Low-Impact HIIT Workout for Joint-Friendly Training

Understand what a low impact HIIT workout is

A low impact HIIT workout follows the same basic format as traditional High Intensity Interval Training. You move in short bursts of effort, then rest or move lightly before the next interval. The key difference is impact. Low impact HIIT swaps jump-heavy moves like burpees, jump squats, and tuck jumps for options that keep at least one foot on the floor.

This style of training is joint friendly and still gives you:

• Cardiovascular benefits
• Calorie burn during and after your workout
• Strength and stability gains

Experts note that low impact exercises usually keep one foot on the ground and include activities like cycling, elliptical work, hiking, yoga, Pilates, and dancing, which are gentler on joints than high impact moves.

If you are dealing with knee pain, shin splints, or simply prefer quieter home workouts, low impact HIIT lets you train hard without the extra pounding.

Benefits of low impact HIIT

Low impact HIIT is not just a “softer” version of regular HIIT. It comes with its own set of advantages that can make it easier to stick with your routine long term.

Kind to your joints

Low impact HIIT avoids sudden, jarring movements and jumping. This reduces stress on your knees, hips, ankles, and lower back while still challenging your muscles and lungs. Trainers interviewed by Shape explain that low impact HIIT keeps intensity high while minimizing joint stress, which is especially helpful if you have joint issues or are recovering from injury.

Accessible for many fitness levels

Because you can adjust work time, rest time, and range of motion, you can tailor a low impact HIIT workout to:

• Beginners learning proper form
• People coming back after time off
• Older adults or anyone with mobility limits
• People with more weight to carry who want a safer starting point

Certified coaches highlight that low impact HIIT is inclusive and can be scaled for almost any fitness level, which supports gradual, sustainable progress over time.

Strong cardio and strength benefits

You still work in intense intervals, so you get the core benefits of HIIT:

• Improved cardiovascular fitness
• Elevated calorie burn during and after your workout
• Strength and endurance gains from multi joint moves

Trainers note that carefully scaled intensity can still drive heart health and metabolic gains through HIIT, even without jumping or sprinting.

Lower stress and better recovery

High impact, all out sessions can spike stress hormones and leave you wiped out for days. Low impact HIIT keeps intensity but reduces mechanical stress. According to trainers featured in Shape, this can help reduce cortisol related stress and support a better mind body connection while you train.

Because the impact is lower, you often recover faster, which supports:

• More consistent weekly workouts
• Fewer overuse injuries
• Less burnout

How low impact HIIT compares to regular HIIT

Both low impact HIIT and traditional HIIT use intervals of hard work paired with rest. The main difference is how you move.

Low impact HIIT still fits the classic HIIT definition: intense bursts of effort followed by rest, as trainers like Angela Gargano emphasize, which allows you to adjust both effort and impact to your needs.

When a low impact HIIT workout is a good choice

You might benefit from low impact HIIT if you:

• Have joint pain in your knees, hips, or ankles
• Are getting back into exercise after injury or time off
• Prefer not to jump due to pelvic floor concerns
• Need a quiet, downstairs neighbor friendly workout
• Want sustainable training you can repeat multiple times a week

Guidelines on low impact exercise also recommend this style for people recovering from injuries or joint replacements, since it avoids stressing problematic joints and muscles while still keeping you active.

If your main goal is long term consistency rather than “all out” sessions, low impact HIIT is a solid fit.

Structure of a joint friendly HIIT session

You can think of a complete low impact HIIT workout as three parts:

1. Warm up
2. Intervals (circuits)
3. Cool down and mobility

Certified trainers often recommend 5 to 10 minutes for warm up, 20 to 30 minutes for intervals, and a few minutes to cool down and stretch. You will find a shorter 15 minute option later in this guide if you are pressed for time.

1. Warm up: 5 to 10 minutes

Your warm up should gently raise your heart rate and prepare your joints. Try:

• 2 to 3 minutes of light marching or walking in place
• Arm circles and shoulder rolls
• Gentle hip circles
• Dynamic leg swings or step backs
• Easy bodyweight squats

Move through a comfortable range of motion. The goal is to feel warm, not tired.

2. Interval section: 20 to 30 minutes

Your main low impact HIIT section can be broken into circuits. In the research, trainers outline a routine with:

• Two main full body circuits
• One optional core circuit

You will work in intervals, such as:

• 30 to 45 seconds of effort
• 15 to 30 seconds of rest or light movement

Start with work and rest times that feel doable. You can always adjust later.

3. Cool down and mobility: 5 to 10 minutes

Finish with gentle movement and static stretching to help your body shift out of “go” mode. Include:

• Slow walking in place or relaxed marching
• Calf stretches
• Hamstring stretch (standing or seated)
• Quad stretch (holding a wall or chair)
• Chest and shoulder stretches
• Light hip flexor and glute stretches

Static stretches and mobility work after intervals support recovery and can reduce stiffness.

Sample low impact HIIT workout

You can use the routine below at home with no equipment. Listen to your body and clear new workouts with your healthcare provider if you have injuries or medical conditions.

Circuit 1: Full body and cardio

Perform each exercise for 30 to 40 seconds, rest for 20 to 30 seconds, then move to the next exercise. Complete 2 to 3 rounds.

1. Low impact high knees

• March in place, lifting your knees toward hip height.
• Pump your arms to raise your heart rate without leaving the floor.

1. Squat with arm reach

• Stand with feet hip to shoulder width apart.
• Sit your hips back into a squat, keeping your chest lifted.
• As you stand, reach your arms overhead.
• Keep your heels planted and avoid bouncing.

1. Modified mountain climbers

• Place your hands on a sturdy bench, couch edge, or wall.
• Step one knee toward your chest, then step it back and switch sides.
• Maintain a strong, straight line from head to heels.

1. Step back lunges

• Stand tall with feet hip width apart.
• Step one foot back and bend both knees to a comfortable depth.
• Press through your front heel to return to standing.
• Alternate legs, keeping your movement steady and controlled.

Circuit 2: Lower body and core

Again, perform 30 to 40 seconds of work with 20 to 30 seconds of rest between moves. Complete 2 to 3 rounds.

1. Lateral lunges

• Stand with feet together.
• Step to the side and bend the stepping leg while keeping the other leg straight.
• Push back to center and alternate sides.

1. Glute bridges

• Lie on your back with knees bent and feet flat on the floor, hip width apart.
• Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
• Pause, then lower slowly.

1. Bear crawls (controlled)

• Begin on hands and knees, wrists under shoulders, knees under hips.
• Lift your knees an inch or two off the floor.
• Slowly move opposite hand and foot forward for a few steps, then backward.
• Keep your back flat and movements deliberate, not jerky.

1. Boxing punches (standing)

• Stand with one foot slightly in front of the other, knees soft.
• Bring your hands up near your face and punch forward in a straight line, alternating arms.
• Keep your core braced and move with control.

Optional core circuit

Use this optional circuit on days when you want extra core work. Do each move for 30 seconds, rest for 15 to 20 seconds, and complete 2 rounds.

1. Dead bugs

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees above your hips.
• Slowly lower opposite arm and leg toward the floor, keeping your lower back lightly pressed into the mat.
• Return to the starting position and switch sides.

1. Up down plank (low impact)

• Start in a high plank with hands under shoulders.
• Lower one forearm to the floor, then the other, then press back up one arm at a time.
• Move slowly and keep your hips as steady as possible.

1. Bicycle crunches (controlled)

• Lie on your back with hands lightly behind your head and knees bent.
• Bring one knee toward your chest as you rotate your torso and bring the opposite elbow toward the knee.
• Alternate sides in a smooth, controlled motion.

Quick 15 minute low impact HIIT option

On busier days, you can still fit in a joint friendly interval session in about 15 minutes. One structure described in the research uses:

• 5 exercises
• 40 seconds of effort
• 20 seconds of rest
• 3 total rounds

Choose five of the following moves:

• Squat to overhead reach
• Plank toe taps
• Glute bridges
• Kettlebell swings with a light weight, or a similar hip hinge if you do not have a kettlebell
• Modified burpees without jumps
• Russian twists
• Low impact jumping jacks (step side to side instead of jumping)
• Inchworm walkouts
• Lateral lunges
• Boxing punches

Set a timer for 40 seconds of work and 20 seconds of rest. Move through your five chosen exercises, rest for 1 minute after each round, and repeat for a total of three rounds.

Low impact alternatives to running

If you enjoy HIIT but running bothers your joints, you can switch to low impact machines that still let you push intensity. Experts recommend options like:

• Elliptical trainer
  Smooth, gliding motion with no heel strike.

• Stationary bike
  Great for knee friendly intervals with resistance changes instead of impact.

• Rowing machine
  Full body pull that can be intense without pounding your joints.

These options provide strong cardiovascular benefits and are often recommended for people with knee pain or shin splints who want to avoid high impact running while still doing interval work. Guidance updated in early 2025 supports these choices as joint conscious alternatives.

How often to do low impact HIIT

A common schedule for low impact HIIT is:

• 2 to 3 sessions per week
• Rest or light activity days between sessions

This pattern helps you:

• Improve fitness without overwhelming your joints
• Recover enough to give good effort each time
• Build a sustainable routine you can maintain

On non HIIT days, you might include:

• Easy walking or light cycling
• Yoga or Pilates for mobility and strength
• Gentle strength training with lighter loads

Low impact workouts like Pilates and yoga also support balance, flexibility, and functional strength and they pair well with HIIT to create a balanced weekly routine.

Tips to keep your low impact HIIT workout safe

A few simple habits can help you get the most from low impact HIIT while avoiding setbacks.

Focus on form and control

Because you are not using momentum from jumping, you will rely more on muscle control. Pay attention to:

• Neutral spine alignment, avoid rounding or over arching your back
• Knees tracking in line with your toes during squats and lunges
• Smooth, steady breathing instead of holding your breath

If your form slips, shorten your work interval or add more rest.

Adjust intensity without jumping

You can make any low impact HIIT workout harder or easier by tweaking:

• Work time
  Start with 20 to 30 seconds and slowly build toward 40 seconds or more.

• Rest time
  Begin with generous rest, then gradually reduce it as you get fitter.

• Range of motion
  Squat or lunge shallower on tough days, or deeper when you feel strong and pain free.

• Tempo
  Move slightly faster while still staying in control when you want more challenge.

Listen to your joints

Low impact is joint friendly, but nothing should feel sharp or alarming. Stop and modify if you notice:

• Persistent pain in knees, hips, ankles, or back
• Swelling or discomfort that lingers after workouts
• Pain that worsens from session to session

In some cases, it is wise to consult a healthcare professional or physical therapist for personalized guidance.

Putting it all together

A low impact HIIT workout lets you enjoy the efficiency of intervals without the pounding that comes with traditional jump heavy routines. With thoughtful exercise choices, a clear warm up and cool down, and smart weekly planning, you can:

• Improve your cardiovascular health
• Build strength and stability
• Protect your joints
• Stay consistent over the long term

Try starting with one 15 to 20 minute low impact HIIT session this week. Notice how your body feels during and after. You can then build gradually until two or three weekly sessions start to feel like a natural part of your routine.

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