HIIT workouts without jumping that are high-intensity but low-impact | CNN (2024)

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For the past decade, high-intensity interval training has been among the top 10 fitness trends every year, according to the American College of Sports Medicine.

During a HIIT workout, you pair short bursts of intense work — generally lasting between 15 seconds and four minutes — with quick recovery periods. These cycles are repeated over a set period of time.

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The workouts are popular because they are quite beneficial. You can burn a lot of calories in a short period of time during a HIIT workout, which is great for time-pressed individuals. They also build muscle mass, are better at enhancing sports performance than moderate-intensity, continuous exercise, and are more enjoyable than other exercise regimens, studies have shown.

A HIIT workout also has a positive effect on your executive function, or cognition, according to a July 2021 review of 24 studies published in the International Journal of Environmental Research and Public Health. Increased cognitive function due to HIIT workouts was even seen in young adults, a February 2020 study showed, which researchers said indicated HIIT workouts may be both an efficient and effective way of combating cognitive decline as people age.

Despite all these benefits and HIIT’s popularity, some people are wary of trying these workouts since they often involve various forms of jumping. Popular HIIT moves include jumping jacks, box jumps, burpees, tucks and mountain climbers.

If you’ve got a bum knee, poor balance or are recovering from an injury, it makes sense to be leery of jumping. But there is good news — you can do a wide variety of HIIT workouts without a single jump and still get your heart racing.

How to up the intensity without jumping

“High-impact activities like jumping are often confused with high-intensity ones,” said Jonathan Tylicki, a certified personal trainer based in Irvine, California. “But high-intensity workouts can be low-impact, where you’re not jumping but still get the same benefits as a high-impact, high-intensity workout.”

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High-intensity workouts use multiple muscle groups at the same time and elevate your heart rate to more than 70% of its maximum. You can calculate your maximum heart rate by subtracting your age from 220, then calculating 70% of that number to know how fast your heart should be beating.

For example, a 45-year-old’s maximum heart rate would be 220 minus 45, or 175 beats per minute. Seventy percent of 175 is 122.5, so your heart rate should rise above 122.5 beats per minute during the high-intensity portions of your HIIT workout. More simply, during a high-intensity exercise cycle, you should only be able to say a few words at a time because you’re huffing and puffing so much.

So how do you get your heart racing without jumping around? One way is through speed.

“If you’re doing squats, do them as fast as you can,” said Pete McCall, a certified personal trainer based in Encinitas, California, and host of the “All About Fitness” podcast. “You don’t have to jump at the end.” Good form, of course, is important.

“You’re looking for the rapid lengthening and shortening of muscle tissues, which is one of the benefits of jumping,” McCall said. “But you can get almost the same benefit by standing in place and doing as many squats as you can in 20 seconds.”

Another way to up the intensity of an exercise is to use resistance bands or weights. So toss a medicine ball, Tylicki said, or use resistance bands to create extra tension against your muscle tissues. One example: Tie a band to a doorknob of a shut door, then pull or row it as quickly as you can.

HIIT workouts without jumping that are high-intensity but low-impact | CNN (4)

Using resistance bands is one way to up the intensity of a workout.

The traditional shoulder press is a favorite of Tylicki’s for upping the intensity of a workout. He instructs his clients to use heavier weights than they normally do or use lighter weights paired with faster speed.

“I love showing clients how their heart rate increases while doing shoulder presses,” Tylicki said. “It always takes them by surprise.”

Rowing machines are also a great choice for a high-intensity, low-impact workout, McCall said. “So much of your body is in motion at one time, you use more muscle mass,” he said. “But there’s no impact from the ground. I have bad arthritis in my right knee, and the rowing machine is my go-to. They’re one of the best-kept secrets.”

But consider some easier jumping, too

If you don’t have a limiting injury or issue, both trainers who spoke with CNN said you should consider trying some form of jumping during your workouts, at least occasionally.

“There are benefits from including impact in training,” Tylicki said. “It’s one of the best ways to improve bone mineral density, for example, which is important for women who are prone to osteoporosis or osteopenia.”

The key is to start slowly and easily. Try jumping jacks or jumping rope, which have less impact than, say, box jumps. If you want to try box jumps, start with a short box and jump up, then step down, McCall said.

“Anybody can jump, but landing correctly is the issue,” McCall said. “If you’re jumping up and down off a box, you’ll risk falling when you’re jumping back down. I’m a big fan of jumping, but not repeated jumps in place.”

No matter whether you occasionally jump during a HIIT workout or always go jump-free, it’s important to limit HIIT sessions to two or three times per week, with at least one rest day in between, as they are intense sessions. Also, remember that the older you are, the longer it takes your body to recover.

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But don’t let that stop you from incorporating HIIT workouts into your weekly routine since they offer so many benefits, especially for older adults.

“They really reduce the risk of diabetes as you age and combat cognitive decline,” McCall said. “The biggest benefit we’re seeing now with HIIT workouts is the brain.”

Sign up for CNN’s Fitness, But Betternewsletter series.Our seven-part guide will help you ease into a healthy routine, backed by experts.

Melanie Radzicki McManusis a freelance writer who specializes in hiking, travel and fitness.

HIIT workouts without jumping that are high-intensity but low-impact | CNN (2024)

FAQs

HIIT workouts without jumping that are high-intensity but low-impact | CNN? ›

Rowing machines are also a great choice for a high-intensity, low-impact workout, McCall said. “So much of your body is in motion at one time, you use more muscle mass,” he said. “But there's no impact from the ground. I have bad arthritis in my right knee, and the rowing machine is my go-to.

Can you do a HIIT workout without jumping? ›

For a HIIT workout with no jumping, you can always try variations of plyometric moves that involve going at a faster pace, but without the added jump. Another way to turn the volume up is to add some weight.

Is there such a thing as low-impact HIIT? ›

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 substitute high-impact activities such as sprinting, burpees or jump lunges with joint-friendly alternatives.

What form of HIIT is most effective? ›

The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity cardio and some form of resistance. If you want to prioritize cardio, include exercises such as cycling, running, and swimming.

Is Low-Impact better than HIIT? ›

Low-impact exercise can lead to the same health and fitness benefits as HIIT, but the workout will be longer and the benefits may take longer to achieve."

What cardio does not involve jumping? ›

Squat. Start standing with your feet just wider than hip-width apart and engage your core. Hinge at your hips, sending your butt back, and bending both knees until your thighs are parallel to the floor. Focus on the movement coming from your hips, glutes, and hamstrings—not your knees and quads.

Is a 20 minute HIIT workout enough for the day? ›

So yes, according to both medical guidelines and research (which we'll get into below), 20 minutes of exercise per day is enough—as long as that exercise is at least moderate in intensity.

What is a disadvantage of HIIT training? ›

If you do HIIT too often, your body might not be able to fully recover, which means you can't work out as hard as you should. When you're tired during an HIIT workout, your form and technique might suffer, which makes it more likely that you'll get hurt.

What is the most intense low impact cardio? ›

The king of joint-friendly exercise, swimming is a great low impact option that still torches calories. Buoyancy in the water reduces stress on your body by helping to support your weight, but that doesn't mean it's a thoughtless workout — swimming incorporates cardio, strength, and flexibility.

What is the difference between HIIT and HITT? ›

HITT is for someone who is looking for long-term nonspecific training that will focus on all aspects of fitness. It doesn't need to be just for those getting ready for deployment. HIIT is for someone who is looking to burn fat while maintaining lean muscle. That's it for HIIT.

What's the difference between Tabata and HIIT? ›

Tabata is known to have a pretty standard 20 second work period followed by a 10 second rest period, while HIIT generally requires you to work for anywhere from 30 seconds to 2 minutes, followed by a 30 second to 2 minute recovery period (depending on the work duration).

Do you lose weight faster with cardio or HIIT? ›

The results showed that HIIT burned more calories than the other three workouts, suggesting that you can burn more calories with a 30-minute HIIT workout than doing steady-state cardio in the same amount of time. That's not to say that you can't get a great workout with LISS cardio, too.

How long should a HIIT session be? ›

When performing HIIT, research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration (depending on the ratio of work-to-recovery used). The total duration of a HIIT session should be about 30-60 minutes in length, with warm up and cool down included in that time.

What happens if I do HIIT every day? ›

High-intensity interval training (HIIT) is beneficial for improving cardiovascular health, reducing abdominal fat, and maintaining muscle mass, but it's possible to overdo it. Doing HIIT workouts more than two to three days a week, without proper rest time between workouts, can lead to fatigue and potential injury.

Can you do HIIT low impact? ›

High-intensity interval training doesn't have to be high impact! You can still get a heart-pumping workout in HIIT without doing a single hop, leap, or jump. These curated workouts include jumps, if you want them, but you can also easily go low impact without sacrificing intensity.

How many times a week should you do HIIT? ›

So how often should you do HIIT? There is a lot of research into this type of exercise and its effects on the body. Our partners at Les Mills and the research they've commissioned suggest 30-40 minutes a week with your heart rate above 90 per cent. That translates on average to two 30 to 45-minute HIIT workouts a week.

Can you burn fat without jumping? ›

Mountain climbers

Mountain climbers, also called running planks can have an effect on your arms, shoulders, quads, and core muscles. You can aim on losing full body fat with this non jumping exercise. Spread your yoga mat and get into a plank position. Then, pull your right knee into the chest as much as you can.

What classifies a HIIT workout? ›

High-intensity interval training, better known as HIIT, consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work.

Are no jumping workouts effective? ›

By incorporating no-jumping exercises into the routine, such as squats, lunges, and planks done at a high intensity for just one minute each, you can effectively target multiple muscle groups while keeping impact on joints minimal. This not only aids in weight loss but also helps tone and strengthen your body overall.

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