When you hear the words high-intensity interval training, you may picture people doing squat jumps, burpees, mountain climbers, and all kinds of high-impact exercises.
If you are over 60, you may look at that and think, Nope, my knees are not doing that!
I know I don’t want to spend my workout jumping up and down and putting unnecessary stress on my joints.
But here’s the good news: HIIT does not have to mean high impact.
You can get your heart rate up, work your muscles, improve your strength, and get a really good workout without jumping. That’s what makes low-impact HIIT workouts such a great option as we get older.
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Low impact simply means that you are putting less strain on your joints. You can still move at a faster pace and challenge yourself. In fact, combining low-impact cardio with strength training can give you a pretty impressive full-body workout in a short amount of time.
And don’t think that because you’re over 60 you have to stick with extremely easy exercises. Your workout should match your own fitness levels, abilities, and health. The goal is to challenge yourself safely, not compete with somebody half your age.
Why Try Low-Impact HIIT After 60?
One of the best things about low-impact exercises is that they can help you stay active while reducing the pounding that comes with high-impact workouts.
As we age, maintaining muscle mass, muscle strength, balance, and cardiovascular fitness becomes increasingly important. Low-impact training can be a great way to work toward those goals without putting as much stress on your knees, hips, ankles, and other joints.
Regular exercise can also support cardiovascular health, heart health, physical fitness, blood pressure, blood sugar levels, mental health, and healthy body composition. Exercise may also help with weight management and weight loss when combined with healthy eating.
The idea behind HIIT training is pretty simple. You alternate short bursts of intense exercise with periods of lower-intensity recovery. The workout doesn’t necessarily have to last for an extended period to feel challenging.
For example, you might exercise harder for 30 seconds, slow down for 30 to 60 seconds, and then repeat.
And remember, “high intensity” is personal. What gets my heart rate up may be completely different from what gets yours up.
1. Fast Marching in Place
Don’t underestimate marching! When you pick up the pace and really move your arms, this simple low impact exercise can get your heart rate moving.
Stand tall and begin marching in place. Lift your left leg, then your right leg, while swinging your arms. Try bringing each knee a little higher as you become comfortable.
For more intensity, pump your arms faster and increase the speed of your march.
Try: 30–45 seconds fast, followed by 30 seconds of slower marching.
This works your lower body while your arm movements bring your upper body into the exercise.
2. Chair Squats
Chair squats are one of my favorite types of resistance exercises because they work several major muscle groups without requiring special equipment.
Stand in front of a sturdy chair with your feet comfortably apart. Slowly bend your knees and push your hips back as though you’re going to sit down.
Lightly touch the chair with your bottom—or sit briefly if you need to—and then stand back up.
Keep your movements controlled and concentrate on good form rather than trying to move as fast as possible.
You are using your own body weight to strengthen your legs, hips, and glutes. As you get stronger, you can hold light dumbbells for additional resistance.
3. Stationary Bike Intervals
A stationary bike is one of my favorite ways to get a good cardio workout without pounding my joints.
Start pedaling at a comfortable pace to warm up. Then increase your speed or resistance for about 30 seconds. After that, slow down for 30–60 seconds before picking up the pace again.
Keep repeating the pattern.
This is an effective way to turn a regular bike ride into a low impact HIIT workout.
You don’t necessarily have to pedal at an all-out speed. You simply want your harder intervals to feel challenging enough to raise your heart rate.
If you enjoy exercise equipment, an air bike, sometimes called an assault bike, is another option. Because you use both the pedals and moving handles, it can work the whole body.
4. Resistance Band Rows
Don’t forget about your upper body!
For this exercise, you will need resistance bands. Secure the band safely in front of you or use a band designed for seated or standing rows.
Hold the handles and pull your elbows backward toward your sides. Slowly release and repeat.
Don’t jerk the band back and forth. Slow, controlled movements help you work the muscles properly.
Resistance bands are inexpensive, don’t take up much room, and can be used to work many different muscle groups. They’re especially useful if you want to add more strength training to your workout routine at home.
5. Low-Impact Side Steps
This is another simple exercise that can become surprisingly challenging once you pick up the pace.
Start standing with your feet together.
Step your right foot out to the side and bring your left foot toward it. Then step your left foot out to the other side and bring your right foot over.
Continue moving from side to side.
Once you’re comfortable, add your arms. Reach them forward, overhead, or out to your sides.
You can also add a slight bend in your knees as you step. This gets both the upper and lower body involved and can turn a simple movement into some pretty good low-impact cardio.
6. Standing Mountain Climbers
Traditional mountain climbers are performed on the floor in a plank position, but we can change them to make them much more joint-friendly.
Stand facing a wall, sturdy counter, or the back of a sturdy chair.
Place your hands on the surface and lean slightly forward. Bring your right knee toward your chest, lower it, and then bring your left knee forward.
Alternate legs and gradually increase your speed.
You get some of the movement of regular mountain climbers without getting down on the floor or putting as much pressure on your wrists and knees.
This is a good example of how high-impact moves can sometimes be modified into low-impact activities.
7. Step-Out Squats
We’re skipping the jump squat and squat jumps. You don’t need to jump to make your legs work.
Start with your feet together. Step your right foot out and lower into a comfortable squat. Stand back up and bring your right foot in.
Now step your left foot out, squat, stand, and bring your left foot back in.
Continue alternating sides.
You can make the exercise harder by holding light dumbbells or adding a resistance band around your thighs.
This exercise works the lower body and can help build muscular strength while avoiding the impact of jumping.
Put the Exercises Together for a Simple Low-Impact HIIT Workout
You don’t have to make this complicated.
Choose four to seven of the exercises above. Perform each exercise at a challenging pace for about 30 seconds, followed by 30–60 seconds at a slower pace or resting.
After you complete all of the exercises, take a longer break if needed. You can then repeat the circuit.
You may start with just 10 minutes and gradually work your way up to 15 or 20 minutes. A short duration workout can still be worthwhile, especially if you are working harder during the active intervals.
As your cardiovascular fitness and muscle strength improve, you can increase the amount of time, resistance, or number of rounds.
Other Low-Impact Workouts Worth Trying
HIIT isn’t the only option. There are plenty of other low-impact workouts that can keep you moving.
Water aerobics is a great choice because the water supports your body and reduces pressure on your joints.
A rowing machine can provide both aerobic exercise and resistance, although learning proper form is important.
Walking, swimming, cycling, and other aerobic workouts are also good options. You can even mix these activities throughout the week so you’re not doing the same thing every day.
What Can You Buy for Low-Impact Workouts at Home?
The good news is that you don’t need a home gym or a lot of special equipment.
A few simple items can give you many more workout options:
- Resistance bands – Great for your arms, shoulders, back, legs, and glutes.
- Light dumbbells – Helpful for building upper-body strength and maintaining muscle mass.
- Stationary bike – One of my favorite options for getting my heart rate up without a lot of impact on my joints.
- Exercise mat – Helpful for stretching, floor exercises, and strength work.
- Sturdy step platform – Good for low-impact stepping exercises, as long as you feel steady and comfortable using it.
- Rowing machine – Can provide cardio and strength in one workout.
- Air bike – Uses your arms and legs together and can provide an intense full-body workout without jumping.
You certainly don’t need all of these. Start with what you already have. Your own body weight can provide plenty of resistance when you’re first getting started.
Low Impact Doesn’t Mean Low Effort
This is probably the biggest point I want to make.
There is a difference between low-impact workouts and low intensity workouts.
Low impact describes how much force is being placed on your joints. Intensity describes how hard you’re working.
You can have a low impact workout that makes you sweat, gets your heart rate up, works your entire body, and has you ready for that recovery period!
That’s one of the biggest benefits of low-impact HIIT workouts for people over 60. We can still challenge ourselves while avoiding some of the pounding associated with high impact exercises.
Just pay attention to your body. If you have joint pain, chronic pain, balance problems, heart disease, or another medical condition that affects exercise, it’s a good idea to talk with your doctor or physical therapist about the best options for you.
Most importantly, start where you are.
You don’t have to do what you did at 30, and you don’t have to exercise like the person in the video you’re watching. Your fitness goals belong to you.
Find the movements that feel good, increase the challenge as you become stronger, and keep going. Getting older doesn’t mean giving up a challenging workout. Sometimes it simply means finding a smarter way to do it.