The Low-Impact HIIT Workout That’s Good for Achy Joints

Score the head-to-toe health benefits of HIIT with this physical therapist-approved workout that you can do at the gym or at home in just 15 minutes.

There are many proven benefits to high-intensity interval training (HIIT). Alternating short bursts of vigorous exercise and brief recovery periods can help you build strength and fitness for climbing stairs, playing sports, and keeping pace with your grandkids.

There’s also evidence that HIIT can help older adults improve their mental health, boost memory, and even reduce symptoms of depression.

However, many people associate HIIT with extreme boot camp classes or high-impact cardio sessions. Think of moves like jumping jacks, burpees, and box jumps. These workouts can be intimidating for older adults — especially those with joint issues.

Rest assured that high-intensity exercise does not have to mean high impact.

“There are tons of exercises that are safe for your joints, and those are the exercises you can include in your high-intensity interval training,” says Alyssa Kuhn, D.P.T., an osteoarthritis specialist with Keep the Adventure Alive in Salt Lake City, Utah.

Even if your joints ache from arthritis or you’re worried about injuries, you can still reap the benefits of HIIT by performing low-impact exercises.

This workout is proof. You can get a very effective HIIT workout that puts minimal impact on your joints—in just 15 minutes.

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How the 15-Minute Low-Impact HIIT Workout Works

You can do this workout practically anywhere. All you need is a clear space, comfortable and stable shoes, and a set of dumbbells. Keep a glass of water close to sip on while you go through these moves.

No hand weights? No problem. You can do these exercises just using your own bodyweight, says Kuhn. Or you can grab household objects to add a bit of resistance to your effort. Some examples include canned goods and water bottles.

Before you jump into this HIIT workout, be sure to warm up for at least 5 minutes. You can follow along with one of our warmup routines. Or try some simple warmup moves on your own. This will help prepare your body for the effort ahead.

When you’re ready, follow along with the workout below. There are six exercises total. Do each exercise as quickly as you can for 30 to 60 seconds and take an equal amount of rest in between.

If you’re new to HIIT-style workouts, Kuhn advises starting with 30 seconds and work your way up gradually over time. Complete each exercise once, or repeat this circuit up to three times. For a challenge, you can try the harder versions or these moves.

Your goal, says Kuhn, is to perform this workout one to two days per week. Just be sure to have at least one day of rest or non-HIIT workout in between, she adds. SilverSneakers has plenty of workout styles to choose from, all taught by qualified SilverSneakers instructors. Explore our classes here.

As always, safety is key. The exercises here may be different or more advanced than your regular SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Move #1: Alternating Toe Taps

• Stand tall with your head and chest up, and your arms bent at your sides.
• Feel free to place a hand on a wall or sturdy chair for support, if needed.
• Shift your weight to your right foot and tap your left foot’s toes on the ground in front of you.
• Return your left foot back to the starting position, shift your weight onto that foot, and tap your right toes to the front.
• Continue alternating your front toe taps while you pump your arms for 30–60 seconds.

Make it harder: After you tap your toes, lift your knee before bringing your foot back to the starting position. Press play on this video to try.

Rest for 30–60 seconds

Move #2: Squat with Overhead Press

• Grab one light dumbbell (or other household object) and grip one end in each hand.
• To prepare, roll your shoulders up, back and down and stand tall with your core engaged and feet about hip-width apart.
• Hold the dumbbell in front of your chest.
• From here, push your hips back and bend your knees to lower into a shallow squat.
• As you squat, press the weight up and slightly in front of you, keeping a slight bend in your elbow at the top to protect your joints.
• Bring the dumbbell back to your chest as you push through your heels to stand up tall again.
• Continue for 30–60 seconds.

Make it easier: Perform this move without the weight, or keep your arms at your sides as you squat.

Rest for 30–60 seconds

Move #3: Triceps Extension with Step Back

• Grab two light dumbbells (or other household object) and grip one in each hand.
• Stand tall with your chest up, feet about hip-width apart.
• From here, push your hips back and bend your knees to lower into a shallow squat.
• Tuck your elbows in at your sides and bend your elbows 90 degrees to bring the weights in front of your body, palms facing in.
• Keeping your elbows where they are, straighten both arms to engage the muscles in the backs of your arms (your triceps).
• At the same time, shift your weight onto your right foot and tap your left toes behind you.
• Return your foot to the starting position and bend your elbows to bring the weights back in front of your body.
• Continue alternating back toe taps as you do your triceps extensions for 30–60 seconds.

Make it easier: Perform this move without the weight, or keep your arms at your sides as you step back.

Rest for 30–60 seconds

For another HIIT workout, try the 15-minute Cardio Interval (Express) with SilverSneakers LIVE. Check your eligibility, view the schedule, and RSVP here.

Move #4: Step Out and In

• Stand tall with your feet about hip-width apart and your arms at your sides, palms facing in.
• Bend your elbows to bring your hands near your shoulders.
• From here, step your right foot out to the side as far as is comfortable and push your hips back slightly to lower into a shallow squat.
• At the same time, straighten your arms.
• Push through your right heel to step your right foot back in and bend your elbows to return to your starting position.
• Continue alternating side to side for 30–60 seconds.

Make it harder: When returning back to your starting position, add a calf raise with both legs. Press play on this video to try.

Rest for 30–60 seconds

Move #5: Standing Knee Driver

• Stand tall with your feet about hip-width apart and your arms bend at about a 90-degree angle at your sides.
• Shift your weight onto your right foot and hinge at the hips to bring your upper body forward slightly.
• Keeping your chest up, step back with your left foot to tap your toes on the floor behind you.
• Then drive your left knee forward in front of you.
• Continue bringing your left foot back and then driving your left knee forward.
• Once you’re comfortable, pump your arms back and forth at the same time.
• When half of the 30–60 second time interval is complete, switch sides to do standing knee drivers on your right side.

Make it easier: Hold on to a counter or sturdy chair for extra support. Or swap the knee drive for a forward toe tap.

Rest for 30–60 seconds

Move #6: Low Jacks with Arms Out Front

• Stand tall with your head and chest up, and your feet about hip-width apart.
• Raise your elbows about chest height and reach them behind you slightly to engage your back.
• From here, keep your elbows lifted as you extend your hands out in front of you.
• At the same time, tap your right foot out to the side.
• Return to your starting position.
• Continue to reach your hands forward and back as your alternate toe taps out to the side for 30–60 seconds.

Make it harder: Reach your arms overhead instead of in front of you as you tap out to the side. Press play on this video to try.

Rest for 30–60 seconds, then repeat the circuit 1–2 times (optional).

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