Ease It Up: Why You Should Consider LIIT Workouts

No pain, no gain. Push yourself. Go all out.

That’s the mentality that drives a lot of sweat-soaked workouts. But here’s a little secret: Exercise DOESN’T have to be a grueling survival test.

Low-intensity interval training — or LIIT — is a workout approach that dials down effort levels while still delivering fitness gains.

How can you do it? Let’s find out from exercise physiologist Ben Kuharik.

What is LIIT?

The idea behind LIIT is to exercise for longer periods at a low to moderate-intensity level with built-in recovery breaks. You’ll exert yourself … but you won’t exert yourself too much.

During a LIIT workout:

• You should be able to talk and carry on a conversation instead of being out of breath.
• Your heart rate should stay in zone 2, or at roughly 60% to 70% of your max exercise heart rate. (Exercise heart rate zones are on a 1 to 5 scale. Intensity levels increase with the zone numbers.)

“LIIT requires lower energy demands than most workouts,” says Kuharik. “The point is to challenge yourself a little bit with an effort level that you can sustain.”

LIIT vs. HIIT

LIIT is the gentler cousin of HIIT, or high-intensity interval training. HIIT has gained popularity over the years for its higher-energy and more challenging periods of exercise. It’s designed to push you to your limits.

You can do the same types of exercises in both LIIT and HIIT workout programs. The difference is in your exertion level. “HIIT is done at maximum intensity,” explains Kuharik.

Expect to get out of breath and for your heart rate to hit zone 4 or zone 5 while approaching your max exercise rate during a HIIT workout. Given the high physical demands, HIIT sessions are shorter than LIIT sessions.

HIIT and LIIT can both improve key fitness factors — just in different ways. HIIT typically offers more when it comes to building muscle and strength. LIIT, on the other hand, may burn more calories given the longer duration of the workouts.

Ultimately, your goals and lifestyle will determine which choice is best for you.

“HIIT is best for higher-level athletes on a consistent workout program,” says Kuharik. “When you go very hard at the gym, it can put a toll on your body and a lot of stress on your heart. That’s not for everyone.”

And even if you do HIIT workouts, you may benefit from occasional LIIT sessions to help your body recover.

How to do LIIT

Pretty much any exercise activity can be turned into a LIIT workout. It’s just a matter of adjusting your exertion level and breaking the session into intervals of activity and rest. For example:

• Running: Run for one minute at a moderate pace and then walk for two. Go back and forth between running and walking for as many intervals as desired. (Adjust the run and walk times to your fitness and comfort level.)
• Walking: It’s the same basic theory as with running. Walk faster for five minutes and then slow your pace for two minutes in a “recovery” period. Repeat as many times as desired.
• Cycling: Pedal at a moderate intensity level for five minutes and then slow your pace for two minutes. Repeat as many intervals as desired.
• Rowing: Row for 100 meters at a moderate intensity and then slow your pace for two minutes. Repeat as many intervals as desired.
• Weightlifting: Increase reps and lower the weight used for your lifts. For instance, if you usually do 10 reps with a 20-pound weight for a biceps curl, try doing 20 reps with a 10-pound weight.

Benefits of LIIT

Turning down the intensity on exercise doesn’t turn off the advantages, emphasizes Kuharik. Here are seven benefits of LIIT.

1. Minimal recovery time: Putting less demand on your body allows it to recover more quickly. “With LIIT, you shouldn’t experience excessive muscle soreness,” notes Kuharik. “You’re not going to need days to bounce back.”
2. Reduced injury risk: Lowering the intensity level on a workout reduces your chances of straining a muscle or joint. “LITT is much lower risk,” he adds. (The lower injury risk also makes LIIT ideal if you’re recovering from an injury.)
3. Weight management: Exercise burns calories whether you’re moving fast or slow — so if you devote time and energy to LIIT, it can help you manage your weight and reduce body fat.
4. Heart health: LIIT workouts can help you reach a weekly goal of 150 minutes of heart-pumping aerobic exercise, which is recommended to keep your ticker in tip-top shape.
5. Feeling happier: Exercise triggers the release of feel-good hormones known as endorphins, which can improve your mood.
6. Brain boost: Want to keep your mind sharp? Exercising is a great way to do it! There’s evidence that regular exercise can reduce your risk of dementia and other conditions affecting mental function.
7. Accessibility: LIIT workouts are doable for just about everyone, no matter where you are in your wellness journey. “It’s a great way to start exercising if you’re just getting into working out, or it can be built into an established exercise plan,” says Kuharik.

So, is LIIT right for you? It’s hard to find many flaws in a fitness plan that’s easier on your body: “One of the most important things for your health is staying active, and low-intensity training can help you do that,” emphasizes Kuharik.