High-intensity workouts are designed to be tough. The whole point of repeatedly going all out for 30 seconds or a minute is to get the maximum cardiovascular workout in the shortest amount of time. But that doesn’t mean these workouts have to punish your joints.
The most well-known of these workouts, high-intensity interval training, or HIIT, involves high-impact movements and has been adopted by serious athletes to get stronger, faster and more powerful, says Susane Pata, a Miami-based trainer with the National Academy for Sports medicine.
HIIT workouts became popular 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 be 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 workouts replace high-impact activities, such as sprinting, burpees or jumping lunges, with joint-friendly alternatives. The goal is still the same: keep your heart rate above 80 percent of your absolute maximum before barely allowing it to recover and then repeat the effort.
Who should consider HILIT
Novice exercisers should build a foundation of balance, core strength and joint stability before trying dynamic plyometric exercises such as burpees, which are usually part of HIIT routines, Ms. Pata said.
HILIT, which removes high-impact movements, is useful for beginners. It can also help people with joint pain, as well as those recovering from an injury or even pregnant women, maintain a fitness regimen.
The downside to substituting lower-impact moves is that you may burn fewer calories, according to Vanessa Martin, a trainer and founder of the New York City-based SIN (Strength in Numbers) Workouts. She recommended checking with your doctor before starting any new workout, especially if you are pregnant or have a heart condition.
Before you try HILIT
If you’re new to exercise or new to 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 that includes a form of low-impact exercise such as rowing or walking. If you have access to a gym, try an exercise bike, elliptical, assault bike or rowing machine. If you don’t have access to machines, you can march in place with high knees, a shadow box, or step jacks.
Start with an easy one-minute warm-up, then go as hard as you can for 10 seconds, then slow your pace or rest for 50 seconds. Repeat six times. When this starts to feel easy, shorten the rest until your recovery takes five to 10 seconds. If at any time you feel dizzy or out of breath, stop exercising.
The training
The best HIIT workouts combine strength and cardio exercises that last longer than rest periods. A popular format is ‘every minute on the minute’ or EMOM. The goal is to complete a certain number of exercises in or under one minute.
For example, in the following workout designed by Ms. Martin, you will 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 during the first odd minute, stop and move on to the next group of exercises, then continue with the exercise you left off with during the next odd minute.
Only take a break if you complete all three exercises before each minute is up. Try to work at 80 to 95 percent of your maximum heart rate. This should be enough effort that you can no longer speak.
Don’t be discouraged if you can’t complete all three exercises in a given minute. Simply decrease the number of reps to meet your fitness level, Ms. Martin said. You can also perform the same exercises in a Tabata-style workout, if you prefer. And never sacrifice form. If your technique falters, scale back on the number of reps.
The workout requires no equipment and takes less than 20 minutes, including warm-up and cool-down. Perform each movement slowly before beginning the workout. If you feel pain, or if a particular movement is too challenging, replace it with another one. The goal is to increase your heart rate, using a combination of movements that work for your body.
New exercisers should aim to complete one to two HILIT sessions per week and supplement training with low-impact, steady-state cardio, such as swimming or cycling, to build endurance. Regular fitness enthusiasts can participate in HILIT three to five times a week. Consider downloading free smartphone apps with interval timers so you get an alert at the end of each minute.
Heat up
Inchworm crawls to the plank to release the push-up by hand for three to five minutes. The goal is to increase your heart rate and activate your muscles. Form is the focus, not speed. If the push-up is too much, cut it out. If you can, start exercising immediately after warming up.
Minutes 1, 3, 5, 7, 9
The following exercises should be done during each of the odd minutes. Try to complete them all in less than one minute. If you can’t finish it, continue when the minute is up. Then, for the next odd minute, start with the exercises you missed earlier. If you exercise regularly, try increasing the number of repetitions to 20.
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10 step jacks (left and right)
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10 forearm plank lunges (left and right)
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10 1:1 bicycles (left and right)
Minutes 2, 4, 6, 8, 10
The following exercises should be done during each of the even minutes. Try to complete them all in less than one minute. If you can’t finish it, continue when the minute is up. Then, for the next odd minute, start with the exercises you missed earlier. If you exercise regularly, try increasing the number of repetitions to 10.
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Four alternating lateral lunges with toe tap (left and right sides)
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Four modified burpees (hands on floor, step back to plank, step feet forward, stand up)
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Four alternately moving planks
Jen Murphy is a freelance writer based in Boulder, Colo.