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

Caroline Girvan leads a 30-minute low-impact steady-state cardio workout at home. Continuous 45-second intervals with no rest, perfect for active recovery days.

Key Takeaways

This LISS workout is suited to active recovery days because it is low impact and low intensity
Steady, sustained heart rate elevation differs from the spike-and-recover pattern of HIIT
A 5-minute warm-up is recommended before starting
Only a mat and water are required, making it easy to do at home

What the video covers

Introduces a 30-minute low-impact, steady-state (LISS) cardio workout designed to be done at home
Format uses 45 seconds of continuous work with no rest periods, timed by an on-screen timer
Contrasts with the host's high-intensity workouts, which involve heart rate spikes followed by rest
Keeps heart rate elevated at a steady level rather than spiking it repeatedly
Avoids jumping to keep impact low on the joints
Designed as an active rest day option that won't interfere with strength or training recovery
Recommends at least five minutes of warm-up before starting
Equipment needed: an exercise mat and a bottle of water
Encourages viewers to pace themselves throughout
Much of the transcript consists of music segments, with the workout cues occurring mainly at the start and end

Chapters

What type of workout is this video?

It is a 30-minute low-impact, steady-state (LISS) cardio workout done at home. It uses continuous 45-second intervals with no rest and avoids jumping.

Who is this workout suitable for?

It is suitable for active recovery days, since it is low impact and lower intensity, so it should not interfere with training. The host says to warm up for at least five minutes first.

What equipment do I need?

The host recommends a mat and a bottle of water. No other equipment is mentioned in the transcript.

Full Transcript — Download SRT & Markdown

Speaker A

hi everyone and welcome. So today we have a low-impact cardio workout. Simply follow along. The timer will be on, 45 seconds of work, continuous, no rest. This is very different from high-intensity workouts that maybe you join me for on Sundays.

Speaker A

this is definitely low impact lower intensity on the joints so it won't interfere with your training it is a perfect workout for those active rest days make sure you spend at least five minutes warming up before you begin this

Speaker A

This is definitely low-impact, lower intensity on the joints, so it won't interfere with your training. It is a perfect workout for those active rest days. Make sure you spend at least five minutes warming up before you begin this.

Speaker A

you're having a rest well up again so spikes through that heart rate the whole time however today your heart rate will be elevated but you're trying to maintain it at a certain level and the reason it is no jumping is so it doesn't

Speaker A

You will need a mat and a bottle of water. Remember to pace yourself. There is no rest. This is different from our high-intensity workouts in that when you're doing high-intensity workouts, your heart rate should be really up high, and then you're having a rest, well, up again, so spikes through that heart rate the whole time. However, today your heart rate will be elevated, but you're trying to maintain it at a certain level, and the reason it is no jumping is so it doesn't actually interfere with your day's training for the next day or if you're trying to recover.

Speaker A

alone [Music] everything's [Music] everything this will be your last call 20 minutes [Music] everything [Music] everything [Music] crazy [Music] uh [Music] crazy [Music] oh [Music] but you don't have a clue [Music] with me [Music] is this morning coming true

Speaker A

I hope you really enjoy this workout. Let's go.

Speaker A

[Music] [Applause] is [Music] tonight [Music] shannon [Music] let's hit the cloud [Music] uh [Music] [Music] come on [Music] oh [Music] [Music] bye [Music] me [Music] foreign [Music] hmm [Music] [Applause] i left the tv on i'm done with your sad

Speaker A

And I'm dying to tell you.

Speaker A

[Music] um [Music] [Applause] [Applause] [Music] you only make you feel like you could never leave do the same we can't go back forever [Music] say [Applause] [Music] but we were just interested until something [Music] is [Music] we [Music]

Speaker A

This will be.

Speaker A

we keep on talking from body to [Music] [Applause] [Music] [Applause] i'm a sucker for your life [Music] not sure what i expected [Music] you'll take my life for granted [Music] [Applause] [Music] getting closer to just [Music] [Applause] [Music]

Speaker A

This will be alone.

Speaker A

[Music] [Applause] [Music] [Applause] [Music] i don't oh [Music] i can taste yo [Music] i can face [Music] [Music] oh [Music] so [Music] [Music] you say all the right things when i'm hurting you always pick me up when i am down

Speaker A

Everything's, everything. This will be your last call.

Speaker A

always come back to you you move me and away never thought anyone could you get me how you're my drug when i am feeling blue it's all you [Music] yeah you're the one [Music] you touch me in a way that makes me

Speaker A

20 minutes.

Speaker A

[Music] tell me [Music] maybe [Music] i think you're better without hate that i've treated you badly not much [Music] so i gotta tell them [Music] we got some history baby it goes back to when he said you i regret what i said at the moment

Speaker A

Everything. Everything. Crazy. Uh. Crazy. Oh. But you don't have a clue. With me. Is this morning coming true?

Topics:low impact cardioLISSsteady state cardiohome workoutactive recoveryno jumping workout30 minute workoutCaroline Girvanrest day workoutlow intensity cardio

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