High-intensity workouts are designed to be challenging. The point of running repeatedly for 30 seconds or a minute at a time is to achieve maximum cardiovascular exercise in the shortest possible time. But that doesn’t mean these workouts have to be punishing for your joints.
The best-known of these workouts, high-intensity interval training, or HIIT, involves high-impact movements and has been embraced by serious athletes to get stronger, faster and more powerful, said Susane Pata, a Miami-based trainer with the National Academy of Sports Medicine.
HIIT workouts took off in gyms in the early 2000s, and studies have shown their benefits, including improved cholesterol and blood pressure profiles, heart health, and fat loss.
However, many trainers have since adapted them to make them accessible to a wider audience, Ms Pata said. Since the end of the pandemic, a gentler version has emerged, known as HILIT, or high-intensity, low-impact interval training.
These exercises replace strenuous activities like sprinting, burpees or lunges with joint-friendly alternatives. The goal is still the same: keep your heart rate above 80 percent of your absolute maximum before letting it barely recover and then repeating the effort.
Who should consider HILIT
Beginner exercisers need to build a foundation of balance, core strength and joint stability before attempting dynamic plyometric exercises like burpees, which are typically part of HIIT routines, Ms. Pata said.
HILIT, which eliminates these jerky movements, is useful for beginners. It can also help people with joint pain, as well as those recovering from injury or even pregnant women to maintain a fitness regime.
The downside to substituting lower-impact movements is that you may burn fewer calories, according to Vanessa Martin, a trainer and founder of SIN (Strength in Numbers) in New York City. She recommended checking with your doctor before starting any new exercise routine, especially if you’re pregnant or have heart disease.
Before you try HILIT
If you are new to exercise or high intensity training, the first step is to get used to the feeling of pushing yourself hard and then recovering. Relax with a cardio-focused routine using some form of low-impact exercise, such as rowing or walking. If you have access to a gym, try a stationary bike, elliptical machine, exercise bike or rowing machine. If you don’t have access to machines, you can march in place with high knees, shadow box, or do step jacks.
Start with a simple one-minute warm-up, then go as hard as you can for 10 seconds, then slow down or rest for 50 seconds. Repeat six times. When it becomes easy, shorten the rest until your recovery is five to 10 seconds. If at any point you feel dizzy or short of breath, stop exercising.
Exercises
The best HIIT workouts combine strength and cardio exercises that last longer than rest periods. One popular format is “every minute on the minute” or EMOM. The goal is to complete a certain number of exercises in one minute or less.
For example, in the following workout suggested by Ms. Martin, perform the first group of three exercises every odd minute and the second group every even minute. If you can’t complete all three exercises in the first odd minute, stop and move on to the next group of exercises, then continue with the exercise you left off in the next odd minute.
Only take a break if you complete all three exercises before each minute is up. Aim to work at 80 to 95 percent of your maximum heart rate. That should be enough effort to make you unable to speak.
Don’t be discouraged if you can’t complete all three exercises in a given minute. Simply reduce the number of repetitions to achieve your fitness, Ms. Martin said. You can also do the same exercises in a Tabata style workout if you prefer. And never sacrifice form. If your technique is faltering, reduce the number of repetitions.
The exercise requires no equipment and should take less than 20 minutes, including warm-up and cool-down. Before starting the exercise, do a slow run of each movement. If you feel any pain or if a certain movement is too demanding, replace it with another one. The goal is to get your heart rate up by using a combination of movements that work for your body.
New exercisers should aim to complete one to two HILIT sessions per week, supplementing the workout with low-impact, steady-state cardio such as swimming or cycling to build endurance. Regular fitness enthusiasts can do HILIT three to five times a week. Consider downloading free interval timer smartphone apps that will alert you at the end of each minute.
Warm
Inchworm climbed the board to release the handle for three to five minutes. The goal is to increase the heart rate and activate the muscles. Form is focus, not speed. If the push-up is too much, cut it out. If you can, go straight into training after warming up.
Minutes 1, 3, 5, 7, 9
You should do the following exercises during each of the odd minutes. Try to complete them all in less than one minute. If you can’t finish, continue after a minute. Then, in the next odd minute, start the exercises you missed before. If you exercise regularly, try increasing the number of repetitions to 20.
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10 step jacks (left and right sides)
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10 forearm raises (left and right side)
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10 bicycles 1:1 (left and right side)
Minutes 2, 4, 6, 8, 10
The following exercises should be performed during each of the even minutes. Try to complete them all in less than one minute. If you can’t finish, continue after a minute. Then, in the next odd minute, start the exercises you missed before. If you exercise regularly, try increasing the number of repetitions to 10.
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Four alternating side lunges with toe tapping (left and right sides)
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Four modified burpees (hands on floor, step back to plank, step foot forward, stand up)
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Four alternately moving boards
Jen Murphy is a freelance writer based in Boulder, Colorado.