High-Intensity Interval Training (HIIT) has exploded in popularity in recent years, becoming a go-to workout for those looking to maximise results in a short amount of time and is widely seen as one of the best cardio exercises for fat loss as well as core strength and conditioning exercises.
HIIT is primarily a body weight training exercise and involves short bursts of intense exercise followed by brief recovery periods, making it an efficient and effective full body strength and conditioning workout for fat loss and cardiovascular fitness. But what about if you’re over 50? Is HIIT beneficial for those in this age group, or are there risks involved that make it better suited to younger people?
In this article, we’ll break down whether HIIT workouts are a good choice for people over 50, the potential benefits, how to do them safely, and what modifications might make them more appropriate for older adults.
The Benefits of HIIT for People Over 50
1. It's time efficient
One of the biggest advantages of HIIT is its time efficiency. As we age, life and it's demands can mean that we're busier, and it can be challenging to find time for long workouts. Alternatively, HIIT workouts typically range from 15 to 30 minutes, making them a great option for those with busy schedules who still want a full-body workout that delivers results. Done right and you can't do any longer than 50 minutes!
It's a great booster for your cardiovascular health
Generally, our cardiovascular health tends to decline with age, increasing the risk of heart disease. HIIT is an excellent way to boost heart health as it improves circulation, increases endurance, and lowers blood pressure. Research has shown that short bursts of high-intensity activity followed by periods of rest can be more effective at improving heart function than longer, moderate-intensity workouts. So, provided you last the course, it's good for you in the longer run.
It improves muscle tone and mass
After the age of 30, we start to lose muscle mass—a process known as sarcopenia—and this accelerates after 50; marvellous, eh? HIIT, especially when incorporating bodyweight or resistance exercises, can help counteract this muscle loss - one of the reason workouts such as CrossFit are so popular. The combination of strength-based and cardio intervals builds and maintains lean muscle, which is essential for staying strong, active, and independent.
It boosts your metabolism and helps support fat loss
Without doubt, one of the standout benefits of HIIT is its ability to raise your metabolism long after your workout is done. This is known as the “afterburn effect” (what a cool term) or excess post-exercise oxygen consumption - EPOC - less cool. This means that your body continues to burn calories at a higher rate for hours after a HIIT session, and this can be particularly beneficial for those over 50, as metabolism naturally slows with age, often making it harder to maintain a healthy weight.
It improves your functional fitness and mobility
As we get older, maintaining functional fitness—the ability to perform everyday tasks easily—becomes even more important. HIIT workouts often incorporate movements that improve agility, coordination, and balance. And, by challenging your body with varied exercises, HIIT can help to keep you agile and mobile, reducing the risk of those troublesome falls and injuries.
Things to consider before starting HIIT when you're over 50
This all sounds good and, whilst HIIT can provide numerous benefits, there are a few things to keep in mind to ensure it’s a safe and sustainable workout as you age:
Risks to your joint health
HIIT often includes high-impact exercises like jumping, sprinting, and quick directional changes, which can be tough on aging joints, particularly for individuals with arthritis or other joint issues. These high-impact movements can exacerbate knee, hip, or back problems if not done correctly, without modification or supports.
Recovery time - it's essential!
When you're older, you're not as elastic as you were when you were younger, so as we age, our bodies take longer to recover. While younger athletes can bounce back from intense workouts quickly, those over 50 may need longer rest periods between sessions. Overdoing HIIT without proper recovery can lead to injury, burnout, and reduced results over time.
There's a much higher risk of injury if you don't employ the correct form
Performing exercises at high intensity requires good form to prevent injury, especially as flexibility and balance may decline with age. It’s important to ensure that movements are performed with proper alignment and technique, as poor form can put undue stress on joints and muscles.
How to incorporate HIIT into your routine when you're over 50
HIIT can absolutely be beneficial for those over 50, but it’s important to adapt the workout to your fitness level and physical condition and not just dive in at the deep end. Here’s how to do HIIT safely and effectively:
1. start slow and build up
If you’re new to HIIT or haven’t been exercising regularly, it’s important to ease into it. Start with lower-intensity intervals, shorter workout sessions, and build up from there. You can gradually increase the intensity and duration as your fitness improves.
2. look to incorporate low-impact movements
To protect your joints, swap out high-impact exercises like jumping jacks or sprints for lower-impact alternatives like brisk walking, cycling, swimming, or bodyweight squats. This will still get your heart rate up without stressing your knees, hips, or ankles.
3. use bodyweight or resistance bands for strength
Incorporating resistance training into your HIIT routine is an excellent way to maintain muscle mass. But, instead of lifting heavy weights off the bat, use bodyweight exercises or resistance bands for movements like push-ups, squats, lunges, and planks. These will challenge your muscles while reducing the risk of injury from improper form or too much weight.
4. form first, speed second
High-intensity doesn’t have to mean “as fast as possible.” Focus on maintaining proper form before increasing the speed or intensity of an exercise. This is particularly important for exercises that involve compound movements, like squats or lunges, where poor form could lead to strain on the knees or back.
5. Make sure you take rest seriously
Recovery is crucial for preventing injury and making progress. Make sure to take your rest periods seriously during the workout, and allow for full recovery between sessions. This could mean doing HIIT just 2–3 times a week, with lighter exercise like walking, yoga, or swimming on off days to help with active recovery.
6. Make sure you consult a doctor or trainer before diving in
If you have any pre-existing health conditions or haven’t been active for a while, it’s always a good idea to consult with a doctor before starting a HIIT program. A personal trainer with experience working with older adults can also design a program that meets your specific needs and goals, ensuring it’s both safe and effective.
Modified HIIT for over 50s: an example routine
To give you an idea of what a modified HIIT workout might look like for someone over 50, here’s a sample routine that balances intensity with joint protection:
- Warm-Up: 5 minutes of light cardio (brisk walking, cycling, or marching in place)
- Interval 1: 30 seconds of bodyweight squats, followed by 30 seconds of rest
- Interval 2: 30 seconds of modified push-ups (from knees or against a wall), followed by 30 seconds of rest
- Interval 3: 30 seconds of alternating reverse lunges, followed by 30 seconds of rest
- Interval 4: 30 seconds of seated or standing resistance band rows, followed by 30 seconds of rest
- Interval 5: 30 seconds of brisk walking in place or low-impact step-ups, followed by 30 seconds of rest
Repeat this circuit 3-4 times, followed by a 5-minute cool-down and stretching.
And finally: HIIT can be great - if you have the right approach
HIIT workouts can offer incredible benefits for people over 50, including improved cardiovascular health, increased muscle tone, enhanced metabolism, and better functional fitness. However, it’s important to approach HIIT thoughtfully, with modifications that suit your fitness level and protect your joints.
When done correctly and safely, HIIT can be a fantastic way to stay fit, boost energy levels, and promote longevity as you age. Always listen to your body, prioritise proper recovery, and don’t hesitate to consult a trainer or medical professional to make sure your workout plan is right for you. With the right approach, HIIT can help you maintain an active, vibrant lifestyle well into your later years.
If you're interested in trying some good HIIT and circuit workouts, then take a look at our 20 for 20: twenty workouts you can do in twenty minutes:
