the blog

welcome to 


July 7, 2021

Is HILIT (high intensity low impact training) a Thing?

HILIT high intensity low impact training with annie Miller

First thought – what even are you doing?

One of my clients sent me a post the other day that listed a workout as HILIT. And my client was like, “is this a thing? Which is a fair question.

I voice messaged her back after reviewing the post. What the influencer posted was definitely not HILIT. But, high intensity low impact training DOES exist. Gasp. I know, go ahead and wipe your face because I know you just spit out your beverage. Stick with me.

My answer may surprise you, but not for long. First we need to understand what high intensity and low impact are defined as (swipe). If the two can coexist, then put simply, high intensity low impact training can indeed be a thing.

I want you to think about exercises like:

  • slow sled pulls or prowler pushes
  • a slow paced five minute walking lunch with a Weight vest on.
  • the versa climber. Ever used one of those? They are low impact but also, DEATH.

In fact much HICT (high intensity continuous training) could be considered HILIT – 20 minute stair climb with a weight vest, high resistance cycling. These are the exact methods that I used in college for what could be considered high intensity, low impact training. My heart rate was well into the 180s, I was winded, and there was low impact on my joints (one foot on the ground at all times).

Think of someone with pelvic floor weakness or disfunction. How might we get their heart rate and respiration in the red zone 85-100% without high impact on their joints (sprinting, jumping)? It’s a reasonable question, and essentially asking – how can we elicit a high intensity cardiorespiratory response while keeping low impact on the skeletal system? OH SHIT! I know, I KNOW. It exists.

Now – HEAR ME. LISTEN TO ME. Most of what you see on Instagram or Pinterest as HILIT, is not legitimately HILIT. Much like most of what you see on Instagram listed as HIIT, is not HIIT. My hope is that these examples and explanation give you the skills to differentiate what is and what isn’t considered HILIT. Good talk? Good talk.

Now, if you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)