THE JOINT

Your weekly dose of RA wellness

The Movement Edition

You Don't Have to Burpee

Last Friday, halfway through my usual HIIT class, I caught myself wondering if I should even be there.

I felt fine.

But was I putting unnecessary stress on my joints? Was all that intensity increasing my risk of pain, fatigue, or a flare?

I've done HIIT for years. For me, that usually means jump squats, burpees, lunges, and short bursts of hard cardio.

Then another question hit me.

What even counts as HIIT?

What the Heck Is HIIT?

HIIT stands for high-intensity interval training. It is a style of exercise that alternates repeated periods of hard effort with periods of rest or easier movement.

There isn't one standard HIIT formula. Some intervals last 20 seconds, others several minutes. What makes it HIIT is alternating challenging efforts with recovery.

High intensity is relative to your fitness level. You should feel challenged, but you don't need to sprint all-out or finish completely exhausted.

HIIT describes how you exercise, not which exercise you choose. Cycling, swimming, rowing, and uphill walking can all become HIIT when performed in intervals. Burpees are entirely optional.

HIIT Is Efficient

HIIT improves cardiovascular fitness in less time than many traditional workouts.

Its best-supported benefit is improved cardiorespiratory fitness, often measured by VO₂ max. In practical terms, better VO₂ max means that everyday activities like climbing stairs or walking uphill begin to feel easier.

HIIT has been shown to improve blood pressure, insulin sensitivity, blood sugar regulation, and body composition. Researchers are also studying HIIT's effects on memory, attention, and executive function. Early findings are encouraging, but the evidence isn't strong enough to draw firm conclusions.

What Does HIIT Look Like?

There isn't one "right" HIIT protocol. Adjust the work intervals, recovery periods, and number of rounds to fit your fitness level, schedule, and how you're feeling that day.

During a hard interval, you should be breathing heavily and only able to speak a few words at a time.

A shorter workout isn't always easier. For example, a four-minute Tabata workout with just 10 seconds of recovery can feel harder than a longer session with more rest.

Start with a movement your body already tolerates well. Increase pace, resistance, or incline before adding more complex exercises. If you're new to HIIT, begin with one session and see how you feel the next day before adding another.

A stationary bike can provide high intensity with very little impact, while jump squats combine both.

The best HIIT workout is one you can perform with good form, recover from, and repeat.

Yeah, But I Have RA

This is probably the question you've been waiting for. Can HIIT worsen RA disease activity? For people with well-controlled RA, the research is reassuring.

In a 2024 trial, adults completed 12 weeks of supervised bike-based HIIT and strength training. Their fitness improved without worsening pain or disease activity.

These participants had well-controlled RA, and their workouts were supervised and progressive. The findings may not apply if your RA is active or if you're doing high-impact workouts.

When to Hold Off

Skip HIIT when:

• A joint is hot, swollen, or sharply painful.
• Your RA symptoms are significantly worse than usual.
• Daily activities are already leaving you depleted.
• You are recovering from an injury or surgery.

If you have been inactive or have cardiovascular concerns, check with your clinician before trying HIIT.

Check Again Tomorrow

A workout can feel fine in the moment and catch up with you later. If your joint pain, swelling, or fatigue is noticeably worse the next day, reduce the intensity, add more recovery, or choose gentler movement.

HIIT IT YOUR WAY

Your challenge this week is to complete three interval sessions using the same movement and protocol.

Not sure which timing to use? Scroll back up to the protocol chart and pick whichever fits your week.

Need a lower-impact option? Choose one from the list above.

If your symptoms worsen the next day, shorten the session or add more recovery.

I Want More HIIT

These workouts offer different levels of intensity and impact. Preview each one before you begin so you know what movements and equipment to expect.

New to HIIT

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A joint-conscious cardio routine led by a physical therapist, with movements designed to raise the heart rate without relying on high impact.

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This option combines no-repeat cardio and strength exercises. All you need is a mat, and the movements can be adjusted to your pace.

Intermediate

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This 45-minute arthritis-friendly circuit from Dr. Alyssa Kuhn uses dumbbells and combines cardio with strength exercises. She also offers a playlist of moderate workouts.​

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Thirty minutes of low-impact cardio intervals that you can adjust to match your pace and energy level.

Advanced

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This 20-minute, no-equipment Tabata workout uses short recoveries to keep the pace demanding.

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Compound dumbbell exercises alternate with fast-paced conditioning intervals. You'll need light-to-moderate weights and a mat.

Before You Go

I started this research wondering if I should still be pushing through discomfort during my Friday HIIT class.

I'm still doing HIIT. I just don't think the longest, hardest, or jumpiest version is automatically the best one anymore.

The real question isn't whether you can do HIIT. It's which version fits your body today. Some days that means jump squats and burpees. Other days it means a bike, longer recoveries, or fewer rounds.

Have you tried HIIT since your diagnosis? Did you feel stronger or did it wipe you out? Hit reply and tell me.

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