Did you know that there are two very different types of cardiovascular exercise available for you to try? The first one is HIIT which stands for High-Intensity Interval Training. The other one is LIIT which stands for Low-Intensity Interval Training.
We all should be aware that not all cardio is created equal. Whether you want to lower your body fat percentage, have more stamina during your workouts, run faster and sleep better.
Now that we know what HIIT and LIIT mean, learning and understanding the difference between them is important. Having the knowledge about these two will help you to fine-tune your results, so you can reach your goals faster!
But before hitting the gym to do some HIIT or LIIT, make sure that you’re wearing your best workout clothes for women and best mens workout clothes. We must put some considerations on picking your best workout clothes. I swear, the feeling of being comfortable in what you wear while working out really helps a lot. Trust me, wearing your best workout clothes will help you to get in shape in no time!
High-Intensity Interval Training
Lauded for its fat burning, strength training and efficient nature, HIIT has been deemed one of the most effective workouts. HIIT is basically any workout that switches off between intense bouts of activity and periods of less intense activity or total rest.
From indoor and outdoor running to strength training, and everything in between, this kind of workout can lend itself to almost any form of exercises. With its goal to repeatedly raise and lower your heart rate.
This workout lasts for about 10 to 30 minutes. Despite how short a HIIT workout can be, it can burn quite a bit of calorie. In some cases, these workouts can burn up to 30 per cent more calories than other workouts.
The first five interval workouts are courtesy of Richards. Via Men’s Journal.
1. Burpee Interval Workout
Complete the following circuit four times, resting 1 minute after the burpees in each round.
Reps: As many as possible in 30 seconds
2. Jumping Jacks
2. Jump Rope Interval Workout
Complete the following circuit four times, resting 1 minute after jumping rope in each round.
1. Mountain Climbers
3. Front Plank
Duration: 1 min.
4. Jump Rope
Duration: 1 min.
3. Resistance Band Finisher
Complete the following circuit four times, resting 1 minute after the curls in each round.
1. Jump Rope
Duration: 1 min.
3. High Knees
Reps: 30 each knee
4. Curls with Resistance Bands
4. Lower-Body Interval Workout
Complete the following circuit four times, resting 1 minute after the calf raises in each round.
Duration: 30 sec.
2. Squat Jumps
Duration: 45 sec.
Reps: 20 each leg
4. Calf Raises
5. Abs Interval Workout
Complete the following circuit four times, resting 1 minute after the half-burpees in each round.
2. Bicycle Crunches
Duration: 1 min.
4. Hanging Knee Raises
5. Oblique Crunches
Reps: 20 (each side)
6. Half Burpees
Duration: 20 sec.
Low-Intensity Interval Training
The Low-Intensity Interval Training is quite similar to HIIT in the way that it consists of intervals of higher and lower intensity. However, their difference is that the high-intensity periods aren’t nearly as intense.
The recovery time during a LIIT routine is longer. It’s also never at or above the sprint. LIIT can be just as effective and you can still burn calories all the way. Not like the HIIT, it is lauded as the best weight loss option. Yes, you could still lose weight with LIIT, but not as much as HIIT would.
It will take you twice as much time to achieve similar results performing LIIT as you would from performing HIIT. You can still gain similar health benefits from HIIT while performing a general low-intensity training.
Increased mobility, improved strength, and improved cardiovascular endurance. Basically, LIIT is the perfect alternative to vigorous exercise. It allows you to gain the same benefits and burn calories without burning out. Via Aaptiv.
The 7 Low-Intensity Interval Training below are courtesy of Women’s Health.
DUMBBELL KNEE-BANDED HIP THRUST
Sit with your shoulder blades against an exercise bench, knees bent and feet flat on the floor; place a mini band around both legs just above your knees, and hold a dumbbell across your hips with both hands (a). Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees (b). Pause, then slowly lower back to start. That’s one rep. Do 20, then rest for two minutes; repeat for a total of three sets.
SUPERSET 1: DUMBBELL SUMO SQUAT
Hold a dumbbell with both hands at arm’s length in front of you, then set your feet wider than shoulder-width, toes turned out slightly (a). Keeping your torso as upright as possible, push your hips back and bend your knees to lower your body as far as you can (b). Pause, then push back up to start. That’s one rep. Do 20, then rest for one minute before continuing to the next exercise.
SUPERSET 1: SEATED DUMBBELL SHOULDER PRESS
Sit on an incline bench holding a pair of dumbbells at shoulder height, palms facing away from you (a). Brace your core, then press the weights directly overhead until your arms are straight, biceps outside your ears (b). Pause, then slowly lower the weights back to start. That’s one rep. Do 10; rest for two minutes, then go back to the first exercise and repeat the pattern for three total sets.
SUPERSET 2: DUMBBELL SINGLE-LEG BRACED DEADLIFT
Holding a dumbbell in your left hand, stand next to a squat rack or other stable objects; place your right hand on it for balance (a). Keeping your right leg straight but not locked, hinges at your hips and raise your left leg as you lower the weight toward the floor (b). Pause, then pull with your right heel to return to start. That’s one rep. Do 12; switch sides and repeat. Rest for one minute, then continue with the next exercise.
SUPERSET 2: DUMBBELL SINGLE-ARM ROW
Stand with your feet hip-width apart, holding a dumbbell in your left hand; hinge forward, knees slightly bent and weight hanging at arm’s length (a). Keeping your core tight, squeeze your shoulder blade toward your spine to pull the weight to your chest (b). Pause, then slowly lower back to start. That’s one rep. Do 15; switch sides and repeat. Rest two minutes, then go back to the first exercise and repeat the pattern for three total sets.
SUPERSET 3: FROG REVERSE HYPEREXTENSION
Lie face down on a bench so your hips are at the end and your legs hang off freely and grab the sides with both hands; bend your knees and bring your heels together (a). Squeeze your glutes and raise your heels until your knees are in a straight line with your hips and shoulders (b). Pause, then slowly lower back to start. That’s one rep. Do 20; rest for one minute, then continue with the next exercise.
SUPERSET 3: BANDED LATERAL WALK
Place a mini resistance band just above your knees and stand with your feet hip-width apart, knees slightly bent (a). Keeping your core tight and tension in the band, step your left foot out to the side (b), followed by your right. Continue for 20 steps, then immediately switch directions and repeat on the other side. That’s one set. Rest one minute, then go back to the first exercise and repeat the pattern until you’ve completed three total sets.