If you are all set to kick start your fitness routine but can’t choose a strength training workout regimen, we are ready to help.
The fitness world offers two popular options: LIIT (Low-Intensity Interval Training) and HIIT (High-Intensity Interval Training). Both promise results, but which one (HIIT vs LIIT) reigns supreme for your fitness goals?
Here, we have drawn a comparison between HIIT and LIIT workouts to uncover the secrets of each method.
So, let’s check out which workout trend can be a perfect tool for achieving fitness goals.
What is HIIT?
High-intensity interval Training (HIIT) is a type of workout that allows you to alternate between high-intensity and short rest times. HIIT relies on a specific approach that involves pushing yourself hard and burning as many calories as possible.
This technique offers better results with stationary bikes, treadmills, elliptical trainers, rowing ergometers, etc. It is also possible to try HIIT outside a gym by showing creativity. Besides, you can easily incorporate HIIT into your day-to-day routine.
For instance, you can walk briskly in your street for 30 seconds and walk back slowly to relax your body. Apart from this, you can run laps around your home and rest for a few minutes. By following any of the above methods, you can seek the benefits of HIIT.
A HIIT workout usually lasts 10 to 30 minutes, making it the ultimate workout. Despite the short span of HIIT workouts, you can burn sufficient calories. This type of workout is quite more effective than any other workout.
Check out our blog post that highlights the three reasons why HIIT is so effective. Some experts say HIIT can burn up to 30% more calories. Besides, you might also experience an impressive hike in post-workout metabolism rate. This can be achieved without losing muscle mass. In other words, a couple of power-packed sessions can help you achieve the health benefits of conventional workouts.
What is LIIT?
Low-Intensity Interval Training (LIIT) is somewhat similar to HIIT. It also consists of intervals of high and low-intensity sessions. For instance, think about strolling after completing an extensive jogging session. However, the high-intensity periods or LIIT are less intense when compared to HIIT.
The recovery time is slightly longer, but you can still burn a sufficient amount of calories. Although HIIT is considered a more intense interval training workout, LIIT can also offer promising results. It all depends on the amount of time you dedicate to LIIT.
For results similar to HIIT, you must spend twice as much time. LIIT is a cardio workout aimed at continuing with a steady pace. This is done to sustain energy and perform consistent workouts for a stipulated time.
LIIT vs HIIT workout: scientific explanation
When it comes to comparing the science behind LIIT and HIIT, it would be appropriate to look at some of the most relevant studies. According to researchers, nearly all types of exercises help build endurance, reduce body fat, and improve heart health.
Both HIIT and LIIT work well when you want to strengthen your body. However, individuals performing HIIT workouts experience slightly better results. This suggests that higher intensity workouts can help boost metabolism. With extensive consumption of oxygen, our body manages to burn more calories. It is still not clear which type of training works well for improving aerobic fitness. However, studies show that these types of interval training sessions do affect cardiovascular health. Some other improvement markers include controlled blood pressure and insulin sensitivity.
Is there any difference between HIIT and LIIT?
Soon after the introduction and rapid surge in popularity of HIIT, another form of interval training emerged on the scene known as LIIT. Despite being focusing on interval training, both these workouts are relatively different.
Here are some of the most prominent differences between HIIT and LIIT:
- LIIT is less harsh on the joints
- Both LIIT and HIIT act differently while challenging the body
- LIIT vs HIIT training: results might vary
i) LIIT is less harsh on the joints
This is the reason why most people prefer LIIT to HIIT. People are now more concerned about the physical impact of a workout on key areas like joints and muscles. HIIT helps boost endorphins but the rest periods are relatively shorter.
On the contrary, LIIT allows for reaping the benefits of intense workouts with minimum strain on the joints. You can ensure the overall health of joints by starting with challenging weight and slowly following the moves. By doing so, you can increase the “Time Under Tension (TUT)” for the muscles.
It helps create a greater demand for calories and improves metabolism. Furthermore, by applying slower movements, you can perform the workout with more precision. This lowers the chances of damaging the joints due to extreme and misaligned movements.
ii) Both LIIT and HIIT act differently while challenging the body
Both these strength training exercises differ in terms of their impact and intensity. Hence, they challenge the body using a different approach. HIIT workout aims to strengthen the body to perform at an optimum level.
The training involves moves, which help us utilize the maximum energy and strengthen the overall body. It works by raising and lowering the heart rate by releasing energy during tough moves. On the contrary, LIIT is a strength training program relying on alternating moves like squats after press-ups.
When performing LIIT, our heart works hard and pumps blood from lower parts of the body to upper parts. You can achieve such outcomes without any need to do intense jumping activity. However, in LIIT, your heart rate doesn’t remain elevated during the entire workout.
In contrast, the heart rate stays at an elevated level when performing HIIT. Besides, there are numerous other differences between these workouts. For instance, it is possible to perform LIIT for a longer period due to less intensity involved.
iii) LIIT vs HIIT training: results might vary
No doubt, both LIIT and HIIT ensure promising results. However, lower intensity activates the aerobic state. During this situation, it is likely for the body to burn fat at a higher rate. The percentage is higher than anaerobic exercise. LIIT also strengthens the muscles and improves metabolism.
HIIT is capable of offering extraordinary results within a week or so. This type of training not only releases harmful toxins but also boosts your mood. For better and consistent results, you need to stay moderate when performing HIIT. You can balance out the extensive move with simple stretching.
If you want to know more about stretching, check out this blog post on the benefits of yoga and stretching.
Are there any drawbacks?
Although there are numerous benefits associated with LIIT and HIIT, these workouts do have some drawbacks. It mostly depends on a person’s capabilities to bring forth the positive effects of any strength training workout.
Talking about HIIT, it poses a risk of joint or muscle injury. Apart from this, the initial session of HIIT is usually challenging, which makes it difficult for a person to stay motivated. This particular aspect is overwhelming for beginners. HIIT also requires a longer recovery time.
LIIT is usually recommended to people returning to a workout routine after an injury. In this scenario, LIIT tends to include slower and longer exercises. This means you need more time for better outcomes.
Can LIIT be as effective as HIIT?
HIIT is a promising workout regime that improves strength and ensures fitness. However, due to its high level of intensity, it might not be suitable for everyone. Therefore, a slower and less intense workout was required. This is the area where LIIT can serve the job well. However, can LIIT be as effective as HIIT? Let’s find the answer.
Unlike HIIT, LIIT is a newer workout phenomenon. It claims to achieve almost similar results as promised by HIIT. Lower risk of injury is the major selling point for LIIT. Talking about the effects of LIIT as compared to that of HIIT, things seem pretty close.
Since LIIT workouts are done at a lower intensity, there might not be the same level of metabolism hike obtained during HIIT. For this purpose, you need to perform slow workouts for longer periods. Both HIIT and LIIT can improve aerobic fitness but HIIT leads to a better outcome in this area.
The aim of LIIT is to minimize the intensity when performing any kind of interval training. The active periods could be lengthened to enhance the impact of your workouts. This could make it easier for people with weak bodies to gain enough strength for HIIT workouts.
While HIIT involves doing explosive workouts, LIIT allows you to concentrate on the exhaustion with relatively shorter intervals between workouts. You can use similar workouts during HIIT to gain somewhat similar results by doing the exercises for longer periods.
So, LIIT can prove to be as effective as HIIT if your sessions are slightly longer. This could make up for the difference between the intensity. However, if you replace a short HIIT session with a LIIT workout, it won’t prove that effective.
With the reduction in intensity of a workout, it is required to increase its duration. By doing so, you can burn a similar amount of calories and gain the desired level of strength.
No gym, no problem! Home-based HIIT and LIIT routines
You can perform HIIT and LIIT in a variety of ways. This can be done at home with some basic workouts. One such method is the “Active Recovery,” which works well for LIIT. It involves alternating the low-intensity exercise periods with those of moderate activity (walking) or rest.
Talking about doing HIIT at home, you can perform high intensity intervals by doing strength training exercises. These include doing workouts using a spin bike or performing supersets (push-ups or squats). Some other ways to perform HIIT is by relying on cardio workouts.
These exercises incorporate different bodyweight movements like plyometric (running up hills, jumping, or skipping rope). For instance, you can try running up a hill as fast as physically possible and walk down slowly for recovery. Repeat this process at least ten times to get the most out of a HIIT workout.
LIIT vs HIIT: Which one is better?
A well-rounded workout routine could include both HIIT and LIIT. These high-intensity workouts can offer benefits like reduced blood pressure and improved cognitive health. With some techniques, you can seek almost similar results out of both these workouts.
However, if you want to choose a suitable option among these two, your selection largely depends on the prevailing fitness level and time. As suggested above, LIIT serves the purpose well for those who aren’t interested in exceptionally higher-intensity workouts.
LIIT is a viable choice for fitness enthusiasts who are just starting their journey towards an extensive workout routine. Similarly, people recovering from injuries should follow an easier training regimen like LIIT. Besides, other people with similar issues can take advantage of low-intensity interval training.
HIIT, on the other hand, is highly suitable for those with limited time. These individuals can get fast results by increasing the intensity of their workouts. In addition, HIIT is a perfect choice for people who want to improve their cardiovascular endurance.
Furthermore, if you want to push your body to its limit, HIIT is the best bet. If possible, both HIIT and LIIT can offer promising outcomes when done properly. Since almost any workout can be part of a HIIT or LIIT regimen, there are endless possibilities to meet your fitness goals.
Final thoughts
To wrap up, the selection of a high-intensity workout depends on your lifestyle, fitness level, and available time. If you want to get fast results, HIIT is the best option. However, LIIT is a workout method that requires a longer time but works in the end.
When it comes to HIIT vs LIIT, the choice is yours. For instance, if you enjoy doing HIIT, it could work for you. Contrary to this, if you prefer LIIT due to its low-intensity workout sessions, you will be able to get the desired results within the less anticipated time.
