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HIIT vs LIIT

Fit man doing Mountain climbers exercise at the beach - HIIT vs LIIT
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Interval Training

HIIT and LIIT are two distinct groups that have emerged when it involves interval training. Those that favour low intensity, and those who prefer high intensity.


High-Intensity Interval Training has been considered one of the most reliable workouts, lauded for its weight loss, stamina training, and pure nature. Nonetheless, Low-Intensity Interval Training can be just as reliable - if done properly.

What is HIIT?

High-Intensity Interval Training (HIIT) is a workout routine that switches off between extreme sets and periods of less intense activity, or complete rest.

It can provide itself to virtually any type of exercise, from indoor as well as outside going to strength training, as well as whatever in between. The objective is to repeatedly raise and also reduce your heart rate by offering all of it you have entered the high-energy duration as well as recouping in the much less extreme duration.

Typically, a HIIT workout lasts around 10 mins to half an hour, making it the supreme time cruncher. The much shorter quantity of time makes no dents in your health and fitness initiatives, either.

In spite of just how brief a HIIT exercise can be, it can melt quite a bit of calorie.

Sometimes, these workouts can shed up to 30 % much more calories than various other exercises. This is our favoured calorie tracker.

Moreover, your metabolism, as well as post-workout metabolic price, take a remarkable walking as soon as your sweat session, is done. All of this does not risk losing muscle mass.

These power-packed sessions can additionally produce just as lots of wellness benefits as much longer moderately intense workouts. Sometimes, the advantages resemble two times as much modest exercise.

This consists of reduced blood pressure and blood sugar level, as well as boosted oxygen consumption, food digestion, and total endurance. Not just that, yet your workout is customizable (you can apply HIIT to a selection of exercises) as well as much from boring.

Frequently switching over your rate, resistance, or activity calls for consistent interest. This leaves you no time at all to room out or examines your phone. And also, less monotony suggests much more consistency. Maximum results in limited time?

HIIT Weight Loss Results

Check out how you can optimize HIIT to achieve maximum results in weight loss.

What is LIIT?

Low-Intensity Interval Training (LIIT) resembles HIIT in the manner in which it includes periods of greater and reduced strength. The distinction is that the high-intensity durations aren't nearly as intense. Strength during a LIIT routine is never at or over a sprint, and also recuperation time is much longer. Believe going from a jog right into a walk, instead of a sprint into a jog.

No worries, because you can get still lantern calories this way. Although HIIT is admired as the best fat burning option, LIIT can be equally as reliable. All it matters is the amount of time you take into your exercise.

To accomplish comparable outcomes doing LIIT as you would certainly from executing HIIT, it usually takes twice as much time.

If you're willing to place in the extra time, you can burn just as numerous (otherwise more) calories (this tool is outstanding in helping keep track), plus take advantage of a slew of various other favourable effects.

In addition to the same health and wellness advantages you get from HIIT, you can obtain similar benefits to basic low-intensity training, like boosted movement, boosted stamina, and boosted cardio endurance. Essentially, LIIT is an excellent alternative to vigorous exercise. It enables you to get the very same benefits and melt calories without stressing out.

LIIT Beneficial Effects & Weight Loss

Check out the beneficial effects of LIIT and how you can optimize LIIT to achieve maximum results.

woman exercising cardio boxing workout fitness exercise aerobics - HIIT vs LIIT

HIIT versus LIIT

The health and fitness world has been entirely taken with HIIT - high-intensity interval training. However, if you are more of a low-intensity kind of guy, then LIIT is an equally great alternative.


HIIT and LIIT are basically the same base of working in intervals where you obtain your heart rate up and afterwards slow it down with a rest in between., but (as well as this is the big yet) as opposed to getting your heart rate right up into the high cardio zone, you intend to enhance it to the luxury of the fat burning area or low end of the cardio zone throughout your periods.


HIIT and LIIT training are both fat-burning workout techniques. Yet, the critical distinction is time.

training with the help of a crossfit tire - HIIT vs LIIT

HIIT - Pros

  • HIIT is amazing for torching calories in shorter exercise time
  • HIIT entails much shorter durations of super-intense workout alternated with lower-intensity healing periods.
  • HIIT increases your heart rate, compelling your body to increase all features to sustain the manufacturing and also cycling of power at a rapid pace.
  • HIIT offers the same health benefits as various other types of exercise - yet in a much shorter time-span - like lowering body fat, heart price as well as blood pressure while boosting metabolic rate.
  • HIIT causes a chain of reactions in the body such as the launch of more endorphins delivering a blissful complete satisfaction.

HIIT - Cons

  • It can deplete the adrenals, and also it boosts cortisol (stress) levels, leaving you with possibly tighter abs but even commonly injury, immune damages, adrenal exhaustion as well as weight gain.
  • The more vigorously you exercise, a lot more you often tend to consume on that day.
  • HITT can cause exhaustion.
  • When you are exhausted, you're most likely to eat way too much or go with a sugar struck to help you get through the day.
  • HIIT is tougher at the peak period of a workout as it presses your body right into an anaerobic state and can ad the body to exhaustion.
  • HIIT is a full-impact exercise that requires lots of motivation and also dedication.
  • You have to structure your HIIT exercises to offer the inspirational gas to fire up right into these efficiency peaks through the most efficient exercise methods.

Benefits of HIIT 

Check out the Top 25 beneficial effects of HIIT Training.

relaxed woman lifting weights - HIIT vs LIIT

LIIT - Pros

  • LIIT offers the luxury of getting in the fat burning area or low end of the cardio zone throughout your periods.
  • LIIT acquires the benefits of interval training but without pushing yourself as hard as you can or placing yourself in danger of injury with HIIT workout.
  • It feels a lot more fluid and also I can shed the very same amount of calories as HIIT if you extend your workout to an hr versus 30 to 45 minutes.
  • Innovative streaming and toning exercise that increases performance by utilizing low-intensity interval training, which is sustainable in the long-term.
  • In LIIT the peak duration of exercise is kept at reduced strength.
  • It's a better form of workout for those who have joint problems or are recouping from injury.
  • It's a better form of workout for those for those who do not intend to push themselves to the extreme.

LIIT - Cons

  • You would certainly need to do LIIT training for a more extended period to achieve the relative outcomes of a HIIT session.
  • LIIT is not an advanced workout option but more beginner-friendly option based on most fitness experts. The results of LIIT workout are much less effective that HIIT.
  • LIIT training on its own is not suggested as it may not be as effective as HIIT. This form of exercise combined with a low-calorie diet regimen can be destructive to your body, as you could end up shedding muscle mass because of reduced energy supply.
HIIT Workout on the Beach2 - HIIT vs LIIT

What's the far better workout for me?

A versatile physical fitness regimen will undoubtedly include both HIIT as well as LIIT. Both give comparable wellness benefits (like enhanced cognitive health and wellness in seniors and reduced blood pressure) and also can shed the same amount of overall calories. Some situations require a specific design, however. The best option for you mainly relied on your health and fitness degree and offered time.

As stated in the past, LIIT is suitable for those that do not choose higher-intensity workouts. Health and fitness novices, those recouping from an injury, those coming back from an exercise respite, or even those that want a less complicated workout on the day of rest, can all gain from doing low-intensity interval training. Lower intensities are much easier on your joints, make you less susceptible to injury, as well as will not leave you winded.

On the other hand, HIIT workouts are ideal for those that have limited time, intend to boost the trouble of their exercise, have high cardiovascular endurance, and also are both knowledgeable and also seek an exercise shakeup. If you're planning to push your body to its restrictions, high-intensity period training is your best choice.

Inevitably, if you're able, both workout methods are worth attempting. Just about any workout can be done with HIIT and LIIT, so the opportunities are countless.

Bottom Line


Both HIIT, as well as LISS training, has been attended raise metabolisms (HIIT more so), assist you slim down, improve your high blood pressure whether it's high or reduced and VO2 max (the maximum amount of oxygen you can intake). For the best workout that is well balanced and also is both tough yet manageable, specialists recommend combining HIIT and LISS into one exercise. Joining this workout also just a few times a week will have you experiencing the various benefits from both and a much healthier body and mind completely.

Whether you pick to HIIT, LIIT or a few other types of exercise, exercise has tons of health advantages that consist of a much better state of mind, sleep and also more clear reasoning.

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3 Comments

  1. Some real food for thought here I am more of a High HIIT’er and enjoy that feeling when a really good workout is complete.

    Really got me thinking into mixing stuff up – I workout daily, daily 2 hr HIIT.

    What would the effect be if I

    A) switched up alternate days HIIT and next day LIIT or
    B) Using a 2 or 3 week cycle switching one for the other.

    Your thoughts appreciated!

    • Hi Derek, and thank you for the comment.

      Wow. Consistent daily 2 hr HIIT workout! I think that you are probably stretching your body to the extreme.
      Performing HIIT alone will cause too much pressure on the body and prevent optimal fat loss as the body releases stress hormones in an effort to recover.
      It is clear that activities with lower impact are necessary in order to offer an alternative, and allow the body to heal, recuperate and adapt to the training load.

      I would go for the first option. I think it’s best to rotate HIIT and LIIT every other day.
      Alternatively, you could mix it up even more. Do an extended HIIT session, but incorporating bits of LIIT session every 10 minutes.
      Regards.

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