High-intensity workouts are designed to be difficult. The point of exercising repeatedly for 30 seconds or a minute at a time is to get the most cardiovascular exercise in the least amount of time. But that doesn’t mean these workouts have to be hard on your joints.
The best known of these workouts, high-intensity interval training, or HIIT, involves high-impact movements and has been adopted by serious athletes to become stronger, faster and more powerful, said Susane Pata, a Miami-based coach at the National. Academy of Sports Medicine.
HIIT workouts became widespread 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, since then, many trainers have adapted them to make them accessible to a wider audience, Ms. Pata said. Since the pandemic ended, a gentler version has emerged, known as HILIT, or high-intensity, low-impact interval training.
These workouts replace high-impact activities like sprinting, burpees, or jumping lunges with joint-friendly alternatives. The goal is always the same: keep your heart rate above 80% of your absolute maximum before letting it barely recover and then repeating the effort.
Who should consider HILIT
Beginning exercisers should gain a foundation of balance, core strength and joint stability before attempting dynamic plyometric exercises, such as burpees, which are typically included in HIIT routines, Ms. Pata said.
HILIT, which removes these 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, follow a fitness program.
The downside to substituting low-impact movements is that you may burn fewer calories, according to Vanessa Martin, a trainer and founder of New York-based SIN (Strength in Numbers). She recommends consulting your doctor before embarking on any new training, especially if you are pregnant or have a heart condition.
Before trying HILIT
If you’re new to exercise or high-intensity workouts, the first step is to get used to the feeling of pushing yourself hard and then recover. Get started easily with a cardio-focused routine using a low-impact form of exercise, like rowing or walking. If you have access to a gym, try a stationary bike, elliptical machine, assault bike, or rowing machine. If you don’t have access to machines, you can walk in place with high knees, shadow box, or do 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 it starts to feel easy, reduce the rest until your recovery lasts five to 10 seconds. If at any point you feel dizzy or too out of breath, stop training.
Training
The best HIIT workouts mix strength and cardio exercises that last longer than rest times. A popular format is “every minute to the minute” or EMOM. The goal is to complete a specific number of exercises in a minute or less.
For example, in the following workout, designed by Ms. Martin, perform the first group of three exercises every odd minute and the second group every even minute. If you are unable to complete all three exercises in the first odd minute, stop and move on to the next group of exercises, then resume the exercise you left off in the next odd minute.
Only take a break if you complete all three exercises before the end of each minute. Try to work at 80 percent to 95 percent of your maximum heart rate. This should be enough effort that you cannot speak.
Don’t get discouraged if you can’t complete all three exercises in one minute. Simply reduce the repetitions to match your fitness level, Ms. Martin said. You can also perform these same exercises in a Tabata-style workout, if you prefer. And never sacrifice fitness. If your technique is faulty, reduce the number of repetitions.
The workout requires no equipment and should last less than 20 minutes, including warm-up and cool-down. Go through each movement slowly before starting the workout. If you feel pain or a certain movement is too difficult, replace it with another. The goal is to increase your heart rate using a combination of movements that work for your body.
New users should aim to complete one to two HILIT sessions per week and supplement the workout 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 a free smartphone app with an interval timer to alert you at the end of each minute.
Warm up
Inchworm crawls up to the board to release hand push-ups for three to five minutes. The goal is to increase your heart rate and activate your muscles. Form is the priority, not speed. If the pumps are too strong, cut them off. If you can, start training directly after warming up.
Minutes 1, 3, 5, 7, 9
The following exercises should be performed during each of the odd minutes. Try to complete them all in less than a minute. If you can’t finish, continue when the minute is up. Then, at the next odd minute, start with the exercises you missed before. If you exercise regularly, try increasing the number of repetitions to 20.
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10 footboard cylinders (left and right sides)
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10 forearm plank releases (left and right sides)
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10 bikes counting 1:1 (left and right sides)
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 a minute. If you can’t finish, continue when the minute is up. Then, at the next odd minute, start with 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 tap (left and right sides)
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Four modified burpees (hands on floor, step back onto plank, feet forward, come to stand)
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Four alternating moving boards
Jen Murphy is a freelance writer based in Boulder, Colorado.