Low Impact HIIT Workouts at a Glance

HIIT is a type of workout that alternates between intense bursts of activity less intense activity or complete rest. It’s a great way to boost aerobic activity while burning calories and fat.

While it’s commonly associated with activities like cycling, running, moves like burpees and jump squats, HIIT workouts don’t always have to involve high-impact movements.

You can still reap the fat-burning and metabolism-boosting benefits of a HIIT workout using low-impact moves. This is an excellent option for people who may be injured, pregnant women, or if you’re still sore from a previous workout.

Low impact HIIT exercises are just as efficient and time-saving as their high-impact counterparts. They are also gentler on the joints and muscles so you’re less likely to get injured and experience DOS the next day.

16-Minute No-Jumping HIIT

This low impact HIIT requires no jumping and can be finished in just 16 minutes. It’s designed to push yourself to the max without hurting your joints. You also don’t need any piece of equipment so it’s great if you have a small space for working out.

Perform each of these moves for 45 seconds followed by 15 seconds of rest. Complete 2 to 4 rounds. You can do this workout three days per week.

Squat to Tiptoes

Lift your heels and push onto your tiptoes as you come out of the low squat position. This adds a lot of power to the move without any loud impact.

Forward to Reverse Lunge

Stand with the feet together. Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground. Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.

Alternate with your left foot.

Inchworms

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists Walk your hands back toward feet and stand up.

Plank and Knee Taps

Start with a high plank position. Keeping your abs engaged, bend your knees to hover an inch or so off the mat, then straighten them up again. Make sure you squeeze your glutes with each extension of your knees back into your plank position. Repeat.