When you exercise, you want to feel results. But there’s a big misconception that the only way to get those results is by doing tons of intense, high-impact workouts, such as sprints and burpees. 

Those classes certainly have their place in a training routine, but no matter what your fitness level is, low-impact exercise should also be a staple in your weekly exercise plan. In fact, high-intensity, low-impact training (HILIT) can give you the best of both worlds.

“High-impact exercise is good for promoting bone density, but too much can lead to arthritis and/or injury over time,” says Aimee Layton, PhD, former member of the Peloton Health and Wellness Advisory Council. “For people who do a lot of high-impact exercise, low-impact cross-training increases strength and cardiovascular fitness with less stress on your joints.”

Read on for everything you need to know about HILIT—including what counts as low impact, why it’s so good for you, and how to try HILIT with Peloton.

What Is High-Intensity, Low-Impact Training (HILIT)? 

High-intensity, low-impact training (HILIT) is the perfect mix of power and grace. It focuses on workouts that are high intensity (i.e., taking you into a high effort level) but low impact (they don’t put a lot of stress on your joints). For context, high intensity is usually considered a 7 or higher on a 0–10 scale of rate of perceived exertion (RPE), or heart rate training zones 4 and 5.

By limiting impact, HILIT gives you all the intensity with less risk of injury. You get to challenge your muscles and your heart, all while keeping your joints happy. Some common examples of high-intensity, low-impact forms of exercise include cycling, swimming, rowing, hiking, and even strength training.

“I always like to say the happier your body feels doing an exercise, the longer you'll be able to sustain that workout routine, so incorporate HILIT into your life now and it will become a staple for years to come!” says Peloton instructor Katie Wang. 

Rowing, for example, offers a full-body workout that targets multiple muscle groups, including the arms, shoulders, back, legs, and core, while also challenging your cardiovascular fitness. The smooth, low-impact motion of rowing makes it an excellent low-impact alternative to high-impact exercises like running, dance cardio, and HIIT cardio.

Low Impact Doesn’t Mean Low Effort

Many people assume a low-impact workout is “easy.” But what impact refers to is the stress you’re putting on your joints, says Dr. Layton. 

“Low impact means you’re not putting a lot of force on your joints,” she says. “Running, for instance, is a high-impact sport because with each step, there’s the force of your body weight multiplied by gravity going through your ankles, knees, and hips. Swimming, cycling, and rowing are all considered low impact. With these exercises, the amount of force hitting the joint each revolution or stroke is not as high when practicing proper form.”

Intensity, on the other hand, refers to how hard you’re working. This can be measured by your RPE, heart rate, or even how heavy you’re lifting.

HILIT vs. HIIT: What’s The Difference?

Some workouts can be considered both HIIT and HILIT, but they’re not exactly the same thing. 

High-intensity interval training (HIIT) workouts alternate between periods of high-intensity work and rest. You can do HIIT with almost any workout, including while running, cycling, rowing, or using just your bodyweight. 

A HIIT workout can be considered HILIT when it’s done with a low-impact type of exercise, like cycling or rowing. However, when a HIIT workout includes high-impact moves like squat jumps, jumping jacks, mountain climbers, box jumps, or sprints, it wouldn’t be considered HILIT.

“You will still receive many of the same benefits that you would achieve in a HIIT workout with a HILIT workout while being gentler on the body,” Katie explains.

The Benefits of HILIT

HILIT is a versatile, effective, and safe workout option that provides many benefits, making it a great choice for people of all fitness levels and abilities. Some of these benefits include:

What Exercises Count As HILIT? 

There are a variety of high-intensity, low-impact workouts that you can incorporate into your exercise routine—and you’ll find many on the Peloton App. 

Some options include cycling, rowing (Katie’s favorite!), hiking, and swimming. Some aerobics-style workouts, such as dance cardio, can also be low-impact. Strength training workouts can also be HILIT, as long as you’re getting into a high-intensity range and sticking to low-impact moves, such as squats, deadlifts, and chest presses.

Whatever you choose, you’ll want to push yourself to a high intensity and get your heart rate up during work phases. Keep in mind that what “counts” as a high intensity workout will vary person to person based on your fitness level, age, health status, and more.

Who Should Try HILIT? 

HILIT is suitable for just about anyone looking to get in a heart-pumping workout. Aside from keeping your muscles and joints protected, including low-impact exercises can further your fitness, building muscle and improving cardiovascular health.

“For runners to basketball and football players, low-impact workouts are still working those large muscle groups such as the glutes, quads, and back muscles to improve stamina and strength. They are just doing it without the force of landing or sprinting on pavement or turf,” says Dr. Layton.

Can You Do HILIT Every Day?

High-intensity workouts can be taxing on the body. You may want to do a HILIT workout every day, but two or three times a week is often enough to hit most fitness goals. Katie notes that she does HILIT work outs at least twice a week. “Because HILIT has a lower impact on the body, I find my recovery time post workout to be a bit shorter, allowing me to take on more HILIT-style workouts within a week's worth of training as opposed to HIIT-style,” she shares. 

You can balance out the rest of your weekly workout routine with low- or moderate-intensity steady-state cardio, mobility and flexibility work, and strength sessions. 

And, as is the case with all new routines, let your body be your guide and make sure you include adequate rest between workouts. You can also be guided by the Peloton App, where you can build a personalized workout plan, or follow a HILIT-specific training plan (more on that below). 

How to Do HILIT with Peloton

On the Peloton App, you’ll find tons of low-impact workout options, including plenty that will take you into a high-intensity range. Try:

If you want to take a HILIT approach to your entire workout routine, try Peloton instructor Rebecca Kennedy’s HiLit Training Plan. It’s a collection of strength, walking, Pilates, and mobility classes that are all low-impact, but mindfully turn up the intensity to deliver powerful results. You’ll find it under Collections in the Peloton App or on your Peloton device. 

For more guidance on high-intensity, low-impact training and how to structure four weeks of workouts with Rebecca’s classes, Peloton Members can join the HiLit Team, one of the Peloton Official Teams under the Community tab on the bottom of your Peloton App.