Back to the Basics: Low Intensity Steady State Cardio

Shai + Leah Douty
June 6, 2024

In the new world filled with Instagram and TikTok videos that certainly grab your attention, it’s easy to get lost, confused and intimidated in the fitness space. There is a time and a place for everything, but let’s not forget how simple and effective low intensity, steady state cardio truly is.

All Fitness Levels Welcome

When we started our Sip and Strut's (elevated walking and wellness experience) in Boston, it reminded us of how important it is to go back to the basics. Low intensity steady state (LISS) cardio such as cycling, swimming, jogging and walking have incredible health benefits. Not only is it easier on your joints, allowing for a quicker recovery, it is also a great and effective way to burn fat and improve heart health. The most incredible benefit we believe in, is that it is great for all fitness levels!

In starting these Sip and Strut’s, we were thrilled to see that people of all ages and levels were joining us for our walks. With LISS cardio requiring you to stay at a consistent intensity level (50-65% of your maximum heart rate), it is encouraged and much easier to do this type of cardio for longer than your typical HIIT workout which gasses you very quickly.

We started our fitness company about three years ago to bring a more inclusive environment to the fitness industry that can feel intimidating to many. LISS cardio encourages people to go out and do it with friends. Working out with a group or a friend holds you accountable! Studies have shown that you are nearly 20% more likely to complete fitness taks if you are doing it with others!

Get The Most From Your Fitness

While walking is an incredible fitness tool and great launching bad for beginners, it is extremely important to complement your walking with resistance training. Combining the two can improve muscle quality and size in older adults which is extremely important as we age. If you are looking to start somewhere, LISS cardio is the perfect place. The confidence, positive habits and routine that builds from there will launch you into the next phase of your everlasting fitness and wellness journey.


  1. Migala, J. (2023, December 20). Strength exercises for walking.
  2. Dutta, T. (2023, July 21). Is working out in a group better for you? Science may say yes! Zeel.
  3. Lindberg, S. (2019, October 3). Liss cardio: Benefits vs. Hiit, heart rate, workout. Healthline.
  4. Amber, S. (2023, July 2). LISS Cardio: How This Low-Impact Workout Can Improve Your Cardiovascular Health. GoodRx Health.

About the Author

Shai + Leah Douty