Hi everyone,

I've been doing LISS for the past few weeks for about 15 to 20 minutes, but I haven't been seeing much results. Is 15 to 20 minutes enough to get into the fat burning zone? Usually, I'm out of breath by that time, but I probably could try to up it to 25 or maybe 30 eventually.

Hi everyone,

I've been doing LISS for the past few weeks for about 15 to 20 minutes, but I haven't been seeing much results. Is 15 to 20 minutes enough to get into the fat burning zone? Usually, I'm out of breath by that time, but I probably could try to up it to 25 or maybe 30 eventually.

I found 35-40 minutes constant at 65 - 70 % MHR is ideal for fat loss 3 to 4 times a week.....

im 23 thats 220-23 = 197 beats a minute for maximum heart rate, so 70 % will be = 140 aprox heart beats a minute, of course you may need a heart monitor. You may think 70% will be a little slow, but in the long run it will show better results.... IMO

Hi everyone,

I've been doing LISS for the past few weeks for about 15 to 20 minutes, but I haven't been seeing much results. Is 15 to 20 minutes enough to get into the fat burning zone? Usually, I'm out of breath by that time, but I probably could try to up it to 25 or maybe 30 eventually.

Go at a pace that allows you to do 45 minutes. You'll see better results. If you can't dedicate that long, do a search for HIIT. It's more difficult but shorter duration.

Go at a pace that allows you to do 45 minutes. You'll see better results. If you can't dedicate that long, do a search for HIIT. It's more difficult but shorter duration.


I agree with the first part of your post. However, if someone is out of breath after 20 mins of LISS, there is no way in hell that they will be able to do sufficient HIIT to do them any good. HIIT is BRUTAL!!!!

Stick to the LISS and go at a pace that allows you to go 45 mins. :tucool:

At slow pace- your body is only getting around to burning fat after 20 minutes... you need to aim for about 45 minutes. But if you are really out of shape where even 25 minutes hurts, go slow and give yourself a few weeks to get there.

Hi everyone,

I've been doing LISS for the past few weeks for about 15 to 20 minutes, but I haven't been seeing much results. Is 15 to 20 minutes enough to get into the fat burning zone? Usually, I'm out of breath by that time, but I probably could try to up it to 25 or maybe 30 eventually.
You'd really need to do it for 30+ minutes, because the first 10-12 minutes the body is burning more readily available glycogen (carbs) instead of fat. Obviously you're doing it too fast and hard if you're running out of breath earlier. You didn't mention what you were doing for cardio, but if you're doing jogging, feel free to walk inbetween running sessions, as long as you don't stop completely... few people can run for 30+ minutes right off the bat. If you're over 200-220 pounds, you might not want to run in the first place in order to avoid knee and shin damage,by doing fast walking, bike, stepper, elliptical etc instead.

For Fat Loss A fasted 45-60min in your 65-70% zone 5-6 days a week.. for addtion fat burning include Weights(full body) before cardio on 2-3 days for beginners and more as you can..

You'd really need to do it for 30+ minutes, because the first 10-12 minutes the body is burning more readily available glycogen (carbs) instead of fat. Obviously you're doing it too fast and hard if you're running out of breath earlier. You didn't mention what you were doing for cardio, but if you're doing jogging, feel free to walk inbetween running sessions, as long as you don't stop completely... few people can run for 30+ minutes right off the bat. If you're over 200-220 pounds, you might not want to run in the first place in order to avoid knee and shin damage,by doing fast walking, bike, stepper, elliptical etc instead.

Good point. I forgot to ask what type of cardio was being done. Running/Jogging probably isn't the best way to go right out of the chute. Stick to the exercise bike.

Also, do it first thing in the am on an empty stomach - works for me!
:tucool:

Hi everyone,

I've been doing LISS for the past few weeks for about 15 to 20 minutes, but I haven't been seeing much results. Is 15 to 20 minutes enough to get into the fat burning zone? Usually, I'm out of breath by that time, but I probably could try to up it to 25 or maybe 30 eventually.



Do you have a HR monitor? If you are getting out of breath after 15-20 minutes, perhaps you are going to fast.

I agree with the first part of your post. However, if someone is out of breath after 20 mins of LISS, there is no way in hell that they will be able to do sufficient HIIT to do them any good. HIIT is BRUTAL!!!!


Good point, I guess I was thinking that boredom was the restraining factor, I should read more carefully. :tu:

i say 30-40 min =]

Haha... I never though I would be called "out of shape" for only being able to run (on the treadmill for that matter) for 20 minutes :). I'm not really running that fast... Probably 9 minute miles.

So I see most of you think I should slow it down or add in some walking... That sounds like pretty good advice! I'll see what happens and keep you guys posted.

Hmm... I just hopped on the treadmill to see what pace I would be handling, and it just seems wrong.

.7*(220-17)=142.1

I hit the target heart rate at 4.5 mph... A 13 minute mile. I don't know... I probably could walk that. So should I just be walking for 45 minutes right now?

I'm 48 and I hit 138-142 at a 2.5-3.0 incline at 3.8 mph This is not my ideal fat loss range by the numbers(65-70%)...but it feels like I've done something at this tempo for 60 min. and I can still carry on a conversation.
According to the numbers my range is something like 112-122 :d_eek: that just feels like a walk in the park to me..

I'd think at 142 and above you're getting more into HIT range.

I'm 39, 174lbs. My LISS range is 118 and my higher is 142.

So it really should be some easy walking?

Btw, I'm 135 lb and i'm 17 years old at 5'5"

So it really should be some easy walking?

Btw, I'm 135 lb and i'm 17 years old at 5'5"
Heh, that changes a lot. You should have no problems running then, especially on a treadmill. Just set it slower, or slow it down to walking pace (and higher angle to compensate if you like) if you're out of breath, as long as you can keep the exercise up for 30+ minutes. You don't necessarily need to go far slower than you can handle, feel free to run closer to limit for endurance training while at it.

Hmm... I just hopped on the treadmill to see what pace I would be handling, and it just seems wrong.

.7*(220-17)=142.1

I hit the target heart rate at 4.5 mph... A 13 minute mile. I don't know... I probably could walk that. So should I just be walking for 45 minutes right now?

Dude, I'm in excellent cardiovascular shape, 22 years old and when I run at 6 mph (10 min miles) my heart rate hits about 80-85% MHR. Keeping a 9 min mile pace, you are almost definitely above 75% MHR. That is absolutely fine, preferable if you're asking me, but it's NOT LISS. LISS is 65-75% MHR and for you, yes, that will probably be powerwalking or normal walking at a large incline. Either keep/increase the intensity but keep the 20 mins or lower the intensity and extend the sessions to at least 40 mins. Personally, I do 5 mins warm-up, 30-35 mins at 85-90% MHR and then a 5 min cool-down. Never fasted, but I eat my last carbs several hours prior.

Hi everyone,

I've been doing LISS for the past few weeks for about 15 to 20 minutes, but I haven't been seeing much results. Is 15 to 20 minutes enough to get into the fat burning zone? Usually, I'm out of breath by that time, but I probably could try to up it to 25 or maybe 30 eventually.

15 to 20 minutes isn't enough. But you are already past the fat burning zone.

If you are out of breath, then you are working too hard - for your heart. But it's only 15 to 20 minutes, so it's not hard enough - to do any good.

The fix for this is to improve your VO2max, that is, to train your heart up so you can work harder before you get out of breath. Then you will be able to do a long enough exercise to do some real good.

To improve VO2max, you want to work out right around the "anaerobic-lactate" threshold. If you want a good estimate of where this intensity is for you, use the ventilation threshold. This means, if you work out at the intensity just enough that conversation becomes difficult. And you want to work out there a lot. Pretty soon, in only a few months, you will normally see results of a much improved endurance. Then you will be able to do LISS at a higher intensity and still not be out of breath. You really want to get past 30 minutes of LISS to do much in terms of fat loss.

Do not worry about the fat burning zone. If you work out higher than the fat burning zone, but not long enough to tap out your muscle carbs, your blood sugar won't dive and you will not burn much muscle. Once you have a decent cardio fitness, it's typically 90 minutes of cardio at the ventilation threshold before muscle loss is significant.

As your heart trains up, the ventilation threshold gets harder to reach, and also occurs at a higher heart rate. This means that you can burn more calories on fat, and this protects your muscles from intense exercise.