Caroline Girvan
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
▶ My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
▶ My 30 Min Defined Abs Workout: https://youtu.be/5i8y-_cbwgw
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
▶ Caroline Girvan FREE 10 Week Program Guide and Schedule: https://carolinegirvan.com
▶ Begin My EPIC Program: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ Begin My EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
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▶ Business Enquires: info@carolinegirvan.com
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
[Music] 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 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 you will need a mat and a bottle of water remember to pace yourself there is no rest this is different from our hand 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 i hope you really enjoy this workout let's go [Music] and i'm dying to tell you [Music] this will be [Music] this will be 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 tell me give it to me [Music] for me [Music] in your head let's get some sun baby it's time to go [Music] all we need to put on is the radio i can feel the heat is [Music] [Music] [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 eyes i can take another night with you home like this so let's go i'm sure [Music] [Applause] [Music] hey [Music] hey [Music] [Applause] [Music] [Applause] you've been crying over him for a lifetime [Music] hey [Music] hey [Music] [Applause] [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] [Music] you take my life for granted [Music] say a bunch of stuff you never meet yet [Music] i think i need a minute to figure out my limits you cost them more than once yeah [Applause] you take my life for granted 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] is [Music] nothing more to say let's just waste away bitter truth to face not that innocent know what we did i'm a sucker [Music] [Applause] [Music] [Applause] [Music] i don't know if you know yet i've realized [Music] hey [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 it's like you have a spark that leaves me burning if you just have your ways to get me make all my dreams come true [Music] it feels right when i'm around you [Music] we could wake up and then make up i 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 shiver sometimes i can't believe that you are mine [Music] you make all my dreams come true it feels [Music] just right around you [Music] me [Music] tell me what you liked [Music] tell me [Music] tell me [Music] tell me [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 [Music] is [Music] oh yeah [Music] you
#Min #CARDIO #WORKOUT #Home #IMPACT #STEADY #STATE #LISS
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What a fab wee surprise for a Saturday Afternoon. I have been looking for something to up the cardio for these cold winter nights…..this 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.
can anyone tell me how many calories burnt in this workout?
This was great!
10 min in the following video and I'm done…🥲
why does it feel like this whole workout is only for your lower body ?? like i did knot even feel any burn in my upper body (is it only me????)
Is this possible for me to finish this 37 minutes workout 5 minutes im out
LOOOOOL sorry are we sure this isn’t a HIIT workout 😭 omg
❤
🔥
Even the devil himself is scared from her.
Rocked this one. Challenging yet doable! 35:57. 189, 233. 141, 100-162. 23 March 2025
Late to the party, day 1, morning
Did this for the first time till 65% gonna do the rest in the evening after lifting weights.
Halfway to happines is so real😭
Girl that’s your LISS!!! Be for real 😭😭😭😭
Hi mam..this exercise is for everyday to see results?
Its been 10 minutes and i can't continue 😢😅
Still
Doing this in 2025 🎉😅Thank you for keeping these free and up ❤❤❤❤
My eighteens old self would be proud to see me take my first push up, I owe it to you, thank you!
thanks for giving guide
I have been exercising consistently and eating well for 3 months now and didn't lose any weight. 3 weeks ago I started replacing 2 workouts a week with this video and I've lost 5 pounds 🤯so whatever method this video uses, IT WORKS! plus it gets a little easier each time and I love being able to not only see but FEEL my progress. Thank you!
34:06 I had major back surgery 8 months ago. Did this workout today and I did okay. Some of the stuff I can't do but I did something different to keep going. Thank you
This cardio workout is just what I was looking for.
Day 1-20min done
Day2-17 min done
16:58 i am done 😮💨😮💨
That was a tough workout. Thank you!!
Someone remind to do it everyday dayumm
Day 1 and I'm already seeing stars
Nice workout low impact 💪🔥🔥💪
Thanks Caroline
Harika
14:44in to follow I'm done 😢
These are Safe for diastasis recti?
This was the best cool down I've had. Thanks! 🥰
This was literally so fun! I’m sick so I had to sub out my usual 45 min hiit workout but this did the job it was so fun and easy to keep up with😄
Thank you!! You're so inspiring!!