Learn more about SCL Health's Heart and Vascular Care and Sports Medicine Services and Treatments.

Whether you’re a fitness fanatic or a training trainee, you’ve probably heard about interval exercises. One might envision the classic gym rat, timing their cardio routine to accommodate 30 seconds of intense movement followed by 15 seconds of rest, and repeating for 25 minutes. High-intensity interval training (HIIT) workouts like this have been popularized as a good way to build endurance, strength, and quickly burn fat. However, many don’t know about low-intensity interval training (LIIT), an alternative exercise method with many benefits.

What is LIIT?

The biggest difference between LIIT and HIIT is the level of intensity. LIIT focuses on switching between low-impact exercises and generous recovery periods. While HIIT workouts prioritize the infamous “no pain, no gain” mantra, LIIT is a gentler way to achieve similar results. Many consider it not only more manageable, but also an encouraging way to stay active.

While LIIT workouts may seem introductory, everyone can uniquely benefit from making them a part of your routine.

What are the benefits of LIIT?

We’ve established the difference between HIIT and LIIT, but how exactly do the health benefits differ? A Canadian Institute of Health Research study suggests that comparable exercise (high-intensity workouts versus longer low-intensity routines) shows comparable results. Shocker, right? This means that painful training isn’t the only path to progress.

Like HIIT, low intensity movement between long rests can lower blood pressure, reduce risk of cardiovascular disease, shed unwanted weight, and increase metabolism. LIIT can also improve cognitive function and lessen fatigue, especially in older adults.

Another benefit of slowing down is focusing on form. It can be easy to injure yourself when moving at high-intensity. LIIT can help you slow down enough to think about the best way to exercise. Bringing intention into your form not only reduces the chance of injury, but it can be therapeutic. 

LIIT exercise examples

You’ve heard the benefits and now you’re ready to get started. The following are examples of simple LIIT circuits that can be performed at home:

LIIT Example 1:

1. Fast walking for 90 seconds
2. Slow-paced recovery walk for 3-5 minutes
3. Repeat for 45 minutes

LIIT Example 2:

1. 10 pushups
2. 10 squats
3. 30 second abdominal plank
4. 2 minute rest
5. Repeat steps 1-5 five times

If you’re still unsure of the benefits, don’t be shy when talking about it with your doctor.

Disclaimer: Always consult your physician before beginning any exercise program.