Five easy exercises that you could do with your mother-in-law

High-intensity training is great for overall health – but hard on the joints. Introducing HILIT (high-intensity low-impact training)

It’s the fast, efficient workout that’s a brilliant way to get fit if time is tight. Lots of people will have tried high-intensity interval training (HIIT) – a workout made up of short, intense bursts of movement like sprints, burpees and ski jumps, followed by a rest.
HIIT workouts have many benefits. They burn calories fast, are great for cardiovascular health and offer up a bit of metabolic magic in midlife, as they help lower blood sugar levels. 
But as we age, we can be left with joint aches and pains that are exacerbated by the high-impact exercises that make up a HIIT workout. That’s why I’ve been practising a slightly tweaked version, high-intensity low-impact training (HILIT) for years and do free weekly sessions with my mother-in-law, Nisha Mehta, age 76. 
HILIT is accessible to everyone and can be tailored to you. If you’re fit and strong, do them faster and add in weights. If you’re less confident, go slower. Neither will pound your joints.
Also, it’s fast. I recommend sprinkling 60-second HILIT exercises throughout your day, such as before each meal, between meetings, while waiting for your dinner to cook or even during a walk. 
Aim to do each exercise for a minute, but take a break if you need to, then restart once you’ve got your breath back.
I love combining boxing with marching on the spot – it’s a full-body move that really raises your heart rate. For the most low-impact variation, you can do it seated and at a slower speed. To raise the intensity, you can stand, increase the tempo of the moves and hold cans, or 1kg dumbbells.
High knees, coupled with pulling your arms down, as if climbing a rope, is a controlled and simple movement that’s easy on the joints and engages the core. Focus on bringing your belly button towards your spine and keeping your back straight to contract the abdominal muscles. It’s a great option for exercise beginners, the elderly and anyone with mobility difficulties. Additionally, coordinating your arms and legs engages the brain.
Most people hate burpees but my low-impact version can hopefully win you over. There’s no jumping involved and it still engages every muscle in the body. Depending on the pace you’re comfortable with, you can still raise your heart rate to a high intensity, while not putting pressure on your joints.
Star jumps are a great uplifting calorie burner. But they also pound your joints. Rather than jumping, simply step into a star jump shape. You’ll still get out of breath boosts and get a nice little endorphin rush.  This exercise uses the full range of movement of the upper body, which can help alleviate pains in your shoulders and back.
Mountain climbers work the full body but especially engage the core. The slower you go, the more your muscles will have to work and your form will be better – really focus on contracting those abdominals.
Lavina Mehta MBE offers free HILIT workouts on YouTube every Friday (@feelgoodwithlavina). Her book, The Feel Good Fix, is out now.
As told to Emily Craig
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