Most of us are up to speed on HIIT training – even though we aren’t sure whether to pronounce it “hit” or spell it out, the term has been in use since 2005. When the talk is about tough workouts, there’s likely to be some mention of High Intensity Interval Training.
But recently there’s been an addition to the HIIT category of workouts – HILIT. It’s not a spelling mistake. Your eyes are not deceiving you with all those straight lines and capital letters. And yes, we still don’t know whether it’s read as is or spelled out. No matter. It’s a great addition to the fitness world, especially for those of us over a certain age, looking for a lighter workout, with joint issues, or recovering from injury. Make way for High Intensity Low Impact Training!
So what is the key to a HILIT workout? You never have both feet off the ground. But you still get your heart rate up! You’ll want to dial out the plyometrics (exercises in which muscles exert maximum force in an explosive manner) and bring in low impact movements that are easier on your joints. Some examples of changes to a workout would be doing some Mountain Climbers instead of Burpees, High Knee March In Place instead of Tire Run, Walking Lunges instead of Lunge Jumps. Other bodyweight exercises like Push-ups and abdominal work are still in play, as are resistance band exercises – all of can be done in a high intensity interval fashion, while minimizing wear and tear on the soft tissues of the body. And fear not. You’ll still be accomplishing an efficient workout, improving cardio endurance, enhancing proprioception, and building strength.
So, try a HILIT workout. Low impact does not have to mean low intensity!
By: Elissa Imran // Kenzai Trainer & Member
