LISS has definitely been gaining more traction lately in the fitness world. As a yoga teacher, you should definitely know what LISS is and perhaps even using this buzzword to describe your classes can bring more yogis interested in this type of cardio training into your class.

What is LISS?

Different than HITT (High Intensity Interval Training), LISS is Low Intensity Steady (or Sustained) State. You can think of it in terms of a sustained state of increased heart rate for a prolonged period of time instead of the short bursts of intensity that classify HIIT.

A LISS cardio workout can be anywhere from half an hour to a full hour. Going for a moderately paced jog or an evenly paced aerobics class can be LISS. Even a well-planned yoga class!

For LISS you want your heart rate at 50 – 60% of your maximum heart rate.

LISS activities can include using the elliptical, jogging, swimming, brisk walking, cycling, going for a hike, and yoga.

Why is LISS Cardio Beneficial?

LISS is perfect for a newcomer because the pace is such that it doesn’t make your heart rate exceed a comfortable range, which can be very disheartening (literally) for newcomers and perhaps even dangerous for specific folks. People starting with LISS may be more likely to continue their workout regimen because it’s simple and can be done by just taking a brisk walk around the neighborhood for 45 minutes.

LISS is also perfect for “recovery days.” People who are into heavy aerobics or intense strength training can really benefit by continuing their workout routine with a light 30-minute jog, or a flowy vinyasa class in between extra hard workout days.

It’s recommended that adults receive 30 minutes a day of an elevated heart rate, so LISS totally covers that base as well.

Can Yoga Be LISS?

Yes! Think of LISS as a marathon instead of a sprint. If you practice yoga, you have definitely been to a yoga class that was intense, but not so intense that you couldn’t catch your breath.

A good power vinyasa flow, where your heart rate stays elevated for 30 minutes or more than 100% qualifies as a LISS workout.

Can You Lose Weight with LISS?

LISS is attractive because it can help you stay fit and lose weight with minimal effort. Just walking around your neighborhood or using the treadmill at the gym for 2 hours while you listen to your favorite podcast is a LISS workout. But HIIT definitely takes the cake as far as the amount of fat burned because it takes more effort.

So yes, combined with healthy eating, it is possible to lose or maintain your weight with LISS but there are some things to know.

It is suggested to combine LISS with weight training or some sort of calisthenics, because there is a possibility that you could lose muscle over time from doing the same routine, for instance walking miles and miles but not doing any leg exercises to strengthen the muscles.

Most studies point to interval training (HIIT) as more effective at helping people shed pounds versus continuous cardio training.

It seems to be that the most effective method would be a combination of HIIT and LISS. A workout that contains high-intensity bursts and then a state of steady cardio, this would be the best avenue for pure fat loss as well as muscle gain.

Creating a Fat Burning LISS Yoga Class

A hot and sweaty Power Yoga class would be a perfect solution for creating a powerful LISS class. You want to keep your student’s heart rates elevated almost the entire time, let’s say 40 minutes out of 75. You might want to even throw some HIIT principles into the mix to really make it a fat burner, your students might see and feel the results and come back week after week to get their butt kicked.

Tips for a Fat Burning Yoga Class

• Start off with some mellow and deep stretching, since this class has intense movements you want to make sure your students are loosened up.
• Go for a high-powered vinyasa sequence that is creative, not a repetition of chaturanga after chaturanga.
• Make sure to let students rest every 8 to 10 minutes, in child’s pose, a prolonged downward facing dog, cat cow, or a deep pose like cat cow.
• Take advantage of the heated body at the end of class for some deep, cooling poses like staff, lizard, pigeon, splits or half splits.
• Make sure your students know they can rest and find child’s pose at any time, you want to refrain from being militant, keep it fun and encouraging!

Some Inspiration from Yoga Teachers on Youtube

Check out these videos to help you get some inspiration for a creative power yoga class. These are some of my favorite YouTube Yogis.

Time to get sweaty!

Namaste Yogis