30-Minute Fat Burn Workout The RIGHT Way! (Science-Based)
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- Опубліковано 8 чер 2022
- 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…
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Looking for more LISS workouts? Head over to my other UA-cam Channel: / @mommytummyfix
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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: • 30 Minute FAT BURN Car...
✅ 30-MINUTE LISS WORKOUT AT HOME: • Low Intensity LISS Wor...
✅ KNEE-FRIENDLY LISS CARDIO WORKOUT: • Knee-Friendly LISS Car...
✅ LISS WORKOUT WITH WEIGHTS: • Low Intensity Workout ...
✅ 25-MINUTE LISS WORKOUT WITH RESISTANCE BANDS: • 25-Minute Low Intensit...
✅15 MINUTE LISS WALKING WORKOUT: • 15 Minute Walking for ...
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.
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: ua-cam.com/video/FI51zRzgIe4/v-deo.html
Can you tell me what to do with thigh pain please am a volleyball player and I have to do squats and heel squats alot
I had a question is this video distasis recti friendly?
Terrific, but hard on the knees.
LEO Y Yazmin.❤❤
I did this workout with you. I am the person who goes to gym classes 4x a week, doing HIIT and weights. Now I am recovering from another back injury and tire of it. I have been doing all your back exercises on your channel. Please show us weight training exercises the right way so I do not injure myself any more. Thank you for all your information.
The only and best weight you should lift is your own. Via push ups, pull ups etc.
See him lifting is own weight in his exercises. Bulky is not healthy or sexy.
Well, sure, it is not necessary (the sexy part is subjective) but I think it would ne nice to see videos showing proper positions and such for weight training anyway, the PT in the video said himself that's his personal passion... It would be cool to see. 😊
Thanks for incorporating science in your workouts. Many YT workout influencers push people like they’re training to be Navy SEALS.
I've just learned sooo much. Been wondering why I'm working out so hard and only maintaining instead of burning off this fat🙈🙈 This helps so much!! Tyvm👊👍
Tone and Tighten fan here! Found your videos about two weeks ago and am loving them. I've done 5 of your LISS workouts every week day since then and this one is by far my favorite! I really like how you included some of the same exercises you share in your diastasis recti videos. Thanks for sharing your knowledge!
Thanks so much for watching and for your comment! I am so glad you like this workout!
I recently started the F3 Bootcamp for men and this is a great recovery exercise to complement the high intensity of F3; especially for me as a 62 year old man with two back, 3 shoulder and 3 knee surgeries under my belt.
I also do yoga and weekly maintenance with a chiropractor. The more I move my body, the better my back and overall body feels.
I completed this on Thursday and it was perfect for my active rest day! Thank you so much for the information about where to keep the heart rate during this type of workout! Super helpful!
I am so glad you enjoyed it!
This was such a game changer for me. Thank you so much. Your my newest fitness friend. Bring on the LISS.
So glad you enjoyed this workout and thanks for commenting, Jennifer!
I loved this workout. I will definitely do this everyday it makes me feel so good!
It's so good!
Love the knowledge. I hate when they say trust the process without explaining!!! Thank you for this!
As someone with long-term use injuries with my elbows, wrists, and hands I really appreciate your workouts that include little or no weight on these areas.
Thanks so much!
So thankful I found your channel! And thanks v much for doing the r entire workout w we can follow! I have been seeing a chiro for back pain and doing the side planks has helped a lot! I have felt so much better! Thanks again and keep doing these workouts! I really appreciate it! 🙏🙏
Happy to help!
I really enjoyed this workout. I have been an avid Crossfitter for years now. After a minor shoulder injury, I had to change my mentality in relation to what makes a great workout. This channel has been so beneficial for me in many different ways. Thank you!!!
Oh, thank you so much! You are very welcome and thanks for commenting.
Your video series look great. I just found them today and will let you know the outcome after a few months! Great job! Thank you! From Hong Kong
I thought this workup is a nice addition to my weekly workout. You are knowledgeable and informative. I appreciate all your valuable information.
Thank you! I am so glad you enjoyed it!
Very much appreciate your workout videos. Thanks!
My pleasure, ME! I appreciate your kind words and thanks so much for supporting my channel. 🙏🏼
Glad to be back; third time around! Love the workout and the teaching along with it.
Welcome back!
Oh oui !!! More and more of liss wirkouts. Merci infiniment pour la qualité de votre travail 🙏,👍
I did this with you 🙏🙏💗💗 I sweat a lot with you too ,it was so informative workout appreciate it,Im going to continue it daily ,waiting for more new versions.🙏🙏🙏💗
I’m so excited to try this! I love your channel and would be lost without it. One of your videos got me through a terrible bout of sciatica…. As a sonographer, your videos have now become my go-to for work related shoulder and neck aches. I am so grateful for the videos you post. Thank you, thank you! 🙏🏼☺️
Oh this comment totally makes my day, Sonogirl 65! Thank you so much for your kind words and support! I’m glad you are feeling better and hope to be a continued valuable resource for you. 🙏🏼
Love your channel!!!!
Thanks for new material. You look great as usual. Doing this today after work. 😍
Thanks so much, Raul! Hope you enjoy the workout!
I loved this workout! Your content is great.
Thanks so much! So glad you enjoyed it!
Love your routine! It's very helpful and my body pains are gone. THANK YOU SO MUCH!
Oh, thank you! You are so welcome!
Mommy Tummy Fix client! Loved this because it didn’t have any equipment- so easy to take on the road when I travel. The workout went so quickly- the last 30 minutes have flown by! Really enjoyed it!
That is amazing! Thanks so much for sharing!
12 weeks into a fractured ankle recovery and I've been dying to start my exercises again. This low impact was perfect! Thank you so much
You are welcome! So glad you enjoyed it!
Best fitness channel EVER! Thank you for this. It kicked my butt
Thank you so much for your support!
Thank you!!! This was great!
You are so welcome! Glad you liked it!
Great workout, great attitude, and I love that you explained exactly what LISS is, and how it should be done. Thank you! I'm a new subscriber!!!
You're so welcome!
Great workout! Thank you!
Glad you enjoyed it, Judy! Glad you enjoyed it and thank you for commenting! 🙏🏼
Thanks for this cant wait to do this for me everyday after work love your channel sooooooooooooo much love your exercises sooooooooooo much as always
Thanks so much, Ramya! Always great to hear from you and I hope you’re continuing to feel better. 🙏🏼
He has become my favorite channel for workouts and stretches.
This was intense but enjoyable. I’ve been slacking on the mommy tummy fix and planned to exercise today. This email came at the perfect time to motivate me to get it done. Thank you!
Excellent job, Nichole! I’m so proud of you for coming and doing this today! You’re on a good path… now let’s make it a habit! What are you going to do tomorrow? 🤔
Just did this workout! Loved it! Its been cold and wet and this was perfect since I didn't feel like going for a walk. I also love how educational it is.
So glad you enjoyed it!
Excellent info and workout. Thank you! I will use this as my guide. Thank you for this information. Clear and easy to understand.
You're so welcome!
Mommy Tummy Fix client 🙋♀and I enjoyed seeing some new moves in this video...they kicked my butt and I'm excited to add this to my Tone & Tighten LISS video rotations. Since weight training is a passion of yours, I'd love to see some beginner weight training videos from you! Thanks!!
Yes, Rachel!!! So great to see you here this morning! Hope you're enjoying the program so far. I actually shot a great LISS workout with weights; you can see it here: ua-cam.com/video/Q5OrS80j_uU/v-deo.html But I'll see what I can do about some more beginner's weights workouts. Great suggestion!
Great workout and advice!
Glad you liked it!!
Thank you for this simple yet wonderful and easy to follow exercises❤️❤️❤️😀😀😀😃😃
You're so welcome! I am glad you enjoyed it!
Love the workout. Thanks. It really made me feel great.
You are welcome! So glad you liked it!
Very informative! Thank you thank you!
You are so welcome!
Always interesting and informative.
Thanks so much, Carl! I appreciate your support!
Thanks!
You bet!
Trying this today! Can’t wait
YES, Magick Cat! Hope you enjoy it and good luck!
Hope you had a great new years eave ! Gorgeous family ❤ loves the LISS
Happy new year!!
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.
Wonderful! Thanks for sharing!
This was awesome just did it and I feel so good! Definitely have a decent sweat from it!
Wonderful, Jessica! So glad you enjoyed it!
Thank you so much for showing us exercises that really works👏👏👏👍👍👍❤️❤️❤️❤️❤️❤️❤️❤️❤️
You are the best fitness instructor and Physical Therapist on UA-cam❤️❤️
It's my pleasure!
recently following you, so amazing your workout-Thanks a lot
Thank you so much, Oholy Zen! I'm glad you enjoyed it, and thanks for commenting!
I'd read a few months ago that LIIT was very effective for menopausal women trying to shift weight but it's been so hard to find LIIT workouts, or if I did they were so intense. I'm so pleased I've found you now as you've explained why it's important to work out in a lower intensity zone and why the focus should be on heart rate and not calories burnt. I'm a convert! Thank you!
So glad you are enjoying them! Check out my other ones too!
Excellent and great information
Glad it was helpful!
Great vid. Educational + effort = another enjoyable LISS workout.
Thanks so much! I am glad you enjoyed it!
Sir, any advice for a male (belly breather) who hasa post partem type look when doing leg raises etc as stomach "tents" ..Thank you.
This was great. Could not believe that this workout is so sweaty. Had to take some extra breaks. Please do more LIIS workouts. Thanks
So glad you enjoyed it!
I recommend your channel any chance I get! the information and workout tips you share are invaluable and I take them into many other activities and workouts! thank-you so much! I will share this link with my daughter who had her 3rd child 3 weeks ago !
Oh thank you so much, Janet! This means so much to me. I appreciate your support and sharing the things I create. 🙏🏼🙏🏼
Good job man thanks
No problem 👍 I hope you enjoyed this workout!
Loved the work out felt the burn !
Great!
Really enjoyed every of your videos on UA-cam
Thank you so much!
Thank you doc, I like this exercise thanks
My pleasure, Dereje! Hope it helps you with your goals!
First time doing this. Was excited my thighs, legs, back, and stomach didn't hurt where I had to stop 1st thing or at all. Looking forward to making this a regular workout! 🎉
Way to go!
This is dope thanks for the great information
You're very welcome, Tay Thames! I hope it helps you! Thanks for commenting.
Like very much these follow workoutys
Thanks Paulo! Hope they help you!
Really liked this workout. Energized and good sweat by the end. First time doing LISS - Age five-0, body starting to have a mind of it's own. Will be adding this to my workout sched for fat burning(and getting a HR monitor to stay in my zone). Thank you.
Wonderful! So glad you enjoyed it and thanks for commenting.
I'm from your MTF program. this was a great LISS!
Thanks so much! Glad you enjoyed it!
Hiiiiii 👍👍👍
I needed it ❤️❤️
I’m so glad you tried it, Suman! Thanks for your comment! 🙏🏼
whoo-wee baby, great little lunchtime workout. thanks Jared!
You are welcome, Donna! I hope you enjoyed it!
I just watched a video on what exercise burn carb and which exercise burn fat. So for me this will be another go to exercise. I do your 20mnts cardio often.
Hey Jared! I did Mommy Tumny Fix last year! Saw amazing results. Doing it again! Love the Liss. Sometimes I split the 30mintes to 15min and then finish later in the day. These are fantastic!
Thank you so much! So glad you enjoyed the program!
Very good training. I like the HR table explanation and I appreciate a lot the warnings about the lumbar position. Great combination of Physical Therapist and Personal Trainer. Thank you very much indeed.
Very welcome! Glad you enjoyed it!
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
Absolutely!
wow.... This was a great workout. It looks easy but I was sweating after 20 minutes. The second day was a bit easier but still getting good amount of sweat. My heart rate was high but feel great. I will do this daily. thanks so much for sharing. I enjoy watching all your videos. Thanks again...
Glad you enjoyed it!
I have been struggling in my mommy tummy for soong and it finally feels like I'm getting somewhere...I'm losing inches and tightening where I have always struggled finding the right fit for my body..thank you so much..I've been doing this for 3 weeks and already seeing results!!
I am so glad you are enjoying this workout!
I am Stephanie Kirshner's roommate and she inspired me to do this every morning. I am so glad I did! I love it.Its good for my knees and joints. It is boosting my confidence again.Thank you so much..
GREAT YOUR VIDEO , I LOVE IT. THANKS DR JARED
You are welcome!
I’ll be doing this later. Gotta walk the dogs first but I think it looks like a great workout. Thanks so much, appreciate you !!!
You are welcome! I hope you love it!
@@toneandtighten I did!
Great,but my knee was hurting afterwards.I have also scoliosis...there was no jumping,but squads are not my favorite .But generally it was safe....i will adjust it a bit.Thank you
My new jam🌟🌟🌟🌟🌟
So glad you are enjoying it!
Thank you for your scientific, educational, and professional information. This video was a turning point today since I could not burn stored fat with daily workout of one hour or more.
t
I am so glad you enjoyed it!
Thank you so much for uploading this!❤️
No problem 😊
hi Dr. Jared, i really really enjoyed this LISS workout ...it is so doable as i've so many injuries from heavy workouts.Will be just doing these for the next few months. OMG i was trying so hard to do mental calculation for the heart but is was impossible lols !!!. i have a question though , when i do the curtsy stepping left with right leg going behind the right groin area feels strained, a lil pain. Also when i did the cool down/flexibility after "6min lower body stretch routine" the exercise where right hip flexor stretch..the right side of the groin also felt strained. should i avoid those movements...is there any routine you can recommend, i don't why there is pain right side of the groin. Much thanks in advance.
Blessings 🙌 so appreciate the workouts 52!! 160...5'7 looking to affirm heart health ♥️ & loose 20 lb.s
My watch says 113 168
I do with you workout mr tone easy to do in home to burn some toomy fat thanks alot.
I'm doin it now end its great.
So glad you like it!
Love your videos! Your posture videos ghave REALLY helped my posture! Thanks! Is the formula for calculating heart rate the same for women and men? My wife says that she is CERTAIN that I can get my heart rate up to 80bpm (I’m 76) by doing the vacuuming….
Yes, it is!
Great workout! Using this after hernia surgery to ease back into my workout routine. My heart rate runs high so it's tough to keep it in zone 2. I'm usually in the 145-155 zone. Doc says im just one of those abnomlies.
Thank you! I am glad you enjoyed it!
Thank you! I used your videos to recover from my 1st baby now I’m pregnant with my 2nd and wanting to be in better shape during this pregnancy. Are there any other videos or types of exercises you can recommend?
Congratulations! Check out these other low impact workouts: ua-cam.com/play/PLT4Yite3Tx5nVO67jPoxgjGAALFUMUhXf.html
Hi, Ibm doing exercises daily. But cam to know that I have foot pain (specially goes from toe to upper region , curve pain) looking for ur advice , video and recommendations. Thanks
I love it bud is it for childeren to
OMG, I did it. I only got 20 min through the first time.
Way to go!
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.
Thanks for the suggestion!
By the way I like your musics in your videos.
Hi!
I have a nerve damage (or what I think is nerve damage) left side of stomach(just next to bellybutton)and going up to the lowest left rib. It's been almost a year now. I can't run or do any serious exercise, because I get this stabbing pain in that area, and it goes away in two weeks when I don't do anything. Fortunately I can walk as much as I want. How can I get this fixed? It happened when I was doing some weird stretching on my back and legs facing the wall in front of me. And I went to the shower and I felt pain on the lower rib when moving around. I rested for a week, pain gone, and then I had to go to a endurance test(running on a treadmill) and I gave it my all, no pain after it or anything. But the next day and like 4 days after it my whole stomach area was numb and painful. So that's how it started last year. So the pain started on the rib, but I feel it more on the stomach most of the time. But when I exercise or lift something heavy, the nerve pain is felt on the lower ribs too. Thank you!
Also it starts to hurt when I do any kind of stretching to it as well. Then I have to not do anything for 2 weeks, and the pain goes away. Sucks as well, I'm 21 and I love sports and training hard haha
My doctor recommended me to take ibuprofen 3 times a day for 1 week. And she sent me to a physio therapist, where I haven't gone yet. Havent done the ibuprofen stuff as well, because I don't know if I should trust her.
Never give up pro
Thank you so much! Glad you enjoyed the video!
Help! I have done this workout 3 times with no issues. Yesterday when it came to the left side plank I had some pretty intense pain in my lower back on the right side. I had to stop. It is still hurting today. Any idea how this would happen and what I can do to alleviate it so I can get back to working out?
Hi thanks for this video... Can I please have a do along exercises for back stregtening for those with a back disc slight bulge .. and a postpartum diastasis recti gap as well .. along with the stretches as a full do along pleasee??? Please would be a great help... I'm following your stretching for those not flexible and it really helps.. but i haven't been able to side planks as I have not been so physically active... It's a bit of a challenge to the side planks ... Would you be able to help with an alternative and do a whole routine please? Will be help for a not so active yet those momma's who want to be active and lose weight and get fit...please .
You are an amazing Physical Therapy because you love what you do . I did all your videos for knots neck,trapezius outstanding results. The last one I have is the piriform muscle improve fabulous movement in that piriform in clases of insurance sit down 8:30am-5:30pm it is OMG 😱 disaster for me sit down 🪑 that long . I still recover for the piriform muscle
Oh you’re so kind, Erika! Thank you so much! I’m glad the things I’ve shared are helping you to feel better. Thanks for your comment and your support.
Wow... talking that much while working out😅🥳!!! Thanx for All the informations and that great Workout!!💙
Ha ha! Thank you!
Can ppl with sciatica pain can do this exercise? Is it safe for them?
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
Please tell us belly fat exercise
so if this helps burn fat would that mean it would be a better way to actually get muscle without worrying about the fat getting in the way?
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. 😂
people have back pain also can do these?
Do you recommend or is there an advantage to doing this workout fasted? I.E. as soon as I get up in the morning.
Great question, Lisa! Some people don’t mind working out fasted but it’s really hard for others. But ultimately I tell people doing the workout matters more than not doing it, so whatever will help you complete the workout successfully I would go with that! Hope that helps!
Jared, the chart you display in the video shows 60-70% of maximum heart rate for fat burn, but when you did your calculations based on your age, you used 50%. In looking at other charts on-line, it varies as well. Could you please clarify?
50-70% is the target range!