15th February 2022

Low Impact HIIT, Using Chair Based Exercises

Physical activity in later life, including low impact HIIT (High Intensity Interval Training) reduces the risk of disease, helps to manage existing conditions and develops and maintains physical and mental function. Inactive adults over the age of 50 are at a higher risk of developing type 2 diabetes. 

As we age, we are more prone to health complications that can impact our ability to complete a workout; however, this doesn’t need to be the case! Chair based exercise is a fantastic way to complete both HIIT and resistance workouts. In fact, a 2021 meta analysis found that chair-based exercises can have a major impact in boosting the health of older adults, which is why our exercise team has just released a 12 week Low Impact course as part of our Online Programme. 

“Balance, gait speed, grip strength and several other physical measurements were often documented as improved in individuals who engaged in chair-based exercise.” 

Low impact HIIT and resistance workouts, using chair-based exercises, can be simple and easy to incorporate into your daily routine with great benefits for those that are currently inactive

We now have a brand new, 12 week course of low impact workouts, suitable for all levels. The new course sits before our Beginner course and is great for people that have not exercised before or have injuries that limit their ability.

“I am so pleased with the launch of the low impact exercise plan as I have hip problems and can’t manage high impact exercise anymore! Many, many thanks for the development of this exercise plan.”


Benefits of low-impact exercise

  • Increased flexibility and strength
  • Increased coordination
  • Increased circulation
  • Improved posture and balance

Examples of low impact HIIT exercises to try at home:

  • Sit to stands
  • Alternating knee extensions
  • Chair assisted calf raises
  • Seated bicep curl to shoulder press
  • Chair assisted mountain climbers and plank
  • Seated front to lateral raise

Low-impact exercise can be every bit as beneficial as high-impact exercise. Regular, moderate intensity exercise can help you reach important health goals such as maintaining a healthy weight and reducing the risk of heart disease, type 2 diabetes, as well as strengthening bones and muscles. 

Low-impact exercise is a great option for virtually everyone. Some people physically can’t do a high-impact workout that involves a lot of running or jumping, for example. And that’s OK. Moderate intensity exercise is especially beneficial for those who need to be gentler on their bodies, such as seniors.

Try this free 15 minute chair based workout with one of our fantastic instructors, Chrissy. If you’re looking for more, sign up to the Online Programme today and begin moving more to work towards achieving good health!


Klempel N, Blackburn NE, McMullan IL, et al. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021;18(4):1902. Published 2021 Feb 16. doi:10.3390/ijerph18041902 https://pubmed.ncbi.nlm.nih.gov/33669357/

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