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

A perfect 30 minute full body no repeat, low impact steady state cardio workout at home (LISS) that requires a continuous, maintainable level of effort!

Cardio workouts and HIIT workouts are very different. HIIT is absolutely one of my favourites however low impact cardio such as walking (daily steps target etc), swimming, cycling all contribute to improved cardiovascular health, great for mood boosting, burns energy and still allows for recovery. You have to be aware when your body needs a complete rest also.

This full body cardio workout is a perfect session to burn that energy whilst not over exerting on those active rest days or after a weight session.

No equipment required, you will simply need a mat and a bottle of water.

Please remember that you can’t out train a poor diet.
Nutrition, a training plan, training with intensity and activity levels outside of specific workouts all go hand in hand in order to see and feel results.

The timer will be on for 45 seconds of work for each exercise and no rest. Ensure you pace yourself as there is no specific rest!

NO-JUMPING JACKS
ALT REAR STEP LUNGES
LATERAL LUNGE TO FOOT TAP
LUNGE TO KNEE DRIVE
LUNGE TO KNEE DRIVE (switch)
PLANK WALK OUT TO PUSH UP
PLANK LEAN TO CROUCH
SQUAT WALK TO SQUAT
QUIET PUSH UP BURPEE TO TOES
PLLANK HOVER STEP IN
X1 LEG DOG TO KNEE TUCK
X1 LEG DOG TO KNEE TUCK (switch)
SQUAT TO ALT REAR FOOT TAP
STANDING ALT STRAIGHT LEG KICK
PIVOT PUNCHES
KNEE CROSS BODY CRUNCH
KNEE CROSS BODY CRUNCH (switch)
LATERAL LUNGE TO KICK
LATERAL LUNGE TO KICK (switch)
WINDMILLS
CROUCH ON TOES TO ARMS UP STAND
CURTSEY HAND TOUCH TO KICK
CURTSEY HAND TOUCH TO KICK (switch)
SKIER TO TOES
PUSH UP TO ALT SIDE PLANK
ON ELBOWS ALT LEG EXTENSION
BICYCLES
SIT UPS
REVERSE CRUNCH
MOUNTAIN CLIMBERS
SUMO SQUAT w/PULSE
SPRINTER KNEE DRIVE TO TOES
SPRINTER KNEE DRIVE TO TOES (switch)
STATIC LUNGE
STATIC LUNGE
SUMO SQUAT TO HAND TAP
PLANK ELBOWS TO ALT SIDE PLANKS
PLANK SHOULDER TAPS
PLANK UP & DOWN TO FEET IN & OUT!

Remember.. pace yourself and don’t strain!

I hope this is useful to you whether you are completing the EPIC Program or are simply completing the other workouts in the playlists!

Enjoy and have fun!

Cx

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[anthonycarson]

What a fab wee surprise for a Saturday Afternoon. I have been looking for something to up the cardio for these cold winter is it. Great sets that keep full on work for the 30mins and keep the heart rate up my average was 138 and my calorie burn was 310. Great for rest days or for me in the evenings after an EPIC workout earlier in the day. Thanks Caroline 😊 just what I needed. See you tomorrow.

[GAMEPOTA]

guys, keep this in mind when doing this or any other workout from a coach or ppl with experience in this.
they are used to this and they can do it fast, if you're a beginner like me, do it at your own pace and take breaks in between if you need. we'll get used to this but we have to be patient and persistent and never give up.

[zoe_alva]

Who else found this workout 3 yrs later?

THANK YOU, CAROLINE! IDID IT! FINALLY 😂
I started this bc my doctor recommended 150 min of moderate intensity or 75 min high intensity a week to lower my cholesterol levels w/ diet. I started these Tuesday. Today is my 2nd day. I tried 15 min of the high intensity workout, and I tapped out. I tried this one, I did it at my own pace - I can't do full push-ups and I'm still tackling some balance issues. I'm really proud of myself and glad I made it to the end.
That stretch cool down flow is 👨🏻‍🍳😘.

[guymontag]

Nearly 5 months ago, my lungs and heart threatened to explode as I did this workout for the first time. Today I did it for the 60th time, and totally rocked it. I think I'm about ready for one of your "regular" workouts now. Thank you!

[dianag]

Do not let the “low impact” in the title fool you! You are STILL gonna sweat your ass off and your heart rate WILL go up! Just found you a couple days ago and I have not been disappointed!! Heading over to Instagram to follow you right now!!!

[lyricalphayze]

You feel like quitting and dropping a set but then she smiles at you, and you're like yeah let's keep going :)

[CarolineGirvan]

Make sure to maintain a steady pace... your heart rate should be up but not maximum and you should be able to talk throughout! 🤩

[toadevergreen]

Attention asthmatics: you will not be able to talk thru this BUT you will be able to do the whole workout without stopping to catch your breath. And that my friends is a win for us lung impaired folk.

[jahninapamintuan]

Dont be fooled.. this made me sweat so much and to do this perfectly is a challenge.. love this workout for recovery days

[MrVolcomclassic]

This workout is no joke. The last 10 seconds felt like an eternity!

[handed]

YES! These workouts are incredibly rare. This routine is going to be my go to for the days I am recovering from intense strength workouts - thank you SO much, Caroline. You are so good to us!

[Adi-yiqq]

Make no mistake this will make you sweat. Did it for the first time today. Couldn't do it continuously, took breaks but finished in a little over an hour. I am spent but feel so proud and rewarded. Looking forward to making improvements in my body by doing this consistently. Thank you Caroline! ♥♥

[shanayashanaya]

Okay, this workout is amazing. I've never been a big fan of HIIT workouts. You really are getting in good exercise with this video. I burned 121 active calories and my average heart rate throughout was 150BPM. And that was only in 15 minutes! Going to keep doing this everyday/every other day.

[scoviaakwii]

Ive done this exercise 3 times a week for now 9 weeks and down 5 kgs... Am so glad i came across this. Thanks alot

[melinda]

Loved this so much Caroline! Perfect for my active rest day!! Funny how the cardio workouts used to kill and scare me. Now I love them and look forward to trying them out. Just shows how far my cardiovascular endurance has come. Lots of fun here with some challenging moves.

[JeromyBranch]

Perfect. I strained a calf and have been waiting very impatiently for it to heal enough to work my legs. This is just the right medicine. Im 60 and in very good condition. I found Caroline a few weeks ago, because I injured the calf, and now have done about ten different videos of her's. I think I'll drop my usual routines and just go through either the epic or iron series. What a gem Caroline is!

[christineroberts]

I should have known that Caroline's low impact cardio would still push me further in my fitness journey. Thank you Caroline for staying the course and continuing to focus and challenge your dedicated followers.

[cynchavez]

more workouts like this, didn't think i was going to sweat but i did! such an effective workout :)

[paquistanito]

How she dares to smile at the end of the video??, I was dying 💀 lol

[chels]

Who else thinks Caroline’s workouts are the hardest among all the famous workout YouTubers?!

Thank you Caroline for kicking our asses so we can feel good after!