’ve got you covered…
30-MINUTE LISS – NO EQUIPMENT:
20-MINUTE LISS WITH DUMBBELLS:
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LISS cardio seems to be taking the fitness world by storm! And with good reason! It’s an effective way to preferentially burn fat in your body. This video will explain LISS cardio, demonstrate how to find your ideal “fat burn target heart rate zone”, and give you a great LISS workout you can do at home with just a resistance band.
WHAT IS LISS CARDIO?
Low Intensity Steady State (LISS) cardio is working out at an intensity that keeps your heart rate in a “fat burn” heart rate zone. It’s typically easier on your joints and easier on your muscles and therefore easier to recover from as well.
Workout intensities are typically measured based on the participant’s heart rate. Typically we think the “harder the workout” (and therefore higher the heart rate) the “better the calorie burn” which is true – higher intensities burn more calories. But not all calories are burned the same way!
When there’s a shortage of oxygen (i.e. higher workout intensity) your body will pull energy from carbohydrates.
When oxygen is abundant during a workout (i.e. lower workout intensities) your boy becomes more efficient at pulling energy from fat stores.
When you perform a LISS workout the right way, your body preferentially burns fat over burning carbs – thereby making it a more efficient way to burn up fat in your body!
HOW TO CALCULATE YOUR TARGET LISS HEART RATE
To calculate your ideal heart rate range to stay in the “fat burn” heart rate zone, use the following formula…
220 – (Your age in years) = Y
Y x 0.5 = low end of the range
Y x 0.7 = high end of the range
For example – I am 37 years old.
220 – 37 = 183
183 x 0.5 = 92
183 x 0.7 = 128
Therefore to stay in my target fat burn heart rate zone during my LISS activity I want my heart rate to stay above 92 and below 128.
LISS CARDIO WORKOUT WITH RESISTANCE BANDS
For this workout, we’re going to be performing LISS cardio (according to the above criteria) with some resistance bands! This is a great way to add in some resistance training to your cardio workouts and do a little strengthening while torching your fat.
Equipment needed: Resistance band
(Get my resistance bands right here:
Workout Overview
Total Body Workout
8 Exercises
50:10 intervals (perform exercise for 50 seconds, rest for 10
60-second rest between sets
Performed 3 times
EXERCISES PERFORMED IN THIS WORKOUT
Squats
Bent Over Rows
Lateral Band Walks
Triceps Extensions
Lunges (Left)
Lunges (Right)
Deltoid Raises
Biceps Curls
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