You’ve probably heard of HIIT—high-intensity interval training. You may even make a habit of doing the workouts yourself. And there are a lot of seriously impressive advantages of turning up the dial on your fitness routine through these high-energy exercises that focus on maximum effort with very little rest—including that they boost cardiovascular health, maximize your calorie- and fat-burn, and even lower cholesterol.

But there’s a newer acronym in town: HILIT, or high-intensity, low-impact training. And if you’ve ever dealt with knee pain, an ankle sprain or, frankly, just wanted a good sweat without all the jumping and rebounding that tends to come with high-intensity interval training workouts, HILIT can come in handy.

Here’s more about what makes it so great—and how you can get started. 

Let’s start with a quick kinesiology lesson: As you run, every foot striketriggers ground reaction forces that surge back up through your body. These forces can equal nearly three times your bodyweight, research suggests, with most of that stress going into your lower leg. “It makes sense, because the foot hits the ground, and then the shin is right there,” physical therapist Ryan Chow, P.T., D.P.T., founder of Reload Physical Therapy and Fitness in New York City, tells Runner’s World.

Lots of runners experience shin pain. Here’s why and what you can do about it.

There are certain sounds you expect to hear during a workout: heavy breathing, weights clinking on the rack, and the catchy melodies of a pump-up playlist. One that may very understandably catch you off guard? The cracking or popping in your knees as you lower down or stand up from a squat.

Here’s more about what it is and what you can do about it.

At this point, you likely know just how important mobility training is to how well you move—even if you don’t reach for the foam roller as often as you should. Mobility, or your ability to move your joints through their full range of motion, involves more than just flexibility of soft tissue. It also includes your muscles and connective tissue and your nervous system’s ability to move the joints, and all of that affects longevity.

Newton was on to something (beyond just sheer physics) with the whole “a body in motion stays in motion” thing. Longevity experts are clear: If you hope to limit aches and pains as you age, remaining active now is key.

But that doesn’t necessarily mean putting your body through grueling workout after grueling workout—in fact, it’s much simpler and less brutal than that.

Devon Lévesque is training to bear-crawl a marathon or 26.2 miles. To put that into context, get down on all fours. Now move forward. Keep going. It quickly gets grizzly.

Most people don’t bear-crawl more than 10m or a minute or so at a time. Bears don’t bear-crawl 42,195m or the 21 hours or so that Lévesque (pronounced “Lev-ache”), a New York-based personal trainer and fitness influencer, estimates it’ll take him.

See how Dr. Ryan Chow and Reload helped him prepare for this feat.