No-jump HIIT sessions are an excellent choice for many fitness enthusiasts

For the last decade, high-intensity interval training has consistently ranked among the top 10 fitness trends, according to the American College of Sports Medicine.

In a HIIT session, you alternate between short bursts of intense effort—lasting from 15 seconds to four minutes—and brief recovery periods. These intervals are repeated for a set duration.

HIIT workouts are popular due to their numerous benefits. They allow you to burn significant calories in a short time, making them ideal for busy individuals. They also help build muscle, improve sports performance more effectively than moderate-intensity continuous exercise, and are generally more enjoyable, as studies suggest.

HIIT workouts have been shown to boost cognitive function, as evidenced by a July 2021 review of 24 studies published in the International Journal of Environmental Research and Public Health. The positive effects on cognition were also observed in young adults, according to a February 2020 study, indicating that HIIT could help prevent cognitive decline with age.

Despite the numerous benefits and widespread popularity of HIIT, some individuals hesitate to try these workouts due to the inclusion of jumping movements. Common HIIT exercises involve jumping jacks, box jumps, burpees, tucks, and mountain climbers.

If you suffer from a bad knee, struggle with balance, or are recovering from an injury, it’s understandable to be cautious about jumping. The good news is that there are plenty of HIIT routines that don’t require jumping, yet still deliver a heart-pumping workout.

Ways to increase intensity without including jumps

"High-impact exercises like jumping are often mistaken for high-intensity workouts," explains Jonathan Tylicki, a certified personal trainer from Irvine, California. "However, high-intensity exercises can be low-impact, allowing you to achieve the same benefits without the need for jumping."

High-intensity workouts engage multiple muscle groups simultaneously, raising your heart rate to over 70% of its maximum. To calculate your max heart rate, subtract your age from 220 and then find 70% of that number to determine the target heart rate for your workout.

For instance, a 45-year-old's maximum heart rate would be 220 minus 45, equaling 175 beats per minute. Seventy percent of 175 is 122.5, so your heart rate should exceed 122.5 beats per minute during the high-intensity intervals of your HIIT session. More simply, during a high-intensity burst, you should only be able to speak in short phrases due to heavy breathing.

So, how can you elevate your heart rate without jumping? One method is to increase your speed.

"If you’re doing squats, perform them as quickly as possible," advises Pete McCall, a certified personal trainer from Encinitas, California, and host of the "All About Fitness" podcast. "No need to jump at the top." Of course, maintaining good form is essential.

"What you're aiming for is the rapid contraction and expansion of muscle fibers, which is a key benefit of jumping," McCall explains. "But you can achieve nearly the same effect by staying grounded and performing as many squats as possible within 20 seconds."

Another way to boost exercise intensity is by incorporating resistance bands or weights. For example, try throwing a medicine ball, suggests Tylicki, or use resistance bands to create added tension. One method: Tie a band to a closed door handle, then pull or row it with as much speed as possible.

Tylicki recommends the classic shoulder press as an excellent exercise to boost workout intensity. He advises clients to either use heavier weights than usual or opt for lighter weights while increasing their speed.

"I love demonstrating how the shoulder press elevates heart rate," Tylicki shared. "It always catches clients off guard."

Rowing machines are another fantastic option for a high-intensity, low-impact workout, according to McCall. "You engage a lot of muscle groups at once, which leads to greater muscle activation," he explained. "Plus, there's no impact from the ground. With arthritis in my right knee, the rowing machine is my go-to. It’s one of the best-kept secrets."

But also consider incorporating some lighter jumping exercises.

If you're free from any limiting injuries or conditions, both trainers interviewed by Dinogo recommend adding some jumping exercises to your routine, at least occasionally.

"Including impact in your training has its advantages," Tylicki explained. "It's one of the best methods to enhance bone mineral density, which is especially important for women at risk of osteoporosis or osteopenia."

The key is to ease into it. Start with less impactful movements like jumping jacks or jump rope before progressing to higher-impact exercises like box jumps. If you decide to try box jumps, begin with a low box and step down instead of jumping back down, McCall advised.

"Jumping is fine, but the landing is crucial," McCall warned. "When jumping on and off a box, you risk injury when coming down. I love jumping, but I avoid repeated jumps in place."

Whether you incorporate occasional jumps into your HIIT workout or prefer to avoid them altogether, it's crucial to limit HIIT sessions to two or three times a week, with at least one rest day in between, due to their high intensity. Keep in mind, the older you get, the longer your body will need to recover.

Don't let recovery time stop you from making HIIT a regular part of your routine — especially since it offers numerous benefits, particularly for older adults.

"HIIT workouts are excellent for reducing the risk of diabetes as you age and help prevent cognitive decline," McCall explained. "The most significant benefit we’re seeing now is their impact on the brain."

Melanie Radzicki McManus is a freelance writer with a focus on hiking, travel, and fitness.