Advantages for Interval Training – HIIT vs. LIIT?
Have you ever wondered if the workout exercises you are doing are really the best way to success with your goals? Whether you want to be more fit or lower your body fat percentage, it is super important to understand that not all workouts are working the same way.
There are two different types of cardiovascular exercises – HIIT and LIIT. HIIT stands for high intensity interval training and LIIT stands for low-intensity interval training.
Now that we know names of these two exercise types, let’s find out what is the difference between them and how to reach your goals faster. Each workout type, both HIIT and LIIT, provides different results and benefits. So what really is the difference between HIIT and LIIT?
What is HIIT?
The letter of combination HIIT stands for high intensity interval training. The idea is to switch off between intense bouts of activity and periods of less intense activity, or even total rest. It can be made almost any form of exercise, from outdoor running to indoor strength training, and everything in between. The goal is to repeatedly raise and lower your heart rate by giving everything you got in the high-intensity periods and recovering in the less intense periods.
The best thing about a quick training is, of course, that the whole workout takes only about 15-20 minutes, with warming and cooling down. However, there is also other benefits as well.
Studies has shown that three weekly 15-minute workouts develop with maximum oxygen uptake, as well as, three 90-minute low-tempo exercises. It also seems that interval training burns fat a little more efficiently than equal exercise.
Therefore, this breaks the ancient myth that the love-handles are melting down by peaceful, long-lasting exercise. The secret of HIIT-workout is not how many calories are burned during exercise but afterwards. This high-energy training causes a hormonal reaction in your body, which makes the metabolism to run for hours. Calories are consumed as much as you would consume by a long walk, and in addition, it can curb appetite.
In fact, in some cases, these HIIT workouts can burn up to 30% more calories than other less-intensity workouts, without the risk of losing muscle mass.
In addition to, but your workout is completely customizable so it will be far from boring. Constantly switching up your resistance, speed or movement requires constant attention. This leaves you no time to check your phone. Maximum effects with minimal time, how awesome is that?
What is LIIT?
Letter of combination LIIT stands for low-intensity interval training or low-impact interval training. Unlike HIIT-training, while practicing with LIIT Training your heart rate remains low. The real difference is that the high-energy periods aren’t nearly as intense.
In the LIIT workout, the heart rate is kept low either by slowing down the speed of the movements, reducing the number of repetitions or lightening the muscle strain, for example by performing squats instead of jumps. It is also common that in the LIIT workout the rest period is longer than the working period.
You don’t have to worry, because you can still burn calories this way. LIIT can be just as effective, even HIIT is lauded as the best weight loss option. What means the most, is the amount of time you put into your workout.
To getting similar results performing LIIT as you would from performing HIIT, it might take approximately twice as much time. However, if you are willing to put some extra time to your workouts, you can burn just as many or maybe more of calories. In addition, benefit from a slew of other positive effects like increased mobility, improved cardiovascular endurance and improved strength.
In other words, LIIT is an amazing alternative to vigorous exercise which allows you to burn calories without burning out and gain same benefits than HIIT does.
With LIIT training you can focus on technique and control of your body. This is an important part of any form of training so you can get maximum results from the training. Especially for beginners, it may be easier to learn and control movements when they are slow and concentrated.
Downside for this, I don’t see how LIIT would develop maximum oxygen uptake, like HIIT does.
What’s the better workout for you?
I think that well-planned exercise routine should include both HIIT and LIIT. Both of these provide similar health benefits and can burn the same amount of total calories. The best option for you depends on your available time and fitness level.
Like I said earlier, LIIT is ideal for those who are just starting working out. Also, for those who are coming back from a workout hiatus, recovering from injury or even those who want an easier workout, can all benefit from doing low-impact interval training. It is easier for you joints and makes you less probe to injuries.
However, HIIT workout is perfect for you, if you have limited time or want to challenge yourself on your workouts. With HIIT you can have good cardiovascular endurance. If your goal is to push your body to its limits, high-intensity interval training is better for you!
In the end, if you are able, both of these options are worth trying for. Just about any exercises can be done through LIIT and HIIT, so the possibilities are endless.
Workout programs for you
However, quick splash is not the solution of a lazy breeder. The intervals must really be pulled to the fullest. After correct spurt, the lactic acid burns and the heart rate goes near to maximum readings.
Because the workouts are tough, it is advisable to start a new workout with a few, for example four spurts.
Do every movement for 45 seconds and then rest for 15 seconds. Do 4 laps and rest for 1,5-2 minutes after every round. The whole workout will last 22-24 minutes.
1. Squat with jump: Start jumping by touching your toes with your fingers and then jump tightly into the air. Keep your hands and back straight and make sure your feet are in a hip wide position.
2. Burpee: Start by standing up. Place your hands into floor and bounce back with your feet to plank position. Then touch to floor with your chest and hips, and immediately get up to the starting position.
3. Jumping lunges: Take a long step forward so that knee in front of you is at an angle of ninety degrees. Jump and switch legs places on air. Make sure, that your knees and toes point in the same direction and hip remains straight. For variety movement, you can do this without jumps.
4. Push-up + mountain climber 4x: Place yourself in the plank position. Make sure your hands are a bit wider than the shoulders and keep the hips and back straight. When going down, the chest must be as close to the floor as possible. You can do push-ups with knees down. After one push-up, do four mountain climbers with kicking your knee towards your chest, two for each leg.
For beginners, it is the safest to lift the condition first with LIIT-workouts and gradually increase power.
Complete each exercise for 60 seconds with great technique and slow pace. Rest for 2 minutes and move to next movement. Do 3-4 rounds.
1. Sumo squats: Stand on the floor with your legs widely apart. Squat down as low as possible and make sure your feet and knees remain aligned throughout the movement. Get up to starting position.
2. Slow burpee: Start with standing and place your hands on the floor. Place your left leg back behind you. After that, place your right leg back, next to your left leg so you are in a push-up position. Step your legs back near to your hands and stand up.
3. Lunges: Take a long step forward with your right leg and go down, so that knee in front of you is at an angle of ninety degrees. Step back with your right leg and switch legs. Make sure your knees and toes point in the same direction and hip remains straight.
4. Mountain climber: Place yourself into plank position. Make controlled kick towards your chest and switch legs. Tip: if you place your hands higher, the movement will be easier.
For ending words
Now you know the difference between HIIT and LIIT, and how to make your workout routine more efficient so you can reach the goals faster.
What ever you fitness level is you can choose either one of these workouts. Remember, it is best for you to have a great exercise program factors in a balance of both!
Which one of these are your favorite one? If you have any questions or want to leave a comment about this topic, that would be awesome!
Founder of Miracle Workouts