30-Minute Fat Burn Workout The RIGHT Way! (Science-Based)

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…

⌚️ RECOMMENDED HEART RATE TRACKERS (aff links):

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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:

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.

[tatihagerty]

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.

[askherbs]

Thanks for incorporating science in your workouts. Many YT workout influencers push people like they’re training to be Navy SEALS.

[mzbeatsmix]

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👊👍

[GIJOE]

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.

[heathermitchell]

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!

[Paeoniarosa]

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.

[bellagirl]

I loved this workout. I will definitely do this everyday it makes me feel so good!

[carolinegillam]

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!

[bradfriedkin]

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.

[saraharthur]

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!!!

[annabiegler]

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!

[jenniferadams]

This was such a game changer for me. Thank you so much. Your my newest fitness friend. Bring on the LISS.

[helenachirichella]

I thought this workup is a nice addition to my weekly workout. You are knowledgeable and informative. I appreciate all your valuable information.

[_aspenjay]

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!

[daniellepotts]

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

[VickyPartington-onnr]

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

[slgslg]

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! 🎉

[niallpeacock]

That was awesome. Great for limited space hotel workouts. Thanks so much!

[morganjensen]

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!!

[TheDevlin]

Fantastic work out, just getting back into it and man i love all your routines and your vibe, thank you!! 👌