10 Low-Impact High-Intensity Interval Training Exercises

Joint-friendly workout ideas to melt fat.

In today’s fast-paced world, maintaining a healthy lifestyle can be challenging—especially when it comes to finding the right exercise routine that works for you. For many, cardiovascular health is a primary concern, yet joint pain can make traditional cardio workouts uncomfortable or even unmanageable. That’s where joint-friendly, low-impact high-intensity interval training exercises come into play!

HIIT has gained popularity for its ability to provide maximum benefits in minimal time, and when modified appropriately, it can be incredibly gentle on the joints. Below we’ll explore 10 proven ways to perform cardiovascular exercises while limiting impact to your joints, ensuring you stay active, healthy, and injury-free. Get ready to boost your heart health while protecting those precious joints!

10 Joint-Friendly HIIT Cardio Exercises

If you’re in need of some low-impact cardiovascular exercises, we’ve got several wonderful ideas for you below. You can choose one or perform any combination of them. We recommend a variety to keep things challenging and exciting.

1. Swimming

Our first joint-friendly workout is swimming! Engage in fast-paced laps or water aerobics that elevate your heart rate while using the water’s buoyancy to alleviate stress on your joints. Here’s an example of how to perform a low-impact swimming HIIT workout:

Warm up: Swim at an easy pace for 3-5 minutes, focusing on controlled breathing.

Interval set: 30 second fast-paced swim (any stroke) followed by 90 seconds at a light recovery pace. Perform 5 rounds.

Cool down: 2-3 minutes at slow pace with a long, relaxed stroke.

2. Cycling

Utilize a stationary bike for sprints. This low-impact exercise can be intensified by adjusting resistance while maintaining joint safety. Here’s an example interval workout for a stationary bike:

Warm up: 3-5 minutes at a light pace with very little resistance.

Interval set: 30 seconds at a moderate to hard pace with some resistance and then 90 seconds at a recovery pace with light resistance. Repeat 5 rounds.

Cool down: 2-3 minutes at a light and easy recovery pace.

3. Rowing

Number 3 on our list of low-impact high-intensity interval training exercises is rowing! Rowing is excellent for a full-body workout and minimizes impact on the knees and hips while providing a major sweat sesh. Here’s an example beginner interval workout on the rower:

Warm up: 5 minutes at a light but steady pace (18-22 strokes per minute)

Interval set: 1 minute at a moderate effort (24-26 strokes per minute) and then 1 minute at a relaxed pace (18-20 strokes per minute). Repeat 3 to 5 times.

Cool down: 2-3 minutes at a light and easy pace (about 18 strokes per minute).

4. Dance Aerobics

Join an online dance class or follow a routine that includes quick footwork and body movements to elevate heart rate without stressing the joints. Youtube is a great resource for low-impact aerobic dance routines. Here’s an example of a routine you can follow:

Warm up: Perform each move for 60 seconds.

• Step Touch + Arm Circles (Side to side, gentle arm rotations)
• March in Place (Light knee lifts, relaxed arms)
• Grapevine + Shoulder Rolls (Step-cross-step, roll shoulders back)

Dance aerobics routine: Repeat each move for 30-60 seconds.

1. Step Touch + Clap (Side-to-side steps, add a clap at the center)
2. V-Step (Step forward wide, then back narrow)
3. Side Taps + Arm Raises (Tap one foot out, raise arms overhead)
4. Knee Lifts + Opposite Arm Reach (Lift knees gently, reach across body)
5. Slow Cha-Cha Step (Step forward, quick step back, repeat)
6. Low-Impact Twist (Twist torso gently, shifting weight side to side)

Optional: Add fun music to keep the energy up!

Cool down: Perform each move for 60 seconds.

• Step Touch + Deep Breaths (Slow side-to-side steps, inhale/exhale deeply)
• Seated or Standing Stretches (Hamstrings, arms, shoulders, and neck)

5. Battle Ropes

Battle ropes are one of the most unique low-impact high-intensity interval training exercises available! Incorporate battle ropes in short bursts of intensity. This dynamic exercise is great for cardio and muscle engagement while being gentle on the joints. Below is a great low-impact beginner HIIT routine on battle ropes:

Warm-up: Perform each warm up exercise for 60 seconds.

• Arm Circles – Small to large (30 sec each direction)
• March in Place – Light knee lifts
• Slow Battle Rope Waves – Gentle alternating waves at a moderate pace

Interval set: Perform each exercise for 30 seconds, then rest for 30 seconds. Repeat for 3 rounds.

1. Alternating Slow Waves – Smooth, controlled up-and-down motions (keep knees slightly bent)
2. Seated Rope Waves – Sit on a bench or stability ball, focus on upper body endurance
3. Lateral Rope Waves – Move the ropes side to side in a slow, flowing motion
4. Rope Slams (Low Power) – Raise both ropes, then lightly slam them down (use core, not just arms)

Cool down: Perform each cool down move for 60 seconds.

• Shoulder and Arm Stretches
• Gentle Side Bends
• Deep Breathing & Wrist Rolls

6. Bodyweight Exercises

Bodyweight workouts are one of the most common low-impact high-intensity interval training exercises (and the easiest to do anywhere!) Create circuits that include bodyweight exercises like squats and push-ups at a high intensity, keeping movements controlled to protect joints. Walking is a great warm up and cool down for bodyweight workouts. Walk for 5 minutes before and after the routine. You can follow the 40 seconds on, 20 seconds off rule with any low-impact bodyweight exercise you like. Perform 3 to 5 rounds. Here are some low-impact exercises to choose from (pick 4 of them and feel free to mix and match for a total body workout!):

Upper body exercises :

• Wall Push-Ups
• Seated Shoulder Press (using light resistance or bodyweight)
• Arm Circles & Shoulder Rolls
• Modified Knee Push-Ups
• Isometric Wall Hold (Wall Sit for Arms – arms extended forward)

Lower body exercises:

• Sit-to-Stand (Chair Squats)
• Step-Back Lunges (Slow & Controlled)
• Glute Bridges
• Seated Leg Lifts
• Standing Calf Raises

Core and stability:

• Seated Knee Lifts
• Standing Oblique Crunches
• Bird Dog (on hands and knees)
• Pelvic Tilts (Lying on back)
• Side-Lying Leg Lifts

Cardio (low-impact):

• Marching in Place
• Side Step Touches
• Slow High Knees
• Seated or Standing Toe Taps
• Arm Swings with Light Steps

Or, check out this Low-Impact HIIT Total-Body Workout!

7. Kickboxing (Low Impact)

Engage in a kickboxing workout that focuses on punches and kicks without high-impact jumps. This keeps your heart rate up while being mindful of your joints. Youtube is also a great resource for these types of low-impact workouts. Here’s a good low-impact beginner HIIT Kickboxing routine:

Warm up: Perform each warm up exercise for 60 seconds.

• March in Place – Light knee lifts
• Arm Circles + Shoulder Rolls (30 sec each)
• Torso Twists – Gentle side-to-side rotations
• Slow Squats or Seated Knee Lifts – Engage the legs without impact

Low-Impact Kickboxing Routine: Perform each move for 40 seconds, then rest for 20 seconds. Repeat for 3 rounds.

1. Jab-Cross Punches – Stand in a fighting stance, punch forward with control
2. Front Kicks (Low to Mid-Level) – Kick forward one leg at a time, no snap on the knee
3. Side Punches + Torso Twist – Slow punches while rotating the core
4. Step Back Knee Strikes – Step back, drive the knee forward, alternating legs
5. Hook + Uppercut Combo – Controlled, powerful hooks and uppercuts

Cool down: Perform each cool down exercise for 60 seconds.

• Slow Side Steps + Deep Breathing
• Arm & Shoulder Stretches
• Gentle Standing Hamstring Stretch

8. Yoga Flow

Practice Vinyasa or flow-style yoga that incorporates high-intensity movements, pairing deep breaths with dynamic poses to keep your heart rate elevated. Again, Youtube is a great resource of low-impact yoga routines and instructional videos! You can try our Full Body Yoga Flow for Beginners or give this example yoga routine a shot:

Warm up:

• Cat-Cow Stretch (1 minute)
• Child’s Pose to Downward Dog (alternating between the 2 every 30 seconds for 2 minutes)

Low-impact yoga flow:

1. Standing Marches (1 minute)
2. Warrior 1 to Warrior 2 (alternating between the 2 positions every 10-20 seconds for 2 minutes)
3. Low Lunge to Crescent Lunge (alternating between the 2 positions slowly, holding each for 30 seconds for 2 minutes)
4. Chair Pose to Stand (alternating between the 2 positions every 5-10 seconds for 1 minute)
5. Modified Plank to Downward Dog (alternating between the 2 positions every 20-30 seconds for 2 minutes)
6. Lateral Leg Lifts (Perform slow controlled repetitions for 30 seconds per side)

Cool down: Perform each cool down exercise for 60 seconds.

• Seated Forward Fold
• Seated Spinal Twist (30 seconds per side)
• Corpse Pose

9. Elliptical Machine

Use an elliptical machine for interval training by alternating between high-intensity and recovery periods, promoting cardiovascular fitness with minimal impact. Here’s an example low-impact high-intensity interval training workout for the elliptical:

Warm up: 5 minutes at a comfortable pace with little resistance (level 1-3 is a good place to start.)

Interval set: 30 seconds at a moderate to hard pace with a somewhat challenging resistance (level 5-7) and then 90 seconds at a recovery pace with lower resistance (level 1-3). Complete 5 rounds.

Cool down: 3-5 minutes at an easy pace with little resistance (level 1-2).

10. Walking with Resistance

Increase the intensity of your walks by using light weights or resistance bands. This will enhance your cardio workout without added joint stress. Here’s a great example routine you can follow:

Warm up: Walk for 5 minutes at a comfortable pace while performing moves like arm circles, leg swings, and gentle torso twists.

Interval set: Perform each move for 2 minutes.

1. Brisk Walk with Resistance Bands: Use a resistance band around your thighs. Walk briskly keeping a steady pace, focusing on keeping your knees slightly bent and stepping wide to engage your outer thighs.
2. Walking Lunges: Holding light dumbbells, take controlled lunging steps forward while keeping your core engaged. As you step forward with your right leg, lower your body into a lunge, keeping the left knee off the ground. Alternate legs.
3. Heel-to-Toe Walk with Resistance Band: Place a resistance band around your ankles and walk in a straight line, stepping heel to toe slowly. This will work your calves and glutes more intensely.
4. High Knees: Walk in place while raising each knee as high as possible with every step. Hold a light dumbbell in each hand and raise them overhead with each high knee. Keep a steady pace, your core tight, and focus on activating your hip flexors.
5. Side Step Walk: Stand with your feet hip-width apart, then step to the side with your right leg, followed by your left leg. Keep the resistance band around your thighs or ankles to add more resistance.
6. Marching with Dumbbells: Hold a light dumbbell in each hand. March in place, lifting your knees high and swinging your arms at a controlled pace for added resistance.

Cool down: Walk slowly for about 5 minutes and then perform stretches like hamstring stretches, quad stretches, and calf stretches.

Supporting Your Joint-Friendly Workout Routine

Incorporating these low-impact high-intensity interval training exercises into your fitness routine can help you achieve your cardiovascular goals while safeguarding your joints from unnecessary impact. Whether you’re a beginner or looking to vary your existing workouts, these high-intensity exercises offer something for everyone. Remember, always listen to your body, and consult with a healthcare professional before making significant changes to your exercise regimen. With these effective strategies, you can enjoy a fulfilling, heart-healthy lifestyle while ensuring your joints remain happy and healthy!

If you enjoyed these low-impact high-intensity interval training exercises, you should also check out these 5 Low-Impact Fat Blasters and How to Use Low-Impact Moves That Will Help You Burn Calories & Melt Fat Quickly.

When it comes to supporting your fitness goals, proper diet is ket. HIIT exercises are meant to burn fat, but you should also enjoy a diet that will support those goals. Luckily, we’ve got plenty of fat-burning recipes for you to choose from. Check these tasty and nutritious recipes out:

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