Advantages for Interval Training – HIIT vs. LIIT?

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?

Hiit workout

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.

Liit workout

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.

Squat jump

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.

Jumping lunges

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. Push-up mountain climbers


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.

Sumo squat

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.

Slow burpee

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. Lunges

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.

Mountain climbers

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

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34 thoughts on “Advantages for Interval Training – HIIT vs. LIIT?

  1. This is such a clear and informative article, thank you. I’ve heard people talk about HIIT workouts a lot, but didn’t fully understand the two types. What is the minimum time per week that someone needs to do HIIT workouts to see a real change to their fitness?

    1. Hey Amy!

      Thank you so much! I’m glad you found new information from my post 🙂 I recommend to do 1-3 workouts per week. It is really effective way to make changes in your body! It isn’t meant to be done everyday. Have a great week!

  2. Hey Mira,

    I”m glad I came across this, this morning as I’ve been thinking about how to incorporate some at home exercises to my daily routine. I think starting off with LIIT would be the best thing to do. I’m definitely bookmarking your website as I love the visual instructions.

    1. Hey Amanda!

      Thank you so much for your kind words 🙂 I’m really glad you found this post useful! and yes, I recommend you to start with LIIT and make it little by little more challenging. Sweaty workouts!

  3. Hi, Mira, One thing I’d add to your thoroughly interesting post is that you can combine the two and do High-Intensity Low-Impact workouts.

    I teach a lot of HIIT classes and I always include low-impact options,. The key is that just because you are eliminating the impact, say instead of jumping out of a squat, you come up on your toes, doesn’t mean you can’t do it quickly and with high intensity.

    Kind of the best of both worlds!

    1. Hey Jon!

      That is true tho! You can combine those two! Everything is possible in this world!
      I wanted to tell a difference with these two in this article but mixing those two isn’t bad idea at all 🙂
      Have a great week!

  4. Hi, Mira, I tend to follow a program where I combine LIIT with HIIT in the summer and focus more on LIIT exclusively during the winter months. I’ll usually hit the track in the spring and summer and perform all sorts of HIIT movements for about a total time of 40 minutes. I’ll do sprints, stair runs, hill sprints, and anything else I can think of.

    My gym sessions are usually on the LIIT side unless I’m in a hurry, with a set typically lasting 30-40 seconds, followed by a superset of a lighter movement. Today, I’m doing a shoulder/triceps workout, so I’ll do a heavier movement followed by a lighter movement.

    I agree that we need a program for both LIIT and HIIT. It will confuse the body and prevent it from getting used to a single style of training, prompting results.

    1. Hey Todd!

      I couldn’t agree more with you. It is so important to do both and like you said, confuse the body.

      I’m normally in hurry, so I tend to do HIIT workouts between my personal training sessions. Other days, when I have more time, I tend to follow a program focusing more on LIIT.

      Thank you so much your comment! Have a great week 🙂

  5. What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
    Actually this is exactly the information that I was looking for interval training candy and when I landed to your website and read this post, it answered all my questions in details.
    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for advantages of interval training.
    I will come back to your website again for sure and I’m looking forward to read your new posts.)


    1. Hey Ali!

      Thank you so much about you kind words! I really do appreciate that!
      And you are welcome, I’m glad you found this information useful 🙂
      Have a great week! 🙂

  6. So so many useful tips and tricks all on one page! Wonderful! I bookmarked to look further. This is the first time am getting to know about HIIT  and LIIT.

    My conclusion from your writeup is that both high intensity interval training and low intensity interval training are better workouts training and i will try both of them.

    Thanks for this eye opener

    1. Hey!

      Thank you so much! I’m glad you found this useful to you! 🙂

      Those both exercise types are really effective and you should include both of them to your workout plan.

      Have a great week 🙂

  7. I’ve never heard of the term LIIT before, though HIIT I hear the whole time. Personally, I don’t love HIIT workouts, I find them way too exhausting. My preferred workout is a combination of both, that way I get to catch my breath in between HIIT workouts. I have Diastasis Recti from giving birth a couple of months ago, which type of workout is better for that?

    1. Hey Hollie!

      HIIT workouts are harder to perform than LIIT workouts and the reason for that is when your heart rate is raising higher. 

      I highly recommend you to do workouts to your pelvic floor at first and DO NOT perform any sit-ups, they are not getting your core in better shape, but rather vice versa. I would say that you should start with LIIT and then slowly increase power of your workouts 🙂 Good luck!

      PS. If you have any further questions about your Diastasis Recti, don’t hesitate to ask 🙂

  8. Hi, thank you for this new information you provide us. I have never heard about these name of exercises ” HIIT & LIIT ”  the names sound new for me but the types of exercises are the same. I will remember these names when doing these exercises, also, thanks for providing us these exercises with images what make these exercises more easy to follow 

    1. Hey!

      You are welcome! The exercises movements can be almost the same, but the main difference is performing training with high-intensity or low-intensity 🙂 

  9. First of all, I’m going to bookmark this page, a friend needs to see this. I have being thinking of starting a workout training in summer to keep my body in the good shape it used to be. Starting with LIIT workouts won’t be a bad idea, since I’m a beginner. Thanks Mira

    1. Hey!

      I’m glad you found this post useful! 🙂 You should definitely start with LIIT workouts and then slowly increase the power of your workouts. Good luck!

  10. Hi Mira, great article you have got here. Oftentimes all these exercise terminologies are quite confusing to me, but you just used the right words to explain the differences between HIIT and LIIT. Thanks for schooling me on the necessity of both  LIIT  and HIIT as they both have similar health benefits and help in burning calories. As someone just starting work out, I will have to take your advice and start off with LIIT. Thanks for your intuitive article.

    1. Hey Gracen!

      I’m really glad I could help you with understanding the difference about these two! 

      If you are trying that specific workout, tell me how did it feel! 🙂 Have a great workouts! 

  11. I once came across HIIT about two years ago, and I practice it while jogging. It is quite effective especially for people who have master a particular kind of exercise, so integrating HIIT is easier. LIIT is really a new technique that I just learned from your post, it is worth practicing. The sample of exercises that can go well with this exercise strategy is worth trying.

    1. Hey!

      HIIT is definitely effective way to workout. I’m glad you found this LIIT workout though my post. After trying it, tell me how did it feel! 🙂 Have a great week!

  12. I struggle all the time with exercising, I get started then I stop.  I really do enjoy doing it but sometimes life happens.  I have been looking for something different because I also get bored with exercising.  So I think I will start with the LIT and work up to the HIT.  Thanks for taking the time to explain the difference.



    1. Hey!

      You are welcome! 🙂

      We all have days when we don’t feel like doing something. What helps for me, is that I make plans. Make workout plans and stick to them. After a while, you will get results and find it more easier 🙂 Good luck!

  13. I like your post and clear explanation of LIIT and HIIT workouts. I pulled up my leg muscle yesterday and it prevents me from using a muscle in active training. Can I apply a load on my leg in the next few days because it hurts me when I go? Maybe a little bit of a thing can you do about it?


    1. Hey!

      You should definitely avoid any exercises with your leg! Let it heal properly 🙂 Best rule to that is: if it hurts or you feel unpleasant while doing something, stop immediately! I hope you will feel better soon!

  14. I’m often observe high intensity interval training more often because of my heart health, which helps in making my heart stronger and more efficient and also helps in including decreasing your risk of both heart disease and high blood pressure. I will surely take my time in trying out the jumping lunges as I haven’t tried it before now.

    1. Hey!

      Thank you for your comment! 

      You are absolutely right, however, it is really healthy to mix up those two in your fitness plan 🙂 

      Make sure you keep your posture straight and jump right up while performing that jumping lunges. Have a great workout! 🙂

  15. HEY thanks for educating me about by HIIT and LIIT. I play Basketball and Football and I care about removing some fats from my Stomach, to make me have a flatter stomach and also the fat around the side of stomach. I have a little question to ask, and it goes. If I want to remove fats faster from my stomach in a 15-20 minutes routine, that’s if that time is even enough. How do I go about it, I mean which of the methods amongst HIIT AND LIIT will be effective in this case?

    1. Hey!

      If you are having limited time to workout, you should perform it definitely a HIIT way. That way you will burn more calories afterwards also 🙂 Good luck and tell me how does it work for you 🙂

  16. well, some years ago, I used to do some cardio exercises, in a bid to lose overall weight. I used to run about 4 kilo metres thrice in a week. But I ventured into it without any prior fitness knowledge asides those gotten from the internet and probably some hints dropped in discussions with friends. I think LIIT is best for me, since it entails consistency and dedication. But it should be kept in mind that professional advice is key before venturing into workouts of Amy source.

    1. Hey!

      Thank you for your comment. Running is great way to exercise but you should definitely add something with it. Work with your muscles (for example LIIT way) and you will get more results with it. Good luck with trying LIIT! 🙂

  17. Am happy to have stumbled upon this. Thank you for educating me about these by things today. Learnt about HIIT AND LIIT. Always something new to learn everyday. I am a basketball player I usually do some work outs for about 15-20 minutes, 3 times in a week. Although am not consistent. I stoppped playing sports for sometime because I i was busy with work. But I stopped doing the routines and I sort of have some fats getuer around my stomach, not that bad. But I want to work on my shape to get that figure 8 lool every woman wants for herself. Which of these methods HIIT and LIIT would Be the best to help burn the fats from beside my stomach region ?

    1. Hey!

      Thanks for stopping by on my blog! 🙂 

      I would highly recommend both of these. When you have limited time to workout, you should do some high-intensity interval training and those days when you have more time you should do training with LIIT. Those two together are making results for you 🙂 remember to be consistent and make your workouts happen regularly!

      Tell me later how your progress is going. Good luck!

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