Low-intensity interval training (LIIT): The gentle path back to fitness

For many people, the hardest part of exercising isn’t the workout itself – it’s getting started and sticking to a routine.

Whether you’re new to fitness, recovering from surgery, or returning after a long break, the idea of jumping into high-intensity workouts can feel overwhelming. Some may find it difficult to identify a low-impact or beginner-friendly way to get moving again.

That’s where low-intensity interval training (LIIT) comes in.

“Starting an exercise routine doesn’t have to feel intimidating,” said Juline Moussa, a health coach at Capital Blue Cross. “You don’t need to jump into something extreme to see results. LIIT gives people a way to move safely and confidently.”

Before beginning any new exercise routine – especially if you’re a senior age 65 and older or have a chronic condition – it’s important to consult your doctor. They can help ensure your workout plan is safe and appropriate for your individual needs.

Man looking at his watch

What is LIIT workout?

LIIT workouts follow the same basic principle as its more famous cousin, high-intensity interval training (HIIT): alternating bursts of effort with periods of recovery.

The difference? LIIT keeps the intensity low and the movements gentle, making it accessible for nearly every age and fitness level while still supporting strength, endurance, and calorie burn.

This approach allows people to stay active without pushing their heart rate too high, making it a practical option for beginners, seniors, those recovering from surgery, or anyone easing back into fitness.

Unlike HIIT, which often involves explosive movements and short rest breaks, LIIT workouts focus on sustainability. Longer recovery periods and less demanding exercises mean you can work out with less fear of injury.

“If you’re starting off or reintroducing yourself to exercise, LIIT is a great way to do it,” Moussa said. “It's much gentler on the body.”

Health benefits of LIIT

LIIT workouts can be adapted for different fitness levels and are commonly used in low-impact exercise routines. Moussa said LIIT:

  • Supports heart health by improving cardiovascular function and circulation.
  • Helps regulate blood sugar by assisting with blood sugar control and metabolism.
  • Can be gentler on joints, enabling you to enjoy the benefits of exercise with reduced stress on knees, hips, and other joints – ideal for those with pain or mobility issues.
  • Improves mobility and flexibility by encouraging movement without overexertion.
  • Aids recovery, making it perfect for “off days” from more rigorous strength training when you’re sore but still want to stay active.

Examples of LIIT exercises

LIIT is flexible and easy to adapt to your fitness level. Simply choose gentle exercises and alternate between moderate effort and recovery. The Cleveland Clinic offers examples of LIIT exercises.

  • Running intervals: Jog at a moderate pace for one minute, then walk for two minutes. Repeat for your desired interval count.
  • Walking intervals: Walk briskly for five minutes, then slow your pace for two minutes. Repeat.
  • Cycling segments: Pedal at a moderate effort for five minutes, then coast or pedal easily for two minutes.
  • Rowing routine: Row moderately for 100 meters, then slow down and rest for two minutes. Repeat.
  • Light weightlifting: Use lighter weights with higher reps. For example, increase reps while halving the weight (e.g., 20 reps with 10 pounds instead of 10 reps with 20 pounds).

Capital Blue Cross health coaches

These exercises are a great starting point, but having guidance from a trusted professional can help turn them into a workout routine that’s safe, effective, and easy to stick with.

Capital Blue Cross members have access to certified health coaches who can help design a LIIT workout routine and provide guidance toward better health. Schedule an in-person or virtual free visit.

This is not medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. The information provided is meant for a general audience. Capital Blue Cross and its affiliated companies believe this health education resource provides useful information but does not assume any liability associated with its use.

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