No-jump HIIT workouts are an excellent choice for many people

High-intensity interval training (HIIT) has consistently ranked among the top 10 fitness trends for the past decade, according to the American College of Sports Medicine.

A typical HIIT workout involves alternating short bursts of intense activity — typically ranging from 15 seconds to four minutes — with brief recovery periods. These cycles are repeated throughout the workout.

HIIT workouts are popular due to their numerous benefits. They allow you to burn a significant number of calories in a short time, making them ideal for people with busy schedules. In addition to building muscle mass, HIIT workouts are more effective than moderate-intensity exercise at boosting sports performance and are often more enjoyable, according to research.

HIIT workouts also enhance cognitive function, as highlighted by a July 2021 review of 24 studies in the International Journal of Environmental Research and Public Health. The positive impact on cognition has been observed even in young adults, a February 2020 study found, suggesting that HIIT could be an efficient method to counter cognitive decline with age.

Although HIIT is highly beneficial and widely popular, some people hesitate to try these workouts due to the jumping movements involved. Common HIIT exercises include jumping jacks, box jumps, burpees, tucks, and mountain climbers.

If you have knee issues, poor balance, or are recovering from an injury, it's understandable to avoid jumping. However, the good news is you can still enjoy a range of HIIT workouts that don’t involve jumping but will still get your heart pumping.

How to boost the intensity without jumping

“High-impact exercises like jumping are often mistaken for high-intensity workouts,” explained Jonathan Tylicki, a certified personal trainer from Irvine, California. “But high-intensity workouts can be low-impact and still deliver the same benefits as their high-impact counterparts.”

High-intensity workouts engage multiple muscle groups simultaneously and elevate your heart rate to over 70% of its maximum. To calculate your maximum heart rate, subtract your age from 220, then multiply the result by 0.70 to determine your target heart rate during exercise.

For instance, a 45-year-old’s maximum heart rate is calculated as 220 minus 45, which equals 175 beats per minute. Seventy percent of 175 is 122.5, so during the high-intensity intervals of your HIIT workout, your heart rate should exceed 122.5 beats per minute. More simply, during these intense bursts, you should be so out of breath that you can only speak a few words at a time.

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

“If you’re doing squats, perform them as quickly as you can,” advised Pete McCall, a certified personal trainer from Encinitas, California, and host of the “All About Fitness” podcast. “There’s no need to jump at the top of the movement.” Of course, maintaining proper form is key.

“What you’re aiming for is the rapid contraction and extension of your muscles, which is one of the benefits of jumping,” McCall explained. “However, you can achieve nearly the same effect by performing squats as fast as possible for 20 seconds without leaving the ground.”

Another way to intensify an exercise is by adding resistance, such as using resistance bands or weights. For instance, Tylicki suggests tossing a medicine ball or using resistance bands to create additional tension on your muscles. One option is to anchor a band to a closed door and pull or row it as quickly as you can.

One of Tylicki’s go-to exercises for boosting workout intensity is the classic shoulder press. He recommends either using heavier weights than usual or opting for lighter weights with faster movements to amp up the challenge.

“I enjoy showing clients how much their heart rate spikes during shoulder presses,” Tylicki said. “They’re always surprised by it.”

Rowing machines offer a fantastic high-intensity, low-impact workout, according to McCall. “Since so much of your body is in motion, you engage more muscle mass,” he said. “And because there’s no impact from the ground, it’s easy on your joints. With my arthritis, the rowing machine is my go-to — it’s one of the best-kept secrets.”

Consider incorporating some gentler forms of jumping into your routine as well.

If you don’t have any injuries or physical limitations, both trainers suggested to Dinogo that adding some jumping to your workouts, even occasionally, can be beneficial.

“Including impact exercises can provide significant benefits,” Tylicki explained. “For instance, they’re excellent for improving bone mineral density, which is especially important for women at risk of osteoporosis or osteopenia.”

The key is to ease into it. Begin with lower-impact exercises like jumping jacks or jumping rope, which are gentler than box jumps. If you’d like to try box jumps, start with a shorter box, jump up, then step down, McCall recommended.

“Anyone can jump, but the challenge lies in landing properly,” McCall said. “Jumping off a box can increase your risk of falling when coming back down. I support jumping, but not repetitive jumps in place.”

Whether you occasionally include jumps in your HIIT routine or prefer to keep it jump-free, it's important to limit HIIT sessions to two or three times a week with at least one rest day in between, as these workouts are quite intense. Additionally, the older you get, the longer it takes for your body to recover.

However, don’t let that discourage you from adding HIIT workouts to your weekly routine. They provide a wealth of benefits, particularly for older adults.

“HIIT workouts are great for lowering the risk of diabetes as you age and helping to prevent cognitive decline,” McCall said. “The most remarkable benefit we’re witnessing now is the positive impact on the brain.”

Melanie Radzicki McManus is a freelance writer with expertise in hiking, travel, and fitness.