If you have inflammatory arthritis such as rheumatoid arthritis, psoriatic arthritis, or ankylosing spondylitis, you’ve likely heard that exercise is good for your health. But does that include high-intensity interval training (HIIT)? A recent 2025 BMC Rheumatology meta-analysis pulled together the best studies to answer this question.
What is HIIT?
High-intensity interval training alternates short bursts of vigorous activity with periods of rest or lighter movement. For example, cycling fast for 30 seconds, followed by one minute of slower cycling, repeated for 15–20 minutes. It can be done with biking, running, rowing, or swimming.
HIIT has been shown in the general population to boost cardiovascular health, build endurance, and improve metabolism in less time compared to traditional steady-paced workouts. But for people with inflammatory arthritis, safety has always been a concern.
Why a Meta-Analysis Matters
A meta-analysis is a study that combines data from multiple high-quality clinical trials. This offers stronger evidence than a single study by capturing bigger trends and increasing statistical power.
The 2025 review looked specifically at randomized controlled trials of HIIT in adults with inflammatory arthritis. Participants were typically ages 30–65, with stable disease managed on medication.
Key Findings
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Aerobic fitness: Significant improvements compared to usual care, sometimes greater than moderate exercise.
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Pain: No worsening in most patients; modest improvement in some.
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Function: Better walking tests, strength, and activity levels.
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Disease activity: No increase in average disease activity or inflammatory markers.
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Safety: Only mild, temporary muscle soreness reported. No major adverse effects.
The programs studied lasted 8–16 weeks, with 2–3 sessions per week, usually on treadmills or stationary bikes to reduce joint stress.
When to Avoid HIIT
HIIT is not for everyone at all times. You should avoid it if you have:
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Active joint swelling or a flare-up
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Recent injury or surgery
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Unstable joints from advanced disease
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Unassessed heart risks
How to Start Safely
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Get medical clearance from your rheumatologist or primary care doctor.
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Choose joint-friendly options such as biking, swimming, or rowing.
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Start low and slow, with short intervals and longer rest periods.
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Monitor your body’s response. Mild soreness is normal, but new joint pain is not.
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Support recovery with stretching, rest, and an anti-inflammatory diet.
Real-Life Example
One patient with psoriatic arthritis began with two supervised 10-minute cycling HIIT sessions weekly. Over six weeks, she gradually built up to 30 minutes, three times per week. She reported better aerobic capacity, less morning stiffness, and even improved inflammatory markers.
Takeaway
HIIT can be safe and beneficial for many people with well-controlled inflammatory arthritis. It improves fitness, supports heart health, and strengthens muscles without worsening disease activity. The key is to start gradually, use joint-friendly methods, and work with your healthcare provider.
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