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The Benefits of Low Impact HIIT: Working Out Smarter, Not Harder

Updated: Apr 10


woman on the rowing machine

High-Intensity Interval Training (HIIT) has been gaining popularity for the past few years as an effective way to improve fitness, burn calories, and lose weight. However, high-intensity workouts are not suitable for everyone, especially for those who are new to exercising, have health issues, or are recovering from an injury. In such cases, low impact HIIT workouts can be an excellent alternative to HIIT workouts.


Low impact HIIT workouts involves performing exercises at a lower intensity level with longer recovery periods. This approach can help improve cardiovascular fitness, build endurance, and burn calories while minimizing the risk of injury. This is because low-intensity HIIT is less taxing on the body and allows for longer workout sessions, which can lead to more significant calorie expenditure and better fitness outcomes in the long run.


Another significant advantage of a low impact HIIT workout is that it can be tailored to individual fitness levels and preferences. Unlike high-intensity workouts, which can be challenging and intimidating for beginners, low impact HIIT workouts can be adjusted to match one's fitness level, allowing individuals to gradually increase the intensity and duration of their workouts over time. This can help individuals stay motivated and avoid burnout, leading to more consistent exercise habits and better long-term health outcomes.


Benefits of Low Impact HIIT Workout:


Improved Cardiovascular Health


Man going out for a run in the city

Low impact HIIT can help improve heart health by increasing blood flow and oxygen delivery to the muscles. This can help strengthen the heart, lower blood pressure, and reduce the risk of heart disease.


This type of workout can help improve cardiovascular health in several ways:


Increased oxygen delivery:


During low impact HIIT, the heart pumps more blood to the muscles, which increases oxygen delivery to the body. This process helps improve the efficiency of the cardiovascular system, making it easier for the heart to pump blood and transport oxygen to the muscles.


Improved blood flow


Regular low impact HIIT cardio exercises can also help improve blood flow, leading to better cardiovascular health. This is because exercise helps stimulate the growth of new blood vessels, which can improve circulation and reduce the risk of heart disease.


Lowered resting heart rate


Consistent low impact HIIT cardio fitness exercises can also help lower resting heart rate, which is an indicator of overall cardiovascular health. Over time, the heart becomes stronger and more efficient, requiring fewer beats to pump blood throughout the body.



Increased endurance


Man running the steps

Endurance refers to the ability to sustain physical activity for an extended period without fatigue. Low impact HIIT can help improve endurance by gradually increasing the duration and intensity of workouts. This can help individuals perform everyday tasks with greater ease and may also improve athletic performance.


Three ways low impact HIIT can improve endurance:


Gradual increase in exercise duration


Low impact HIIT involves performing exercises at a moderate intensity level with longer recovery periods. This approach allows for a gradual increase in exercise duration, which can help build endurance over time. As individuals become more comfortable with the exercises, they can gradually increase the duration and intensity of their workouts.


Improved muscle endurance


During low impact HIIT, the body relies on aerobic metabolism to produce energy, which helps improve muscle endurance and muscle strength. Aerobic metabolism uses oxygen to break down glucose and other substrates, providing the body with a sustained source of energy. Over time, this process can help improve muscle endurance, making it easier to perform everyday tasks and engage in physical activity for longer periods.


Improved cardiovascular endurance


Low impact HIIT can also help improve cardiovascular endurance. During exercise, the heart pumps more blood to the muscles, which increases oxygen delivery to the body. This process helps improve the efficiency of the cardiovascular system, making it easier for the heart to pump blood and transport oxygen to the muscles. Over time, this process can help improve cardiovascular endurance, making it easier to perform physical activity for longer periods without fatigue.



Weight loss


Woman stepping on the scale

Low-intensity HIIT can help burn calories and promote weight loss. By performing exercises at a moderate intensity level, individuals can increase their metabolic rate, which can lead to greater calorie burn even after the workout is over.


Weight loss occurs when an individual burns more calories than they consume, and low impact HIIT can help achieve this goal in several ways:


Reduced calorie intake


In addition to promoting calorie burn, low impact HIIT can also help reduce calorie intake. Exercise has been shown to help regulate appetite hormones, which can lead to a reduction in calorie intake. Additionally, regular exercise can help improve self-control and reduce cravings for high-calorie, unhealthy foods.


Improved fat burning


Low-impact HIIT can also help improve fat burning. During exercise, the body uses stored carbohydrates and fats as fuel. By performing low impact HIIT exercises, the body is forced to use stored fats as fuel for burning fat, which can help promote weight loss and improve body composition.


Increased metabolic rate


Low impact HIIT involves performing exercises at a moderate intensity level, which can increase the body's metabolic rate. This means that the body continues to burn calories even after the workout is over, helping to promote weight loss.



Improved mental health


Man stressed on the couch

Low-impact HIIT can offer several benefits for mental health and well-being. Engaging in regular physical activity has been shown to improve mood, reduce stress, and promote overall mental health.


Low-impact HIIT, in particular, can offer the following benefits:



Reduced stress and anxiety


Low-impact HIIT can help reduce stress and anxiety by releasing endorphins, the body's natural feel-good hormones. Endorphins can help reduce stress, improve mood, and promote feelings of well-being.


Improved cognitive function


Low-impact HIIT can also help improve cognitive function, which can have a positive impact on mental health. Regular exercise has been shown to improve memory, concentration, and overall cognitive function.


Improved self-esteem and body image


Low-impact HIIT can also improve self-esteem and body image. By engaging in regular physical activity, individuals can improve their overall fitness and body composition, which can lead to increased confidence, fat burn, and positive self-image. This type of exercise can also improve posture which can lead to improved self esteem.

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