High-intensity interval training (HIIT) is a popular form of exercise that involves short bursts of intense activity followed by periods of rest. While HIIT workouts can be highly effective for improving cardiovascular health, building muscle, and burning fat, they can also be challenging on the joints, especially for those with pre-existing joint issues. In this article, we’ll explore how to do a HIIT workout with joint pain.

1. Consult Your Doctor

Before starting any new exercise program, it’s important to consult your doctor, especially if you have joint issues. They can help you determine if HIIT is right for you and recommend modifications to avoid exacerbating your joint issues.

2. Choose Low-Impact Exercises

One of the keys to doing a HIIT workout with joint issues is to choose low-impact exercises. These are exercises that put less stress on the joints, such as walking, cycling, or swimming. These exercises can be just as effective for getting your heart rate up and burning calories, without putting excessive strain on your joints.

3. Modify High-Impact Exercises

If you want to include higher-impact exercises in your HIIT workout, it’s important to modify them to reduce the impact on your joints. For example, instead of jumping jacks, you could do a modified version where you step side to side. Instead of burpees, you could do a modified version where you step back into a lunge position instead of jumping.

4. Use Proper Form

Using proper form during your HIIT workout is essential for preventing joint injuries. Make sure to maintain proper alignment and technique during each exercise to avoid putting unnecessary stress on your joints. If you’re unsure about proper form, consider working with a personal trainer or fitness professional who can help you.

5. Incorporate Low-Intensity Rest Periods

While HIIT workouts are meant to be intense, it’s important to incorporate low-intensity rest periods to allow your joints to recover. This can include walking, stretching, or other low-impact exercises. These rest periods can help reduce the overall stress on your joints and prevent injuries.

Here is an intermediate HIIT workout for people with joint issues. Remember to consult your doctor before starting any new exercise program, and to modify or skip any exercises that cause pain or discomfort.

Warm-up: 5-10 minutes of low-intensity cardio, such as walking, cycling, or swimming.

Circuit 1: Lower Body

Perform each exercise for 40 seconds, with a 20-second rest in between. Repeat the circuit 3 times.

  1. Step-ups onto a bench or box (or a lower step or platform if needed)
  2. Alternating reverse lunges
  3. Bodyweight squats
  4. Plank leg lifts (start in a plank position on your hands or forearms, then lift one leg at a time while maintaining a strong core)

Rest for 1 minute before moving on to Circuit 2.

Circuit 2: Upper Body

Perform each exercise for 40 seconds, with a 20-second rest in between. Repeat the circuit 3 times.

  1. Push-ups on a bench or elevated surface (or a modified push-up from the knees)
  2. Dumbbell shoulder press (or a modified shoulder press with resistance bands or no weights)
  3. Bent-over dumbbell rows (or a modified row with resistance bands or no weights)
  4. Tricep dips on a bench or chair (or a modified dip with bent knees)

Rest for 1 minute before moving on to Circuit 3.

Circuit 3: Cardio and Core

Perform each exercise for 40 seconds, with a 20-second rest in between. Repeat the circuit 3 times.

  1. Jumping jacks (or a modified jumping jack with stepping out to the side)
  2. Mountain climbers (start in a plank position on your hands or forearms, then alternate bringing your knees to your chest)
  3. Bicycle crunches (lie on your back with your hands behind your head, then bring opposite elbow to knee)
  4. Plank jacks (start in a plank position on your hands or forearms, then jump your feet out and in)

Cool-down: 5-10 minutes of low-intensity cardio and stretching, such as walking or gentle yoga poses.

Remember to listen to your body during the workout, and modify or skip any exercises that cause pain or discomfort. As you get stronger and more comfortable with the workout, you can increase the intensity or duration of the exercises.

Conclusion

HIIT workouts can be highly effective for improving your fitness, even if you have joint issues. By choosing low-impact exercises, modifying high-impact exercises, using proper form, and incorporating low-intensity rest periods, you can reduce the stress on your joints and prevent injuries. Remember to consult your doctor before starting any new exercise program, and to listen to your body during your HIIT workout. By taking these precautions, you can get all the benefits of HIIT without compromising your joint health.