LIIT vs HIIT Pool Workouts

Tuesday, November 14 2023

Join Katy Coffey for a water workout that showcases lower intensity interval training (LIIT).    This 50-minute pool workout combines steady state training, strength intervals and active recovery. Don’t be fooled by the term lower intensity. LIIT is essentially a total body cardio and strength workout designed for all fitness levels.

Steady-state aerobic training is making a comeback. And that is music to my ears since most of my videos feature this style of training. LIIT workouts are all about working in the aerobic heart rate zone of 60-75%, or a 6 or 7 using the Rate of Perceived Exertion chart. LIIT it is the perfect training compliment to HIIT. Our bodies need to be trained for everything life throws at them, as explained in previous blogs, such as the blog for Retro Waves.

AquaFIIT LIIT is a 50-minute water exercise video that includes a warm-up, cool down and four LIIT circuits. Each LIIT circuit includes 3 minutes of aerobic training, 1 minute of active recovery and 4 minutes of strength intervals. The active recovery can be water walking, balance training, joint range-of-motion or any other lower intensity activity. The strength intervals feature four exercises timed at 00:45|00:15 and using Aqualogix drag belles, light buoyant resistance and noodles. Webbed gloves or no equipment can be substituted for the drag belles. The light buoyant resistance used in the video is the HYDRO-FIT noodle buoys and the Liquid Stars by Indigo Aquatics.  Below is an article and video that talks more about the video and LIIT workouts.



Making the Case for LIIT
By Katy Coffey
The fitness industry seems inundated with new and improved ways to offer high intensity interval training (HIIT) to their clients. While studies have shown the power of HIIT in one's fitness journey, the question that remains, is HIIT the only way? There's a common misconception that effective exercise needs to be intense. However, research has shown that this is not entirely true. A study published in the Annals of Internal Medicine reveals that low intensity interval training (LIIT) and HIIT have a similar impact on weight loss. Researchers from the School of Kinesiology and Health Studies at Queen's University in Kingston, Ontario, observed separate groups of people doing LIIT and HIIT workouts and found that they had comparable results. This study highlights an important point in the realm of fitness in that high-intensity exercise is not the only effective way to achieve fitness goals like weight loss. LIIT can also be effective, and the choice between the two may depend on individual preferences, fitness levels, and health considerations.

LIIT is all about finding that sweet spot between higher and lower-intensity intervals in your workout. You can think of it as the calm jog in contrast to the high-octane sprint in a HIIT workout. When you dive into the world of LIIT, you're focusing on a heart rate of 60-80% of your maximum heart rate (MHR). It's essential to grasp this heart rate concept because it's the compass guiding your LIIT journey.

The main goal of LIIT is to provide a more accessible and sustainable alternative to HIIT for individuals who may not be able to or prefer not to engage in high-intensity workouts. LIIT can still offer cardiovascular benefits, help burn calories, and improve fitness levels, but with a reduced risk of overexertion or injury compared to HIIT. LIIT workouts can be tailored to an individual's fitness level and can include various activities such as walking, cycling, swimming, or low-impact exercises like yoga or Pilates. The key is to maintain a pace that elevates the heart rate during the higher-intensity intervals but allows for a more comfortable and controlled effort.

In the AquaFIIT LIIT workout, we incorporate steady-state (aerobic) conditioning with a target heart rate of 60-70%. Following the interval, we utilize active recovery to allow the body to recoup before the workout transitions into strength training. By embracing the principles of LIIT, the AquaFIIT workout offers a balanced and effective approach to fitness, catering to a wide range of individuals seeking sustainable exercise routines that deliver results while minimizing the risk of overexertion and injury.  Whether you prefer HIIT, LIIT, or any other fitness regimen, the key is to find a routine that suits your goals, preferences, and physical condition while prioritizing your health and well-being.


Poolfit once again extends kudos and thanks to Katy for sharing her knowledge and passion with subscribers. Stay tuned for two more videos with Katy posting in the next three months. You can connect with her on Instagram @aquafitkate, her Facebook page and her Linktree site.


Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.