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Welcome to the world of low impact HIIT routines! If you’re looking for a high-intensity workout without putting excessive stress on your joints, you’ve come to the right place. Low-impact exercises are designed to minimize strain on your body, particularly your joints, while still delivering all the benefits of a traditional HIIT workout.

Whether you’re a beginner, recovering from an injury, or simply want a joint-friendly workout option, low-impact HIIT routines are the perfect fit for you. These routines offer a range of exercises that are easier on the joints, making them accessible to a wider audience. Don’t let joint issues hold you back from reaching your fitness goals!

In this article, we’ll explore what low-impact exercise is, how it relates to HIIT workouts, and the numerous benefits of incorporating low-impact HIIT into your fitness routine. We’ll also provide you with a list of ten low-impact exercises that you can include in your next HIIT workout to maximize your fitness gains.

Key Takeaways:

  • Low-impact HIIT routines offer a high-intensity workout with less stress on your joints.
  • Low-impact exercises are designed to minimize strain on your body, particularly your joints and bones.
  • Low-impact HIIT workouts follow the same interval format as traditional HIIT workouts, but focus on lower impact exercises.
  • These routines are beneficial for beginners, individuals recovering from injuries, and those who want to avoid unnecessary pressure on their joints.
  • Examples of low-impact exercises include swimming, cycling, rowing, and modified jumping exercises.

What is Low Impact Exercise?

Low impact exercises are activities that put less strain on the body, particularly the joints and bones, compared to higher impact exercises. These exercises are beneficial for beginners, individuals recovering from injuries, and those who want to avoid unnecessary pressure on their joints.

For example, running can put up to 4 times your body weight in force on your joints with each stride, which can be taxing on the body. On the other hand, swimming provides a full-body workout without exerting excessive pressure on the joints due to the buoyancy of water.

Low impact exercises allow you to work out while protecting your joints, making them an excellent choice for individuals with joint issues or those looking for a joint-friendly exercise routine. Many high impact exercises can also be modified to make them easier on the joints, allowing you to still enjoy the benefits of the exercise without causing unnecessary strain.

Whether you’re a beginner starting your fitness journey, recovering from an injury, or simply looking for a low impact alternative to your regular routine, incorporating low impact exercises into your workouts can help you maintain your fitness goals without compromising the health of your joints and bones.

Remember, it’s important to listen to your body and choose exercises that work for you. Always consult with a healthcare professional or a qualified fitness trainer before starting any new exercise routine, especially if you have existing joint or bone issues.

What is a Low Impact HIIT Workout?

A low impact HIIT workout, also known as high intensity low impact training (HILIT), follows the same interval format as regular HIIT workouts but focuses on lower impact exercises. Traditional HIIT workouts often include high impact movements like burpees and jumping jacks, which can be hard on the joints. Low impact HIIT workouts either avoid these exercises or offer alternative options that are gentler on the joints. For example, instead of running, a lower impact alternative could be using the elliptical, stationary bike, or rower. Modified exercises allow individuals to enjoy the benefits of a workout without exacerbating any joint issues.

“A low impact HIIT workout keeps the intensity high while reducing stress on the joints, making it a great option for individuals with joint issues or those seeking a joint-friendly workout option.”

Benefits of Low Impact HIIT Workouts

Low impact HIIT workouts offer a wide range of benefits that make them appealing to various individuals. These workouts provide all the advantages of high-intensity interval training, including increased heart rate, calorie burn, improved cardiovascular fitness, and enhanced muscular strength. However, what sets low impact HIIT workouts apart is their focus on minimizing joint stress and injury prevention.

One of the primary benefits of low impact HIIT workouts is the reduced pressure on your joints. Regular HIIT workouts often involve high-impact exercises like jumping jacks and burpees, which can put significant strain on your joints. By opting for low impact exercises, you can still achieve the desired intensity and results without compromising your joints’ health.

Low impact HIIT workouts are highly accessible, making them suitable for various individuals. Whether you’re a beginner looking to build strength and skills or recovering from an injury, low impact HIIT provides a safe and effective way to improve your overall fitness. Additionally, these workouts are perfect for those who prefer exercising at home without disturbing others and seniors striving to enhance their health and fitness levels without undue joint strain. Overweight individuals can also benefit from low impact HIIT workouts as they minimize stress on bones and joints.

However, it’s crucial to consult with a doctor before starting any new workout routine, including low impact HIIT. They can provide expert guidance tailored to your specific needs and ensure your safety and well-being throughout the process.

Benefits of Low Impact HIIT Workouts

“Low impact HIIT workouts allow you to push yourself to the limit while still protecting your joints. They provide a challenging workout with reduced risk of injury, making them ideal for individuals of all fitness levels. Don’t let joint pain hold you back from achieving your fitness goals – try out low impact HIIT and experience the benefits for yourself!”

– Fitness Expert

10 Low Impact Exercises for Your Next HIIT Workout

Looking for low impact exercises to incorporate into your next HIIT workout? These exercises provide a full body workout while being gentle on your joints. Whether you prefer bodyweight exercises or using equipment like resistance bands, there are plenty of options to choose from. Add these exercises to your routine to raise your heart rate, burn calories, and improve your overall fitness.

Squat to Overhead Reach

Add a dynamic element to your workout with the squat to overhead reach. Start with your feet shoulder-width apart, squat down, and as you come up, raise your arms overhead. This exercise engages your lower body, core, and upper body muscles.

Plank Toe Taps

Strengthen your core and upper body with plank toe taps. Start in a high plank position and alternate tapping your toes to the side. Focus on maintaining a strong plank position throughout the exercise.

Glute Bridges

Target your glutes with glute bridges. Lie on your back, bend your knees, and lift your hips off the ground, squeezing your glutes at the top. This exercise also engages your hamstrings and core muscles.

Kettlebell Swings

Add a kettlebell to your workout for an extra challenge. Perform kettlebell swings by holding the kettlebell with both hands, squatting down, and then swinging the kettlebell up to chest level using the power of your hips. This exercise targets your glutes, hamstrings, and core.

Low Impact Burpees

Modify the classic burpee to make it low impact. Instead of jumping, step back into a plank position, step forward, and stand up. This exercise still provides a full body workout without the high impact on your joints.

Russian Twists

Strengthen your obliques with Russian twists. Sit on the ground, lean back slightly, lift your feet off the ground, and rotate your torso from side to side, touching the ground with your hands. This exercise targets your core and improves rotational stability.

Low Impact Jumping Jacks

Enjoy the cardiovascular benefits of jumping jacks without the joint impact. Perform low impact jumping jacks by stepping out to the side with your feet while raising your arms overhead. This exercise helps raise your heart rate and works your legs and shoulders.

Resistance Band Exercises

Take advantage of the versatility of resistance bands for a low impact workout. You can perform exercises like bicep curls, tricep extensions, lateral raises, and squats using resistance bands. These exercises target specific muscle groups and provide resistance throughout the movement.

Mountain Climbers

Engage your core, shoulders, and legs with mountain climbers. Start in a high plank position and alternate bringing your knees into your chest while maintaining a strong plank position. This exercise increases your heart rate and strengthens your core.

Side Plank with Leg Lift

Add a challenge to your workout with side plank leg lifts. Start in a side plank position, lift your top leg, and then lower it back down. This exercise targets your obliques, glutes, and hip abductors.

Exercise Targeted Muscles
Squat to Overhead Reach Lower body, core, upper body
Plank Toe Taps Core, upper body
Glute Bridges Glutes, hamstrings, core
Kettlebell Swings Glutes, hamstrings, core
Low Impact Burpees Full body
Russian Twists Obliques, core
Low Impact Jumping Jacks Legs, shoulders
Resistance Band Exercises Various muscle groups
Mountain Climbers Core, shoulders, legs
Side Plank with Leg Lift Obliques, glutes, hip abductors


Low impact HIIT routines provide an excellent solution for individuals looking to participate in high intensity workouts while minimizing stress on their joints. By incorporating low impact exercises into a HIIT format, you can still achieve the benefits of HIIT training, including improved cardiovascular fitness and muscular strength, without putting excessive pressure on your joints.

Whether you are a beginner starting your fitness journey, recovering from an injury, or simply want to exercise at home without disturbing others, low impact HIIT routines are a fantastic option to maximize your fitness while protecting your joints. With these joint-friendly workouts, you can engage in challenging exercises that elevate your heart rate, burn calories, and help you achieve your fitness goals.

Low impact HIIT routines are not just limited to certain demographics. They are suitable for people of all ages and fitness levels. By opting for low impact exercises like swimming, cycling, and modified jumping exercises, you can enjoy a full-body workout without the risk of joint strain.

Incorporating low impact HIIT routines into your fitness regimen allows you to push your limits, boost your endurance, and elevate your overall fitness. So, if you’re ready to take your workout routine to the next level while prioritizing joint health, low impact HIIT routines are the way to go. Start maximizing your fitness potential today!