We all know the benefits of high intensity interval training (HIIT) – improved cardiovascular health, increased muscular endurance, and fat loss. Traditional HIIT can be hard on the joints and not suitable for everyone. This is why many fitness experts are moving toward Low-Impact HIIT, also called "High Intensity Low Impact Training" (HILIT), to generate many of the same benefits as HIIT without the unnecessary stress on the joints. With the versatility of the Kayezen VECTOR system and the Kayezen HILIT Training Program, you can do Low-Impact HIIT workouts anywhere at any time.

In this article, we’ll explore the benefits of low-impact HIIT workouts, provide tips for getting started, and offer a comprehensive guide to creating your own low-impact HIIT workout routine.

What is Low Impact Exercise?

Low-impact exercises are movements that put less physical stress on the joints. Examples of these exercises include swimming, cycling, and yoga. Low-impact exercises can be modified to make high-impact exercises easier on the joints, making them accessible to a wider range of people.

Benefits of High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a powerful workout method that alternates short bursts of intense exercise with periods of lower-intensity recovery or rest, delivering numerous health benefits in a short amount of time. One of the key advantages of HIIT is its efficiency—just 20 to 30 minutes can significantly boost cardiovascular health, enhance metabolism, and increase calorie burn, even hours after the workout is finished. HIIT also promotes lean muscle growth, burns fat for hours, improves endurance, and helps regulate blood sugar levels.

Additionally, High Intensity Interval Training can be incorporated into a wide range of exercises, from running and cycling to bodyweight movements, making it appealing to athletes of all fitness levels across multiple interests. Whether you want to lose weight, enhance athletic performance, or improve heart health, incorporating HIIT into your routine can lead to fast, noticeable results.

What is High Intensity Low-Impact Training (HILIT)?

High Intensity Low Impact Training (HILIT) workouts combine the calorie-burning and muscle-strengthening benefits of high-intensity exercise with low impact movements that reduce strain and risk of injury. Unlike traditional high-intensity interval training (HIIT), HILIT workouts dramatically reduce high-impact moves such as jumping or sprinting, making it a joint-friendly option suitable for all fitness levels, including those recovering from injuries. With the Kayezen HILIT Program, users can incorporate low-impact HIIT workouts, targeting specific muscle groups and improving overall strength and endurance. This training method is ideal for those who want to push their limits, burn calories, and build lean muscle without the strain on their joints and tendons.

Getting Started with Low-Impact HIIT Workouts

Below you will find 5 low impact HIIT workouts (HILIT workouts) which are foundational to the Kayezen HILIT Program. These low impact workouts are designed to provide an intense training session with reduced impact on joints. Each workout targets different muscle groups and fitness levels while minimizing impact on the joints. These travel-friendly workouts using the Kayezen VECTOR will help you keep you in peak level fitness wherever you are. Let's get started!

1. Full Body Workout in 5 Minutes

This 5-minute full-body routine demonstrates how the VECTOR can target your upper and lower body with constant core activation, providing a comprehensive workout that is perfect for any fitness level. This full body workout is a great place to start if you’re new to the Kayezen VECTOR HILIT Program.

Plus, the short duration makes it easy to fit into a busy schedule, whether it is during a lunch break or before starting your day. This session can also be repeated multiple times to create a longer, more intense workout as your strength and stamina improve.

What To Do:

• Pallof Press for Core Activation: The Pallof Press is a powerful exercise to stabilize your core. Using the VECTOR, you can adjust resistance levels to find the ideal challenge for your strength level. This exercise targets abdominal muscles and helps you maintain a stable posture, preparing your body for more complex movements.

• Lateral Split Squat: Anchor the VECTOR low to the ground. Standing lateral to the resistance, hold the handle in both hands close to the chest, keep the foot closest to the resistance forward and take a big step back with the other leg, keep the front foot flat, drop the back knee straight down towards the floor then return to the tall split stance. This works glutes, quads and inner thighs.

• Half-Kneeling Row (for upper body strength): When in a half kneeling position anchor the VECTOR at a height parallel with the base of your chest, place one knee on the floor underneath your hip, place the other foot flat on the floor below your knee and facing the VECTOR resistance. Hold the resistance in the hand on the same side as the down knee, while performing the row imagine tucking your shoulder blade down into your back pocket, and feel like your pushing your armpit into your side pocket. This works lats, shoulders and core.

• Half-Kneeling Press (for chest, shoulder, triceps, and core strength): The VECTOR should remain at the same height as the Half-Kneeling Row. Facing away from the VECTOR in a half kneeling position with the handle in one hand press forward. This works shoulders and triceps and challenges your stability.

• Staggered Stance Squat with Row: Finish the routine with a squat and row combination. Start by positioning your feet in a staggered stance. As you squat reach your arm forward, and as you rise, pull the resistance to your ribs to complete the row. This dynamic movement targets your lower body and back simultaneously, providing a heart-pumping conclusion to your workout. Adjust the VECTOR’s resistance to match your fitness level, and you’ll feel your entire body working.

This full body workout teaches you the basics of the VECTOR system and works multiple muscle groups and foundational strength. Even if you’re new to resistance training you can start with one set and increase to 2-4 sets as you build endurance.

You can watch the video here for more information.

2. 5-Minute Low Impact Workout Cinch Strap Routine for Lower Body

Here is another simple yet effective lower body workout using the Kayezen VECTOR cinch strap. These exercises—deep squats and split squats—are designed to target the glutes, quads and hamstrings for maximum results through controlled, high resistance moves.

The patented dial-in resistance technology of the VECTOR system provides you with anywhere from 10 to 100 pounds of resistance that you can do at home or on the go. This video guides you through one set, suitable for beginners or those short on time. More advanced users can increase intensity by performing 2-4 sets.

What To Do:

• Deep Squat – Internal: Start by anchoring the VECTOR at knee height, standing sideways to the resistance place the cinch strap on the leg closest to the resistance. Slowly lower into a deep squat. The internal angle encourages deeper muscle activation in the thighs.

• Split Squat – Internal: Start by anchoring the VECTOR at knee height, standing sideways to the resistance, place the cinch strap on the leg closest to the resistance. Step into a split stance with the resisted leg forward, the non-resisted leg back, without moving your feet lower your back knee to the floor. This Split Squat targets the quads, glutes, inner thigh, and hamstrings, enhancing stability and balance. Adjust as needed to ensure comfort and alignment.

• Deep Squat – External: With the VECTOR anchored at knee height, standing sideways to the resistance place the cinch strap above the knee on the leg farther from the resistance. Slowly lower into a deep squat. The VECTOR resistance angle encourages deeper muscle activation in the glutes and thighs.

• Split Squat – External: With the VECTOR anchored at knee height, standing sideways to the resistance place the cinch strap above the knee on the leg farther from the resistance. Step into a split stance with the resisted leg forward, the non-resisted leg back, without moving your feet lower your back knee to the floor. This Split Squat targets the quads, glutes, outer thigh, and hamstrings, enhancing stability and balance. Adjust as needed to ensure comfort and alignment.

• Repeat for Both Sides: Alternate the internal and external angles for each leg, allowing for balanced muscle strength on both sides of the body.

This routine provides a high-resistance, low-impact workout that’s accessible to all fitness levels and ideal for those seeking effective lower body strengthening with minimal joint strain.

You can watch the video here for more information.

3. Core + Upper Body Exercise (High Intensity Interval Training Build-Move-Burn)

Ready to hit your core and upper body in a 5 minute powerhouse? This one is designed to give you the most gains by combining strength, stability and endurance in one quick sequence. Here’s the exercise and how to do it with precision and control.

Anchor your VECTOR around knee height. Adjust to light resistance so you can get acclimated and focus on form.

What To Do:

Bicep Curl Hold (BUILD): Start by holding a bicep curl for 10 seconds. Stand with your feet shoulder-width apart, hold the handles with your palms facing away, and curl towards your forehead. This hold activates your biceps and prepares them for the next movements.

Squat with Bicep Curl (MOVE): Perform 10 reps of squats while doing a bicep curl. As you squat down, straighten your arms out reaching towards the resistance. On your way up, curl the handles to either side of your forehead. This exercise targets the quads, hamstrings, and core, adding an upper-body element with the bicep curl.

Take a 30-second rest and repeat the above exercises before moving on to the third part of this exercise.

Squat with Bicep Curl 555 (BURN): Finish with a set of 5-second tempo squats with a bicep curl: 5 seconds lowering down, 5 seconds hold at the bottom, and 5 seconds on the way up. This slow, controlled movement increases muscle tension, building strength and endurance in the legs, core, and arms. Perform 4 reps of this exercise.

This Core + Upper Body workout is a comprehensive and quick routine that fits into any busy schedule while delivering a powerful training experience.

You can watch the video here for more information.

4. Lower Body (Build-Move-Burn)

This lower body routine is designed to re-activate and strengthen the glutes for anyone who sits for hours and wants to address the imbalances caused by inactivity. By targeting the glutes, quads, and hamstrings, this workout will restore proper muscle function and lower body stability.

For the Reverse Lunge exercise, start with your feet close together to ensure stability and proper form. This stance is crucial for performing the movement correctly. Sitting for long periods can make the glutes underactive and cause poor posture and discomfort. This workout targets those neglected muscles, so it is essential for building lower body strength and correcting imbalances. Add this to your regular fitness routine and you’ll improve your balance while building functional strength.

What To Do:

• Single-Leg Stance Hold (BUILD): Standing sideways to the resistance, raise the foot that’s farther from the resistance off the ground. Holding a single leg stance for 10 seconds. This works the glutes and strengthens stability in the hips, knees, ankles, and core.

• Reverse Lunge (MOVE): Do 10 reps of reverse lunges. Maintain a flat foot on the stance leg. This works the entire lower body and core.

• Squat with Tempo (BURN): Finish with a set of squats at 5 seconds down, 5 seconds hold, 5 seconds up tempo. This slow and controlled movement increases muscle tension and builds hypertrophy and endurance in the legs.

You can watch the video here for more information.

5. Bear Crawl Exercises for Full-Body Strength and Stability (Feet Shoulder Width)

The Bear Crawl is a functional movement that works your entire body – core, shoulders, arms and legs – and is low impact and can be done with the Kayezen VECTOR.

The Bear Crawl is a great movement for overall body strength and stability. Starting from the correct starting position is crucial to maintain proper form and alignment before executing movements. Bear Crawl is a complex activity and becomes more challenging when you add resistance with the VECTOR system. The resistance helps build upper full body strength without putting unwanted stress on the joints.

What To Do:

• Start on all fours with your hands under your shoulders and knees under your hips. Low impact HIIT can provide similar cardiovascular benefits as standard HIIT by incorporating softer movements that are more accessible for individuals looking to avoid high impact activities.

• Move forward by lifting your right hand and left leg at the same time then repeat with the opposite hand and leg. Keep your movements controlled and flat back throughout the exercise.

Tips for Effective Low Impact HIIT Workouts

To get the most out of your low-impact high intensity workouts, follow these tips:

• Start with a dynamic warm-up to prepare your muscles for the workout.

• Choose exercises that target major muscle groups, such as legs, butt, shoulders, back, and core.

• Use proper form and technique.

• Incorporate a mix of cardio and strength training exercises to keep your workout interesting and challenging.

• Cool down with static stretches to help your body recover.

• Listen to your body and rest when needed.

By following these tips and incorporating low-impact HIIT workouts into your fitness routine, you can achieve your fitness goals without putting excessive strain on your joints.

You can watch the video here for more information.

Conclusion

Low impact HIIT does not have to be limited by equipment or space. With the Kayezen VECTOR system you can do many exercises that targets different muscle groups and reduces unnecessary stress on the joints. These 5 workouts are a great introduction to low impact HIIT or to add variety to your current routine. You can modify it to your fitness level and the compact nature of the VECTOR system means you can bring it anywhere you go.

You can also read more here about multiplanar training, if you're interested in other workout exercises.