LISS Low-Intensity Steady State cardio is a foundational element of NW Method.
The impact of our bodies’ movement needs to work WITH our bodies, not against them. Each activity found in an #NW Method workout is carefully crafted, chosen, and positioned for maximum results. The low-intensity movements allow your bones, joints, muscles, tissues, and organs to be protected. LISS is a cardiovascular exercise method in which you do an aerobic activity at a low to moderate intensity for a continuous, often extended period. The NWMethod movements are designed to use more that one body part at a time, increasing the caloric burn and forcing the brain to work with the body to complete the move. The increased heart rate burns calories throughout the entire workout because the pattern of movements must be completed in the allotted time. LISS cardio workouts are the most effective for fat burn because it forces the body to use stored fat as energy.
This particular 30 Minute LISS Full Body Workout can be found in “Spot Treatments” in NW Church. This Beginner LISS Cardio Workout is only 30 minutes long and works every muscle in the body. This workout aims to ignite your spirit to promote an enhanced movement that connects your mind, body, heart, and soul. When you are completing this workout, it is essential to let your spirit of enthusiasm, joy, and energy take over. Take a professional sports player, for example. When you watch Michael Jordan or Kobe Bryant play, you can feel their spirit in the game. They are not just moving their muscles, but they play with their full energy. Their entire body is engaged: mind, body, heart, and soul. You can feel it and see it. That is the beauty of the performance. It is moving with your whole being that will promote your well-being. So as you practice, practice using your entire being. Let your spirit take over!
This beginner LISS Cardio Workout is designed for your total body wellness. NW Method does not just shape your physical body, but it shapes the mental, physical, emotional, and spiritual body through specialized movement that opens your chakras. Chakras are the energy centers in your body. You want to think of these energy centers as the places responsible for your total body’s energy. We want the energy centers to be fully functioning and operating at its optimal level, so that the surrounding muscles, organs, and body parts are also cooperating. You have seven main chakras: the root, sacral, solar, heart, throat, 3rd eye, and crown. We will get more into chakras later, but you must move with the understanding of these energy centers to move with intention.
Beginning your LISS Cardio Workout with arms brings fresh oxygen and blood to your heart and lungs. Your heart and lungs are the King and Prime Minister of your body.
Since they run the body, you must take care of these organs first. Make sure to follow the movements of the arms in as close in detail as possible. We used muscles that support the rotator cuff area and balance the use of arms. This is your warm-up, and it is here where we lay the foundation of the rest of the workout. Feel the music’s beat, move to the rhythm, and practice proper placement with your arms. The entire exercise, including the arms section, promotes performing the movements in high repetition. Exercises performed in high repetition allow the body to induce muscle memory as new muscles start to “wake-up.” We typically use the same dominant muscle groups repeatedly, and we must utilize the underused muscle groups so that we balance the body and shape.
The next two sections of this LISS Cardio Workout focus on fatiguing the body’s major muscles and waking up the stabilizing muscles.
Think about your arms and legs. We are continually using the same muscle groups in our habitual movement. This repetitive motion leads to an imbalance in the body. The toning section aims to tone the muscles we don’t use every day to start working. You will find a range of movements that will target your dominant muscles and the supporting muscle groups in these two sections. Keep focused on finishing the section. It’s not how you start; it’s how you finish.
In Round 4, we target the lower abs, which connect to our 4th chakra.
The abs section of this LISS Cardio Workout builds our self-confidence. The fourth chakra is in charge of your self-esteem and your will. You will complete lower abdominal and oblique movements. Make sure to keep your knees together and squeeze your inner thighs for both moves.
Next up is my favorite section - the dance.
It’s a simple step by step routine that activates your mind and memory to move to the music. It’s important to follow the beat and rhythm of the music. Here we are focused on keeping our heart rate in the fat-burning zone, but also having fun! I name the moves to help you remember the order, allowing your body to extend and free the muscles and fascia in the best way possible.
Finally, the 30 minute LISS cardio workout ends with a cool down.
You will be sweaty, encouraged, and proud of your accomplishment. This workout is for beginners because the moves we incorporate can be easy to follow. BUT it takes will and strength to complete! During the cool down, make sure to be grateful to your body and thank it for its performance. Gratitude brings more abundance. We also tap into some of our chi meridians like Lung #12, which opens up our lungs for more exercise and health.
As I mentioned, all NW Method workouts incorporate LISS and different sections to target the stabilizing muscles we need to build more muscle memory and balance in the body. During each exercise, make sure to focus on progress, not perfection. It is about consistency, not perfection. Over time you will see results and be amazed at how amazing you will feel.