HILIT also known as High Intensisty Low Impact training is a style of high-intensity interval training that is focused on getting a person to muscle fatigue and/or target heart rate. HILIT is a just a specific approach to HIIT that reduces the amount of impact involved on the joints during the workout.
A standard high intensity style workout normally includes plyometric moves, which means the feet leave the floor. People who have previous or recent joint injuries, back, joint pain or bone infusions may have trouble doing plyometric exercises without pain, discomfort or even risk of injury. HILIT gives you the benefits of the HIIT, but takes out the impact movements, making them safer for most people. In other words at least one foot will remain on the floor during the workout.
The benefits of taking part in a HILIT class is that it gets you close to muscle failure and target heart rate in a shorter amount of time. This is the most time and energy efficient way to workout. The best benefit to a HILIT style workout is that because it is so efficient, you only need to workout for 20-30 minutes to get the same if not better benefts than a steady state hour long workout (or more).
Research also shows that HILIT type training has many more benefits than traditional slower to moderate paced exercise. HILIT has been shown to stimulate a significantly higher, total workout calorie burn and EPOC (post workout afterburn) compared to continuous steady pace training. There is also a significantly better increase VO2 max, strengthening cardiovascular output as well as size and number of mitochondria, increasing energy production.