In recent years, high-intensity interval training (HIIT) has gained popularity for its effectiveness in improving cardiovascular health and promoting weight loss. However, for those looking for a less intense workout option, low-intensity interval training (LIIT) has emerged as an alternative. LIIT focuses on keeping the intensity level low while still incorporating interval training principles. This article will explore what LIIT is, its benefits and drawbacks, and how it compares to its high-intensity counterpart.

Understanding LIIT:

LIIT involves alternating periods of low-intensity exercise with short bursts of slightly higher intensity. While traditional HIIT workouts usually involve maximum effort sprints or other high-intensity exercises followed by short rest periods, LIIT modifies this approach. The purpose of LIIT is to reduce the stress on the body and make the workout more accessible to individuals who may not be able to withstand high-intensity exercises.

Understanding LIIT

Benefits of LIIT:

  1. Reduced risk of injury: LIIT puts less strain on the joints and muscles compared to high-intensity workouts. This makes it a suitable option for individuals who are recovering from an injury or have joint-related issues.
  2. Sustainable routine: LIIT allows individuals to maintain a consistent exercise routine without feeling overwhelmed. The lower intensity of LIIT makes it more sustainable in the long term, especially for beginners or those who are not accustomed to intense workouts.
  3. Improved cardiovascular health: Even though the intensity is lower, LIIT still provides cardiovascular benefits. According to a study published in the Journal of Clinical Endocrinology & Metabolism, low-intensity interval exercise can improve insulin sensitivity and reduce blood pressure in individuals with metabolic syndrome.
  4. Burns calories: While LIIT may not burn as many calories as HIIT, it still promotes calorie burn. According to the American Council on Exercise, a 30-minute LIIT workout can burn approximately 250-300 calories[2].

Drawbacks of LIIT:

  1. Lower calorie burn: Compared to high-intensity workouts, LIIT burns fewer calories. This may not be ideal for individuals aiming for significant weight loss or those with a limited amount of time to dedicate to exercise.
  2. Less intense cardiovascular workout: Although LIIT offers cardiovascular benefits, it may not be as effective in terms of increasing aerobic capacity as HIIT. Those aiming to improve endurance or maximize cardio fitness may find high-intensity workouts more effective.
  3. Lack of variety: LIIT workouts can sometimes become monotonous due to limited exercise options at a lower intensity. This could potentially lead to decreased motivation and adherence to the routine.

LIIT vs. HIIT:

Both LIIT and HIIT have their own advantages and disadvantages, making the choice between the two dependent on personal goals and preferences. HIIT is suitable for individuals looking for quick and intense workouts, while LIIT is a better choice for those seeking a more moderate and sustainable exercise routine.

It is important to note that individual fitness levels and health conditions play a significant role in determining the suitability of LIIT or HIIT. Consulting with a healthcare professional or certified fitness instructor is recommended to ensure the appropriate exercise intensity and avoid any potential risks.

Incorporating LIIT Workouts into Your Fitness Routine

When it comes to LIIT workouts, the focus is more on the intensity rather than the specific exercises themselves. It is possible to modify almost any circuit to fit a LIIT format. Even a high-intensity interval training (HIIT) routine can be adjusted by lowering the intensity and extending the rest periods. Here are some exercise ideas that can be tailored to a LIIT workout. Remember to maintain a lower intensity level and allow your body enough time to recover before moving on to the next set.

  • Treadmill Workout: Begin with a light warmup before walking briskly or jogging on a treadmill for 90 seconds. Aim to keep your heart rate at around 50%-70% of your maximum heart rate. Follow this with a 3-minute walk to bring your heart rate down. Repeat these intervals for a total exercise time of about 40-45 minutes.
    (Discover the treadmill running benefits by reading our article)

    Treadmill Workout

  • Bodyweight Workout: After a quick warmup, perform 10 squats followed by 90 seconds of rest or light activity. Then, do 10 lunges, followed by another 90-second rest. Continue with 10 wall pushups or traditional pushups and 10 hip bridges, each followed by a 90-second rest. Repeat this circuit for a total workout time of about 40-45 minutes.
  • Strength Training Workout: Transform a standard strength training circuit into a LIIT workout by doing 10 kettlebell swings followed by a 90-second rest. Proceed with 10 dumbbell curls, 10 overhead presses, and 10 lateral raises, each followed by a 90-second rest period.

    Strength Training Workout

Low-Impact Exercises for Your LIIT Routine

Several low-impact exercises can be adjusted for a LIIT workout by keeping the intensity at a moderate level and incorporating rest periods. Here are some examples of low-impact exercises you can consider:

  • Walking
  • Cycling
  • Dancing
  • Swimming
  • Yoga
  • Water aerobics
  • Yard work
  • Resistance training

By incorporating these exercises and structuring your workouts in a LIIT format, you can enjoy a challenging yet sustainable fitness routine that promotes overall well-being and endurance.

Conclusion:

Low-intensity interval training (LIIT) offers a more accessible and sustainable workout option for individuals who may not be able to engage in high-intensity exercises. With its reduced risk of injury and potential for improving cardiovascular health, LIIT has gained popularity as an alternative to traditional high-intensity interval training (HIIT). However, it is essential to consider personal fitness goals and limitations before deciding which type of interval training is most suitable.

Sources

  1. American Council on Exercise, Back to the Basics: How to Create Innovative Fitness Programs
  2. Journal of Clinical Endocrinology & Metabolism, Low-Intensity Interval Exercise Improves Insulin Sensitivity and Myocardial Energy Metabolism in Patients With Metabolic Syndrome