The Rise of Low-Impact High-Intensity Workouts

Hello Ziddis! High intensity does not have to mean high impact anymore. As more people chase fat loss, strength, and stamina without wrecking their knees, low-impact high-intensity workouts have exploded. They are being called LIIT and offer a great alternative to HIIT, while still addressing any ailments you may have. Let us understand if these are for you.

Low-Impact High Intensity Workout

A low-impact high-intensity workout delivers the same heart-pounding cardio benefit as HIIT but without hurting your joints unnecessarily. Some alternatives to burpees and jump squat circuits practised in LIIT are:

• Controlled squats
• Fast-paced step-backs
• Marching plank
• Power knee drives
• Rhythm-based movement
• Zumba

The intensity comes from time under tension, minimal rest, and smartly sequencing the exercises. This is why it is becoming increasingly popular among people with joint pain concerns.

Joint Friendly HIIT

HIIT does not accommodate the pains of people with joint, knee, ankle, hip or back issues. If one is recovering, it is important to only do joint-friendly exercises. LIIT can also be called joint-friendly HIIT

Why does it work?

• It keeps your feet placed well on the ground
• Reduces compression on joints
• Emphasises muscle engagement over momentum
• Allows training for a long duration.

This is why physiotherapists, trainers and even seasoned athletes recommend LIIT during recovery phases. You don’t just burn calories but also save your joints.

Beginner Low Impact HIIT

One reason why LIIT is gaining such a fanbase is that it is easy to do and beginner-friendly. If you are new to workouts or restarting after a break, beginner-friendly low-impact HIIT is a must-do for you.

• Build cardiovascular endurance safely
• Strengthen and stabilise muscles
• Improve coordination
• Improve balance
• Helps you progress at your own pace

Most of these sessions are only 20 to 30 minutes long and require no equipment. They are easy to customise according to your needs.

Low Impact Cardio HIIT

Low-impact HIIT can still have cardio. It keeps your heart rate high throughout:

• Faster reps
• Longer intervals
• Full-body circuits
• Shorter rest breaks.

You will still sweat, breathe hard and feel the burn, but you won’t harm your joints. If you pair this workout strategy with the right nutrition, like fit foods, oats protein, gym supplements, omega-3 capsules or multivitamins as per your body’s needs, you can have a sustained fitness routine.

Read Also: HIIT vs LISS: Which One Should You Choose?

Takeaway

Low-impact high-intensity workouts are making all the right noise, and it is time you start with them too, because these leave no space for excuses, only fitness.