Five 60-second high-intensity exercises that won’t hurt your joints – whatever your age

Lavina with her mother-in-law during a HILIT workout - Clara Molden for The Telegraph

It’s the fast, efficient workout that’s a brilliant way to get fit if time is tight. Lots of people will have tried high-intensity interval training (HIIT) – a workout made up of short, intense bursts of movement like sprints, burpees and ski jumps, followed by a rest.

HIIT workouts have many benefits. They burn calories fast, are great for cardiovascular health and offer up a bit of metabolic magic in midlife, as they help lower blood sugar levels.

But as we age, we can be left with joint aches and pains that are exacerbated by the high-impact exercises that make up a HIIT workout. That’s why I’ve been practising a slightly tweaked version, high-intensity low-impact training (HILIT) for years and do free weekly sessions with my mother-in-law, Nisha Mehta, age 76.

HILIT is accessible to everyone and can be tailored to you. If you’re fit and strong, do them faster and add in weights. If you’re less confident, go slower. Neither will pound your joints.

Also, it’s fast. I recommend sprinkling 60-second HILIT exercises throughout your day, such as before each meal, between meetings, while waiting for your dinner to cook or even during a walk.

Aim to do each exercise for a minute, but take a break if you need to, then restart once you’ve got your breath back.

I love combining boxing with marching on the spot – it’s a full-body move that really raises your heart rate. For the most low-impact variation, you can do it seated and at a slower speed. To raise the intensity, you can stand, increase the tempo of the moves and hold cans, or 1kg dumbbells.

• March on the spot while punching your arms out. To up the intensity hold tins or light weights. Vary punches forwards, upwards and sideways.
• Alternatively, you can get your steps in even when you’re seated. Sit down and raise your legs one at a time, as if marching. At the same time, punch your arms forwards.

High knees, coupled with pulling your arms down, as if climbing a rope, is a controlled and simple movement that’s easy on the joints and engages the core. Focus on bringing your belly button towards your spine and keeping your back straight to contract the abdominal muscles. It’s a great option for exercise beginners, the elderly and anyone with mobility difficulties. Additionally, coordinating your arms and legs engages the brain.

• While standing, lift alternate knees towards your belly button and imagine pulling on a rope with your arms. These moves can either be fast or slow. You can add in weights for a more challenging workout.
• For a low-impact option, perform high knees while seated and add in the rope crawls.

Most people hate burpees but my low-impact version can hopefully win you over. There’s no jumping involved and it still engages every muscle in the body. Depending on the pace you’re comfortable with, you can still raise your heart rate to a high intensity, while not putting pressure on your joints.

• Stand with your feet a shoulder width apart. Lower yourself into a squatting position. Place your hands on the floor in front of you. Step your feet back so that you are in a high plank position. If you want to, you can add in a press-up here. Step your feet back towards your hands and straighten up to a standing position.
• For a low-impact version, put a chair against a wall and put your hands on the seat of the chair. Walk out into a high plank and then step your feet back towards the chair, before standing up straight.

Star jumps are a great uplifting calorie burner. But they also pound your joints. Rather than jumping, simply step into a star jump shape. You’ll still get out of breath boosts and get a nice little endorphin rush.  This exercise uses the full range of movement of the upper body, which can help alleviate pains in your shoulders and back.

• Stand with your feet hip-width apart. Alternate stepping one leg out and back in, without jumping. Raise your arms to clap above your head when your feet are widest apart.
• A lower impact option involves sitting down and doing the same movement. You can step one or both feet in and out.

Mountain climbers work the full body but especially engage the core. The slower you go, the more your muscles will have to work and your form will be better – really focus on contracting those abdominals.

• From a high plank position, alternate bringing one knee to your chest, then back out again.
• For an easier version, you can put a chair against a wall and lower yourself into an elevated plank with your hands on the seat of the chair, rather than on the floor.

Lavina Mehta MBE offers free HILIT workouts on YouTube every Friday (@feelgoodwithlavina). Her book, The Feel Good Fix, is out now.

As told to Emily Craig

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