Personal Wellness

How Is HILIT Different From A HIIT Workout?

Feb 24, 2020
Last Updated Jun 1, 2023

You’ve probably hit up a few HIIT classes, but have you tried a HILIT class? HILIT is a different approach to HIIT that’s all about low-impact exercises. 

Here’s what you should know:

What is HILIT?

HILIT stands for high-intensity, low-impact training. In other words, it’s a great option for fitness fanatics who love high-intensity intervals, but also want to go easy on their joints.

New York studio Rowgattaoffers HILIT bootcamp classes that feature rowing and resistance training intervals. Their mission is to deliver a tough, full-body workout that’s safe and beneficial to people of all ages and fitness levels.

“It delivers all those benefits of HIIT, but in a way that also promotes longevity,” Rowgatta co-founder and coach Nadav Ben-Chanoch told Wellhub.

Is HILIT as effective as HIIT?

HILIT maintains that high-intensity component of HIIT so you’re definitelygoing to still feel the burn. Rowing, in particular, is a strenuous full-body workout when done correctly, and at Rowgatta, the coaches are all about encouraging trainees to drive harder on the rower rather than go faster.

“If you do the workout as we prescribe it, you’re going to have to really dig deep and create that power on the machine,” Ben-Chanoch said.

New York studio Rowgatta offers HILIT bootcamp classes with rowing and resistance training intervals. (Credit: @MatteoPhotographs)

If you’re thinking the intensity of a HILIT workout is too much for you, you can still apply modifications, just like a HIIT class. At Rowgatta, everyone has their own base pace to start from when they really want to push themselves.

“Your base pace and somebody else’s base pace could be totally different,” Ben-Chanoch said.

Why is HILIT becoming so popular?

HIIT workouts have been trendy for a while, but HILIT is quickly becoming a popular fitness option. Ben-Chanoch suggested we’re seeing a rise in HILIT workouts because people are focused on recoveryand longevity now more than ever, whether through stretching studiosor cryotherapy chambers.

“People are learning that if you’re going to go really hard, you better figure out a way to recover,” Ben-Chanoch said.

Whether you love HIIT, HILIT, or both, Wellhub has thousands of gyms and studios to try. If your company offers Wellhub, start your 7-day free trialto browse gyms and studios near you.

Feature image by Pressmaster/



Wellhub Editorial Team

The Wellhub Editorial Team empowers HR leaders to support worker wellbeing. Our original research, trend analyses, and helpful how-tos provide the tools they need to improve workforce wellness in today's fast-shifting professional landscape.


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