LIIT vs HIIT: What Is The Difference Between The Two?



Fitness enthusiasts across the globe are smitten by the benefits of performing High-Intensity Interval Training (HIIT) regularly. It has been deemed as one of the most effective workouts, which can help to burn fat and tone muscles. But Low-Intensity Interval Training (LIIT) is equally effective if performed correctly.

Both HIIT and LIIT are interval training exercises but are quite contrasting from each other. If for some reason you are not a fan of intense and sweaty workout session then LIIT should be your pick. In this article, we will tell you the major difference between HIIT and LIIT along with their health benefits.


HIIT involves short bursts of intense exercises alternated with recovery periods. You can perform any kind of exercise in HIIT, you just have to put your maximum effort when you are at peak and then take a break. This kind of workout increases your heart rate, forcing your body to burn calories.

HIIT is best for people who want the maximum calorie burn in a short period of time. You just have to exercise for 10 to 30 minutes and you are done for the day.


LIIT is similar to HIIT, just that it is performed at a lower intensity. It takes a longer time to perform LIIT and the recovery time is longer. But this does not mean that it is less effective and does not show any result.

LIIT is as effective as HIIT. This form of physical activity helps to increase mobility, improve strength and cardiovascular endurance.


The major difference between HIIT and LIIT is time. One has to perform LIIT training for a longer duration to achieve a similar result as HIIT. In LIIT you have to keep the intensity of workout low as compared to HIIT where you have to put your maximum effort. For example in HIIT, you can do sprinting, while in LIIT you can just jog.

LIIT is gentler on joints

HIIT is a form of intense exercise and all may not like a high-intensity workout. Performing HIIT can make your muscles sore, it can increase the production of cortisol in the body and you can get exhausted quickly. In severe cases, it can even lead to joint pain. However, LIIT is gentler on joints and you do not feel that tired after performing this exercise. LIIT is perfect of people suffering from Osteoporosis or other joint issues.

Challenges body differently

Both HIIT and LIIT can be performed without any equipment, but they challenge your body differently. As per a recent study, performing a low-intensity exercise puts you in an aerobic state, which burns fat faster as compared to anaerobic exercise. If you are already suffering from chronic stress then performing HIIT can be harmful to it will increase the cortisol production and can sabotage your workout. LIIT is a safer option.

Both burn a similar amount of calories

Most people think that there might be a huge difference in the number of calories burnt while performing the two exercises, but it is not true. Whether you perform HIIT or LIIT, both the form of workout help you burn the same amount of calories. You just have to exercise for a longer duration. If you are HIIT for 30 minutes then to get the same result to perform LIIT for an hour.


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