Learn Lower Impact HIIT

by Dr. Kyle Chavers, MD, IFMCP

Get the heart pumping and focus on good form

HIIT (high-intensity interval training) is an optimal way to improve overall fitness. It eliminates fat, builds muscle, and even helps maintain healthy blood pressure, cholesterol and insulin sensitivity. Unfortunately some HIIT workout routines can be hard on our joints. 

Low-impact HIIT training can be beneficial for preventing injuries while staying active. It can be a great option for those who are newer to working out, recovering from or working through an injury, seasoned athletes who need something with less joint impact, or even if you have a smaller space (like an apartment) to work out in.

Here are some ways to get an intense workout for strength and weight loss that are also gentle on knee and hip joints: 

• Planks and side planks. Build up your endurance in 30 second increments.
• Mountain Climbers. The faster you do it, the more intense the workout.
• Push-ups. Get the heart rate up while building muscle.
• Lunges and Squats. Start slowly with focus on proper form.
• Walking (outdoors or on a treadmill at an incline)
• Shoulder Press, Bicep Curls, Floor Chest Press. Use kettlebells, dumbbells or anything weighted. 

You can add bands or any weighted object to make these movements more challenging, or try combining movements together like a lunge and press. Stephanie, our new health coach, has an extensive background in exercise and fitness and is a great resource for all your fitness questions and concerns.