Kayla Itsines on how to master a killer LISS cardio workout


It’s the cardio workout where less really is more. Kayla Itsines shows you how to master a LISS workout from the comfort of your home.

For those of you who don’t know, LISS stands for Low-Intensity Steady State cardio. This is any form of cardio exercise where you’re able to maintain the same level of low-intensity cardio for a set period of time.

I’ve had so many requests from people asking how to do low-intensity cardio from home.

The great thing about LISS is that it can easily be modified to fit within your lifestyle. You can choose any aerobic or low-intensity cardio exercise you can do at a steady and moderate pace. The best way to get in your LISS workouts is to get outside and go for a walk.

If you’re currently well but social distancing, walking is a great way to get your blood flowing and can also help you to relax and de-stress. For those of you wanting to top that up, try something new, or looking for a complete LISS session you can do inside, here are some ideas to get you started…

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1. Step-ups

Doing step-ups at a steady pace is a great way to get in some low-intensity cardio from home. All you need is a ledge, single stair or any safe and stable household item you can step up on to, like a bench. If your aim is low intensity cardio, just make sure your step isn’t too high or it could become a resistance workout.

2. Low-impact bodyweight exercises

There is a range of bodyweight exercises you can do that’ll keep your heart rate elevated and can be done in the space of a yoga mat, like alternating squats and knee-ups, star jumps, reverse lunges, standing crunches or lateral lunges. To make this low intensity, repeat the exercise or series of exercises at a steady pace where you can keep moving with no breaks.

3. Skipping

This is a great way to break up your exercise routine and give your body a different challenge. You can try alternating 30 seconds of skipping with 30 seconds of a low-impact bodyweight exercise to keep your heart rate up. Complete 10 rounds for 10 minutes of low-intensity cardio. If you don’t have access to a skipping rope, try air skips or jogging on the spot.

For more tips and inspiration from Kayla Itsines, visit sweat.com.au.



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