30-Minute Strength and Steps Workout (All Standing, LISS Cardio)
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- Опубліковано 24 чер 2024
- Build total body strength, challenge your cardio endurance and get your steps in with this low impact strength and steps workout!
This workout is designed to be a form of LISS Cardio - or 'low-intensity steady-state' cardio - AKA, a beginner-friendly way to increase strength and endurance without tons of high-impact!
This steps workout is a great addition to your workout routine if you're short on your step count for the day. I personally aim for 8-10K steps a day, and got over 2000 steps in with this 30-minute workout.
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
✨THE WORKOUT: 30-Minute Strength + Steps Workout (2000 Steps, Low Impact)✨
► EQUIPMENT: Medium Dumbbells. We're using 15-20 lbs. And light-to-medium mini loop resistance band.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My resistance bands are from Hope Fitness (affiliate link):
hopefitnessgear.com/?sca_ref=...
*Discount Code: NML
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️4 Circuits
✔️3 Moves Per Circuit
✔️Timed Intervals (30 seconds of work, 10 seconds of rest)
✔️Repeat Each Circuit x 3 Sets
►Workout Outline:
1️⃣ CIRCUIT ONE:
1. Banded Squat + Alternating Side Leg Lift
2. 1 Dumbbell Overhead Press + Side-to-Side Lateral Banded Steps
3. Lateral Shuffle
2️⃣ CIRCUIT TWO:
1. Staggered Front/Back Squat R/L
2. Alternating Back Row + Opposite Leg Tap Back
3. Loaded Squat Jacks
3️⃣ CIRCUIT THREE:
1. Staggered Deadlift + Rear Leg Lift R/L
2. Lateral Shuffle Step + Pivot Front Shoulder Raise
3. Switch Stance Runners
4️⃣ CIRCUIT FOUR:
1. Goblet Squat + Alternating Stagger Squat
2. Hinge Clean + Press w/ Alternating Side Leg Tap
3. 4 Fast Feet + 2 Squat Jacks
►TIME STAMPS:
00:00 Workout Introduction
01:05 Warm Up
05:00 Circuit One
11:30 Circuit Two
18:30 Circuit Three
25:15 Circuit Four
32:15 Cool Down + Stretch
❤️ Learn more about the benefits of strength and cardio workouts in this blog post:
www.nourishmovelove.com/liss-...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Fast and Free Bike Shorts (6") -- creatoriq.cc/43rlCL7
► lululemon License to Train Tight-Fit Tank Top -- creatoriq.cc/444UEJo
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Fast and Free Bike Shorts (6") -- creatoriq.cc/43rlCL7
► lululemon Ebb to Street Cropped Racerback Tank Top -- creatoriq.cc/3U4Oftl
_________________________________________________________
⭐️ TRY MORE of My POPULAR Strength and Cardio Workouts on UA-cam:
► 10-Minute CARDIO KICKBOXING Tabata Workout - • 10-Minute CARDIO KICKB...
► 15-Minute Standing Cardio Workout -- • 15-Minute Standing Car...
► 15-Minute Standing Cardio Workout (2,000 Steps, No Repeats) -- • 15-Minute Standing Car...
► 20-Minute Strength + Walking Workout (2000 Steps, All Standing, No Repeats) -- • 20-Minute Strength + W...
► 30-Minute Bodyweight Tabata Workout - • 30-Minute Full Body TA...
► 35-Minute Low Impact Cardio At Home (NO REPEATS + No Equipment) - • 35-Minute Full Body Ca...
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#cardioworkout #lowimpact #strengthtraining
I looked at this workout and thought "this will be nice to EASE into my week"...um, nope! Thank you for killing me this morning! 😅
A spicy start to the week!
lol! Had the same exact thought!!
Same!!
I saw “low intensity” and thought, oh perfect for a Monday. 😂 I am drenched in sweat! Loved the pivot with the dumbbell raise! What a fun move!
Pure fire! Way to go!
Oh my gosh! After this morning’s nerve talk, I gave myself permission to modify as needed! 19 days post meniscus “clip & clean” and because of the strength I’ve built with your workouts, it’s a speedy recovery and I could do this workout with intention on my form, shallow ROM in sx knee & lighter weights. But heart rate HIGH! First day back at work yesterday and couldn’t help lift a 190lb dog, so continuing to build back ROM/strength combo! I cannot thank you enough for pre-surgery strength, recovery mat/seated workouts and today this one & will do arms next! 🔥🫶🏻🙏🙏🙏
Yes this makes me happy to hear!! So sorry to hear about your knee injury and prayers for a speedy recovery!! Keep up the great work!
Loving the cardio and strength combo! Please do more!
So glad you loved this combo!
Loved round 2! This was so hard but used 20lbs! When you said you started with 10lbs, thats where I was 4 years ago in your workouts. Now I use 20lbs!
So glad you are loving this workout! Way to pick up the heavy weights!
#goals 💪🏻
This felt SO GOOD this morning. The unsung hero is Rachel, whose band rolled on her at least twice, and she kept going until the move was done! My eye was twitching for her 😂
Hahaha those bands! Way to get it done!
like how do you avoid getting those bands to roll?!
@@dandyirishplay Glue, I believe. It's the only way.
NEW FAV!!!!!! ALL THE BEST BUILT INTO ONE! Resistance bands, cardio, weights, steps, mobility!!!! It really is the best all around workout that was tons of fun to sweat along with you guys! Love NML and so glad you went with the 30 minutes! Would love to see more 30 minutes steps workouts....maybe combined with kickboxing and the mini band?
Love that idea! Thank you for the feedback!
I had to get real humble today. I have been doing the HIIT strong consistently for a year. I thought I would breeze through it. Not a chance! So challenging. Great workout.
Way to crush this workout! You are so awesome!
Your workouts NEVER EVER disappoint! Thank you!!
Thank you for choosing to sweat with us!!
This was one of my favorite workouts from ya’ll so far! It was fun and challenging! Love the band work and steps. My favorite move was the pivot twist!
So happy to hear this is one of your favorites! You are so awesome!
Same. I thought, sounds easy and read the comments. I had to give it a try. Tomorrow is hair washing day, so I thought it would be fine. Wow!! I think I have a new favorite NML workout. This was an awesome sweat session!! Thank you so much ladies!
Such a spicy workout! You are so awesome!
I love the feeling of accomplishment when finishing your workouts! I am always drenched in sweat and shaking but love that feeling of completing a solid, effective workout! Thank you for all the great options.
Way to crush this workout! You should be so proud!
This was AWESOME. I feel so accomplished and it was great to stay off the wrists from floor moves. I would take 100 more workouts just like this!! Thank you!
I am so glad you loved this combo!
Please make more like this!!!! LOVED it!!! Run after was extra hard 🙌
So glad you are loving this new workout! We have added more to the list!
Loved this! Such a fun way to work our bodies hard and build endurance. Thank you for always brining us creative workouts that keep us excited and motivated to strengthen and take care of our bodies!
So glad you loved this one!
Love this format! Please add more
So glad you are loving this new workout! You are so awesome!
love this workout..i've not been working for past 2 months and starting again with this really push me to do my best..at first i thought want to stop at circuit 3 but i felt stronger towards the end..that's how the magic works for your workout..well done Lindsey & Rachel!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Girlfriend, I asked for a 30 minute version and you delivered! I’m still dealing with this hip flexor issue, but it’s getting better…SLOWLY! I was feeling good, but made the mistake of using the thigh band the whole time…I was jacked for days after…😂😂😂…had to pop a pill for a few days…which I try to avoid, but I did too much using the band! I will definitely be doing this again…minus the band…lol. I could use a light one and just do it for a part of the workout and not all!
You are so stinking awesome! Thank you for choosing to sweat with us!
New favorite! Love getting cardio in with my strength.
So glad you are loving this workout! Thank you for choosing to sweat with us!
So glad you are loving this workout! Keep up the great work!
My new favorite of all time! Thank you Lindsey&Rachel, always love to see your faces in the morning🩷
So glad you are loving this workout! Keep up the great work!!
I loved this workout! It was so fun, and I honestly didn’t realize how quickly the time was going. I’d love to see another one like this!
So glad you are loving this workout! You are so awesome!
Thank-you so much for talking about your weights and how you started with ten pounds! I am on eight pounds and felt weak so I love how you said it is with time we build up! You guys are awesome, I wake up chose your video and sweat through feeling good at the end. Can’t wait for more videos!!!
So glad you are loving this!!! Consistency is key! Keep up the amazing work!
I also though ha low intensity…well see and boy am I red faced and sweaty. These workouts really do give me a feeling of strength and accomplishment. Thank you Team NML for these workouts.🎉🎉🎉
Way to crush this workout! Thank you for choosing to sweat with us!
This workout is fun and effective! I've done it twice this week - my new favorite!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Awesome. Thanks, yall!
Thank you for choosing to sweat with us!
That "pivot - front raise" part of workout was so so good, I literally felt my core.
Thankyou for bringing in new moves consistently in this channel
Grateful to you and your team🙌
So glad you loved this workout! Thank you for choosing to sweat with us!
Love, love, loved this workout! I'm ready to tackle the week! Thanks to both of you!!!
I am so glad you loved this! Have a great week!
Steps = HIT in Lindsey’s world!
..but it got us all here! 💪🏽🥳❤
YEAH!
Soooo sweaty. Loved this one!!
So glad you are loving this workout! You are so awesome!
I'm doing to Strong 20 this week but, this look like fun so gave it a shot this afternoon. Another great workout with Lindsey and Rachel. Never knew 🔥 could be so fun! Loved the format. Your creativity is over the top.
Glad you enjoyed this format!
Wow, that was a super efficient workout! I am dripping. Great strength/cardio push!
YEAH!! Way to get it done!!
That was so fun and effective!! Every move was creative and satisfying, I especially loved the alternating row/tap back and staggered deadlift with the leg lift. My spirit really needed this pick me up today ladies, thank you! That was also my first time for the mini band sweat ring 😂
So glad you are loving this workout! Thank you for choosing to sweat with us!
Love the deadlift and rear lift!❤
A fun combo!
In the last six years I’ve gone from starting at 5lb weights to using 15-20lbs and gone through 3 life threatening preclamptic pregnancies in that time too. I’m so grateful for these workouts that have helped me physically recover and be an active mom for my three littles!! It’s been a long journey but so worth it!
You are so stinking awesome!! Thank you for choosing to sweat with us! Keep up the great work!
FABULOUS workout! Thank you. I live in CO and hike so this is the perfect workout for hiking leg muscles.
Thank you for choosing to sweat with us! Keep up the great work!
This was HARD!! Just wow!! I did it though - one day after my 69th birthday. Thank you for great content!!!
So glad you are loving this workout! Happy happy birthday to you!!
Happy Birthday! That's awesome!
@@sarahsteadman5648thank you!!!
@@nourishmovelovethank you
Love this combination steps and strength. I will be coming back to this one many times. I vote 30 min too😊. Great workout.
So glad you loved this combo! And glad you were down for the 30 minutes!!
I loved this one!! The band added even more intensity to the lower body!
Yes! Those bands add some fire!
Wow…I purposefully went with light weights after two tough strength days and this was tough…but a good tough! Loved the format. Band sweat was real! Thank you.
So glad you are loving this workout format! You are so awesome!
I loved this one! it's the sweatiest I've been in a while!
So glad you are loving this workout!
Felt sooo so good ❤ such an amazing workout 🙌 Thank you for so much variety all the time 👏
Way to get it done! You are so awesome!
What a fun way to start my week of workouts!
Way to crush this workout! You are so awesome!
That was awesome. I felt my core through the entire workout
Definitely a sneaky core burn!
This is my kind of cardio workout! 💪🏼 Loved it!
So glad you are loving this workout! You are so awesome!
This was so sneaky hard!! Loved it!!! More of this please!!
Pure fire! Way to get it done!
More standing + cardio + 30min workouts please! I have mommy's wrist so weights and planks (which I normally love) are a bit tough atm :(
So glad you are loving this workout! You are so awesome!
Thought this would be an easier workout but nope I was wrong, was dripping with sweat! Such a fun and challenging workout, loved it, thank you!
Way to crush this workout! Thank you for choosing to sweat with us!
Another brilliant class!! Thank you!
Thank you for choosing to sweat with us!!
You make me believe I can do anything. Thank you ❤
Thank you for choosing to sweat with us!
🔥Fire!! 🙌🏼 more please and thank you!
Thank you for choosing to sweat with us!
I loved this format! Hard, but so good!
So glad you are loving this workout format! Keep up the great work!
This was great!! I really loved this format!! More more please ❤
So glad you loved this format!
Burned 312 calories not even with the warm up. 😮 I don’t remember the last time I burned that much in 30 minutes!! This was awesome!! ❤
Way to go!!
I feel so accomplished! Didn’t think I could do it today! Thanks. Sweating and Smiling!
You should be so proud! Way to crush this work!
Loved this!! A solid start to the week
Way to get it done!
LOVE! More 30 minute workouts with 3 rounds!!🎉
So glad you are loving this workout! Keep up the great work!
Favorite move staggered deadlift w back leg lift. 💪🏻 awesome workout!
So glad this is your favorite! You are so awesome!
Sweaty and tough! Great format loved it 🤟
So glad you are loving this workout! You are so awesome!
Loved this, a fun format and mix of things! Testing my coordination, which is a good thing!
So glad you are loving this workout format! Thank you for choosing to sweat with us!
This was amazing! I also thought this would be an easy one! Once again you did not disappoint! What a great workout 💪❤
So glad you are loving this workout! Keep up the great work!
My new favorite workout!
YAY! You are so awesome!
Such a good burn and a lot of fun! Thank you for the sweat!
Way to crush this workout! Thank you for choosing to sweat with us!
SPICY indeed!!!🌶 Loved this workout!! Super challenging and loved the 3 set crush!!!
So glad you are loving this workout! Keep up the great work!
Loved this one - a new favourite!
So glad this is one of your favorites! Keep up the great work!
Extraordinary physical exercises for to stay well, increasing the cardio, strengh, and for me flexibility too. Thanks a lot for these great exercises full of energy!!
This one has it all! Way to get it done!
Rachel, I am 100% on team 20 minute workouts when it fits my schedule! I know 30 minutes is probably better but as always, any minutes of exercise is better than nothing
You are so awesome! Way to get it done!
Perfect workout to get me moving again after an emotionally exhausting weekend!!! Needed this this morning!! ❤
Way to get it done! You are so awesome!
Such a good workout! Loved the row to press kick out move! 🔥
Glad you enjoyed that move!
This was so good!! More please!!❤👏
So glad you enjoyed this format!
Awesome workout! I loved the twisty moon stretch! I haven't done that one before!
So glad you are loving this workout! You are so awesome!
love love it... did it twice this week
So glad you are loving this workout! You are so awesome!
Rachel for the win with her suggestions!!! That was the most HIIT I’ve done in a LISS ever but made it through!!
Haha!! Way to crush this workout!
YES!!!
That was pure fire! - Loved it
So glad you are loving this workout! Keep up the great work!
LOVED the 30 minute LISS!! This was awesome. It pushed me and challenged me. Such a great way to start the day. Thank you so much!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
After the 1st circuit, I was totally with Rachel on the 20 minutes! lol! I’m glad I pushed through and did the full 30 minutes with you lovely ladies
So glad you are loving this workout! Keep up the great work!
This workout was AWESOME and definitely not easy! My resistance band broke in the middle of the workout (thankfully I had a backup), that's how you know you were putting in the work! 💪
So glad you are loving this workout! Thank you for choosing to sweat with us!
I love workouts that have both strength and steps!! 💪🏼 and the band makes it even better. Feels good to start my day nice and sweaty!!
So glad you loved the combo!
What an awesome workout! Loved every minute! The 3S’s were on point (standing + steps + strength), please create more workouts like this one :)
YEAH! Way to get it done!
Love the combination of strength and steps! It was just what I needed today and the length was perfect!
Way to knock it out! I am so glad you enjoyed the combo!
Finally got around to this workout & it has to be one of my top 5 faves of yours! Glad you went with 30 min 😊 I feel like most of your newer steps videos are 20 mins (which is totally great!)
ALSO, I know you mentioned the ad thing during our live workout. It’s not fixed in this video yet! There were a few ads in the beginning that were in the middle of sets. Just FYI! ☺️
So glad you are loving this workout! Thank you for choosing to sweat with us! Thank you for the feedback on the ads - we are still working directly with UA-cam!
YESSS!!! I am so excited for this one today.
Woohoo!
Whoa 😮 ❣️❣️ That was hard!! 💪🏼💪🏼👊🏼 Thanks for sharing❤️❣️
Spicy! Way to go!
Adding that to my “Favorite Workouts” playlist!!! It flew by but was also challenging. Lots of fun!
Love it! Thank you for choosing to sweat with us!
Amazing workout! Thanks for starting my week on a high note!
Way to start the week strong!
Loved it! Starting to do more of the high impact options and it feels good to try harder things! Thanks for giving me something to look forward to each day during a stressful season of life. Trusting the Lord + working out hard helps!
Keep up the great work!
Perfect way to start a Monday! This might be my new go to cardio steps workout. Love it. Had to switch to a cloth band half way through because I was sweating too much to keep my rubber one in place!
I hear ya! Keeping the band on the whole time is TOUGH!
Holy band-nanas! This workout was so much harder than I expected! Loved it 💪🏻
Holy bananas is right! Way to get it done!
Love the format, strength and cardio. Great way to get swearing and moving. Would love to see more of these (maybe a 20 minute one for those days where you are shorter on time). Keep up the awesome work!
This is great feedback - thank you!
This was so good!! Loved it ❤Thank you
Thank you for choosing to sweat with us!
Oh Lindsey, what are you trying to do to us……!?!?!?
This was off the holy bananas chart. I can honestly say this was one of the toughest workouts I’ve done for a while.and my heart
rate reflects that.
Rachel, I’m with you all the way……. 2 rounds please.. hahaha😂
Haha such a spicy workout! You are so awesome!
Hello sneaky ab work! 😅 so good ! Will definitely be coming back to this one! 🎉
YES! A new fav!
Loved this workout! I am dripping with sweat, but so, so worth it. Love how the exercises not only challenged our body, but our minds, so, so important. Glad you went with the 30 on :)
So glad you are loving this workout! Thank you for choosing to sweat with us!
Phenomenal!!!!! 30 minute standing strength and steps!!!! More please!!
So glad you are loving this workout! We have this added to our list!
@@nourishmovelove thank you so much!!!
Whew! What a sweaty start to Monday. Glad I was able to squeeze this in before bed time. 😅
YEAH! Way to get it done!!
Wow! What a sweaty workout! 10 seconds rest flies by 😂 but it was really fun! Thanks Lindsay and Rachel!
So glad you are loving this! Thank you for choosing to sweat with us!
When you a said the bandit was staying on the whole time immediately thought pure 🔥! Loved this workout and getting extra steps in and loved all of these new moves!! Will definitely be doing this one again!
Those little bands sure do add a lot of fire!
LOVE this workout! Cardio strength and steps all in one…yes please! Also my SI joint likes the standing…thanks for a good sweat day!
Thank you for choosing to sweat with us!! Keep up the great work!
So glad you are loving this workout! Keep up the great work!
LINDSEY!!! Literally said that out loud during the second circuit! I’m not Team Rachel but boy that was way harder than I anticipated! LOLOL!! Will say, I feel like these types of workout mixed with strength training are so beneficial for my postpartum journey! Thanks for filming and keeping me going!!!
Way to crush this workout! You are so awesome! Thank you for choosing to sweat with us!
This workout was fire! The moves were challenging and fun! Dare I say my favorite workout to date?! Thanks for all the work that goes into these videos!
That's so awesome to hear!
Great workout! I loved circuit 3! First time I’ve had an issue with ads with one of your videos. All of the ads are at really awkward points - in the middle of an exercise. Usually they’re between sets or during rests but all 4 ads were right in the middle of a move so I’d have to stop doing the move, get the remote and hit skip and then finish off the move with you. Letting you know so if it’s something you can fix you’ll know. Thanks for all the awesome workouts!
So glad you loved this workout! I am so sorry you experienced this with the ads ... we are working on getting it fixed on the backend! Thank you for letting us know!