High intensity workouts are designed to be difficult. The whole point of repeatedly going all-out for 30 seconds or a minute at a time is to get maximum cardiovascular exercise in the least amount of time. But that doesn’t mean these workouts have to punish your joints.
The most famous 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, said Suzanne Pata, based in Miami. coach from the National Academy of Sports Medicine.
HIIT training took off in gyms in the early 2000s, and studies have shown its 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 workouts replace high-impact activities like sprints, burpees, or jumps with joint-friendly alternatives. The goal is still the same: keep your heart rate above 80 percent of your absolute maximum before letting it recover just a little and then repeating the effort.
Who should consider HILIT
Beginner exercisers should build a foundation of balance, core strength and joint stability before trying dynamic plyometric exercises, such as burpees, that are typically included in HIIT routines, Ms. Pata said.
HILIT, which eliminates these high-impact movements, is helpful 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 moves is that you may burn fewer calories, according to Vanessa Martin, trainer and founder of New York-based SIN (Strength in Numbers) workouts. She recommended checking with your doctor before starting any new training, especially if you’re pregnant or have a heart condition.
Before you try HILIT
If you are starting to exercise or starting to exercise at a high intensity, the first step is to get used to the feeling of pushing hard and then recovering. Ease into a cardio-focused routine using some form of low-impact exercise, such as rowing or walking. If you have access to a gym, try an exercise bike, elliptical machine, exercise 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 ups.
Start with an easy, 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 this starts to feel easy, shorten the rest until your recovery is five to 10 seconds. If at any point you feel dizzy or out of breath, stop the workout.
The workout
The best HIIT workouts mix strength and cardio exercises that last longer than rest time. One popular format is “every minute on the minute” or EMOM. The goal is to complete a certain number of exercises within or under one minute.
For example, in the following workout designed by Ms. Martin, perform the first set of three exercises every odd minute and the second set every even minute. If you can’t do all three exercises in the first odd minute, stop and move on to the next set of exercises and 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 percent 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 do all three exercises in a given minute. Just lower the reps to reach your fitness level, Ms. Martin said. You can also perform these same exercises in a Tabata-style workout if you prefer. And never sacrifice form. If your technique is shaky, reduce the number of repetitions.
The workout requires no equipment and should take less than 20 minutes, including warm-up and cool-down. Do a slow performance of each movement before starting the workout. If you feel any pain or if a certain movement is too challenging, replace it with another one. The goal is to get your heart rate up by using a combination of movements that work your body.
New exercisers 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 do HILIT three to five times a week. Consider downloading free interval timer smartphone apps that alert you at the end of each minute.
Warm-up
Inchworm crawls to a plank to release an arm push-up for three to five minutes. The goal is to raise your heart rate and activate your muscles. Form is the focus, not speed. If there are too many push-ups, cut them. If you can, move right into the workout after warming up.
Minutes 1, 3, 5, 7, 9
The following exercises should be done during each of the odd minutes. Aim to complete them all in less than a minute. If you can’t finish, continue when the minute is up. Then, on the next odd minute, start with the exercises you missed before. If you train regularly, try increasing the number of each repetition to 20.
-
10 step jacks (left and right side)
-
10 Forearm Plank Climbs (Left and Right Side)
-
10 bikes 1:1 (left and right side)
Minutes 2, 4, 6, 8, 10
The following exercises should be done during each of the even minutes. Aim to complete them all in less than a minute. If you can’t finish, continue when the minute is up. Then, on the next odd minute, start with the exercises you missed before. If you train regularly, try increasing the number of each repetition to 10.
-
Four alternating toe-tapping side lunges (left and right side)
-
Four modified burpees (hands on ground, step back to plank, step feet forward, stand up)
-
Four alternating movable boards
Jen Murphy is a freelance writer based in Boulder, Colorado.
