Here's Why You Should Try Low-Intensity Interval Training for Better Cardio Fitness

High-intensity interval training (HIIT) has garnered a lot of attention in the fitness world. And it's well-deserved. HIIT workouts offer major benefits, such as better aerobic fitness and stronger muscles. But vigorous exercise isn't the only way to reach your fitness goals, especially if you're new to exercise. 

Low-intensity interval training, or LIIT, is a gentler approach to interval training. And it offers plenty of worthwhile benefits for people of different fitness levels. Learn more about the advantages of LIIT and whether you should give it a try.

What is low-intensity interval training? 

Low-intensity interval training (LIIT) alternates periods of moderate-intensity exercise and  periods of low-intensity recovery. While a high-intensity interval training (HIIT) workout might involve alternating sprinting with jogging or brisk walking, an LIIT workout would alternate jogging or brisk walking with periods of walking at a relaxed pace. 

You might reach 95% of your maximum heart rate during an HIIT workout. But with LIIT, your target heart rate is considerably lower, around 50% to 70% of your maximum.

It's important to note that doing LIIT doesn't mean exerting a low amount of effort; it means exerting less effort. You still get the benefits of exercise with LIIT, without overdoing it. 

What are some examples of low-intensity training?

You can do many of the same activities in LIIT workouts that you would during HIIT workouts. Examples include: 

• Cycling  

• Brisk walking

• Swimming 

• Jogging 

• Rowing 

The only difference is how hard you push yourself. If your activity of choice is brisk walking, a 30-minute LIIT workout might look like this:

• Step 1: Warm up at a casual walking pace for 5 minutes.

• Step 2: Increase your walking pace for 1 minute.

• Step 3: Return to your casual pace for 1 minute.

• Step 4: Repeat steps 2 and 3 nine more times.

• Step 5: Cool down with a slow walk for 5 minutes. 

Low-intensity circuit training is another option that can help you build muscle and improve cardio fitness. High-intensity circuit training often involves moving through different exercises with little rest in between. This type of training may also include lifting heavy weights or doing jumping movements. 

During an LIIT circuit, you would increase your rest breaks between exercises. You'd also use lighter weights or just your bodyweight and skip the jumping movements. For example, instead of a box jump, you could do step-ups.

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What are the benefits of low-intensity vs. high-intensity interval training?

Physical activity is good for you, no matter the intensity. Both LIIT and HIIT offer a range of benefits, but they cater to different needs. Here's how they stack up.

Burning calories 

Any activity that raises your heart rate will burn calories. But the more effort you put in, the more calories you'll burn. For example, if you ride a stationary bike at a fast pace for 30 minutes, you may burn around 310 to 450 calories, depending on your weight. If you ride at a moderate pace for 30 minutes, you'll burn about 200 to 300 calories. 

So HIIT will burn more calories in the same amount of time, but you can still burn a good amount of calories with LIIT. You can also do a longer LIIT workout to reach your calorie goals and build endurance. 

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Boosting heart health 

Exercise trains your muscles to use oxygen more efficiently, reducing the workload on your heart. It also lowers stress hormones and blood pressure, further reducing the burden on your heart. Research shows that both moderate and high-intensity exercise can improve heart health. However, exercising at a higher intensity has greater benefits, especially for people at a high fitness level. 

For people who aren't as physically fit or who have certain health conditions, especially those that affect the heart, LIIT may be a safer option. LIIT still offers plenty of heart health benefits with lower risks. 

Helping you learn proper form 

Jumping into an HIIT workout without a good base of physical fitness or previous workout experience is a recipe for injury. LIIT workouts are a great way to increase your fitness and learn a new activity slowly and safely. 

For example, if you've never used a rowing machine before, there's a lot to learn about the proper form. Starting with LIIT workouts allows you to focus on your form instead of speed. When you are ready to increase your intensity, you'll have a more efficient and powerful stroke — and less risk of injury due to poor technique.

Impacting the joints 

LIIT typically involves low-impact exercises that are gentler on your joints than HIIT exercises. If you have joint pain from an injury or arthritis, LIIT may be a safer option. Walking, cycling, and swimming LIIT workouts are all joint-friendly activities.

Providing accessible exercise for different fitness levels 

Many people avoid exercise because it can be intimidating. An intense workout can make you short of breath and sweaty, and your muscles may ache the day after. For some, these are deal-breakers that lead to a sedentary lifestyle. 

But exercise doesn't have to be so challenging. LIIT is a great way to reap the benefits of interval training while exerting a more moderate amount of effort. It may be particularly suitable for: 

• Beginners 

• Older adults 

• Those recovering from an injury 

• People with health conditions that make vigorous exercise difficult 

Offering a sustainable exercise option

The best workout program is one you'll stick with. If you hate high-intensity exercise, you probably won't keep doing it. A comfortable LIIT routine that you can practice regularly is far better than not exercising at all. 

What are the downsides of low-intensity interval training? 

There are plenty of reasons to add LIIT to your routine. But it does lack some of the benefits of HIIT: 

• Lower calorie burn: LIIT burns fewer calories than HIIT because it involves lower-intensity exercise. 

• Less effective for specific fitness goals: If you want to build significant cardio fitness or improve speed and power, LIIT isn't as efficient or effective as other training methods.

• Keeps you in your comfort zone: While staying in your comfort zone can be a benefit if it helps you stick to exercise, it can also be a drawback. Pushing yourself out of your comfort zone every so often builds physical and mental strength.

• Can be boring for some: The moderate intensity of LIIT can feel less challenging or exciting for some people, leading to exercise boredom. 

How to add LIIT workouts to your routine

Exercise variety is important for developing well-rounded physical fitness and keeping your workout routine fun. So mixing LIIT with other activities you enjoy can help you exercise consistently and improve your fitness. For example, you might do LIIT walking or cycling workouts a few days a week and practice yoga or tai chi on active recovery days. 

Whatever mix of workouts you choose, you should plan to be active most days of the week. Aim for at least 300 minutes of moderate-intensity cardio exercise weekly. 

If that feels like too much, start with a few 15- to 20-minute LIIT sessions a week. Then, work your way up to 30-minute sessions 5 days a week. It’s also a good idea to do total-body muscle-strengthening exercises at least 2 days a week. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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