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Low Impact HIIT Workout

Writer's picture: Fit FocusFit Focus

Updated: Sep 27, 2024

 

Looking for an effective, heart-pumping workout that won’t stress your joints? Look no further than the Low Impact HIIT Workout. This routine is designed to offer the benefits of high-intensity training without harsh impacts on your body. Whether you're a beginner, recovering from an injury, or simply looking for a low-impact option, this workout will help you burn calories, build strength, and improve endurance—all while being gentle on your joints.



Low Impact HIIT Workout:


Circuit 1: Strength & Stability


  1. Skater – 45 sec

    • Targets: Legs, Glutes, Core

    • How To Do It: Start with feet hip-width apart. Step your right foot behind and to the side, lowering into a curtsy squat. Push off your right leg to jump (or step) to the left, landing on your left foot while your right leg swings behind. Alternate sides.

    • Benefits: This move builds lateral strength and agility while also engaging your core and lower body muscles for balance.

  2. Leg Glute Bridges – 45 sec

    • Targets: Glutes, Hamstrings, Lower Back

    • How To Do It: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Lower your hips back down.

    • Benefits: This exercise isolates the glutes and strengthens the posterior chain, crucial for improving posture and core stability.

  3. Superman – 45 sec

    • Targets: Lower Back, Glutes, Shoulders

    • How To Do It: Lie face down with arms extended overhead and legs straight. Lift both your arms and legs off the ground simultaneously, hold for a moment, and then lower back down.

    • Benefits: Superman strengthens the lower back and glutes while improving core and spinal stability.


Circuit 2: Core & Coordination


  1. Lunges + Kick – 45 sec

    • Targets: Quads, Glutes, Core

    • How To Do It: Step back into a reverse lunge, lowering until your back knee almost touches the ground. As you push back up, kick your front leg forward. Alternate legs for each rep.

    • Benefits: This exercise challenges your balance while strengthening the quads, glutes, and core. The added kick increases intensity without adding impact.

  2. Bird Dog – 45 sec

    • Targets: Core, Lower Back, Glutes

    • How To Do It: Start on all fours in a tabletop position. Extend your right arm forward and left leg back, keeping your back flat. Return to the starting position and switch sides.

    • Benefits: Bird Dog improves core stability, balance, and coordination while strengthening the back and glutes.

  3. Plank Press Up – 45 sec

    • Targets: Core, Shoulders, Triceps

    • How To Do It: Start in a high plank position. Lower one arm to your forearm, followed by the other arm, bringing yourself into a forearm plank. Push back up to the high plank position, one arm at a time.

    • Benefits: This exercise strengthens your core while also targeting your shoulders and triceps, improving upper body endurance.


Circuit 3: Burn & Balance


  1. Sumo Pulse + Jump – 45 sec

    • Targets: Glutes, Quads, Calves

    • How To Do It: Stand with feet wider than shoulder-width apart, toes pointing outwards. Lower into a sumo squat and pulse twice at the bottom. On the third pulse, jump up and land softly back into the squat position.

    • Benefits: This exercise tones the lower body, especially the glutes and inner thighs, while also giving you a low-impact cardio boost.

  2. Star Steps – 45 sec

    • Targets: Shoulders, Core, Cardio

    • How To Do It: Start with your feet together and arms by your side. Step your right foot out to the side while raising your arms overhead, mimicking a star shape. Step back to the center and repeat on the other side.

    • Benefits: Star steps improve coordination and mobility while getting your heart rate up, providing a low-impact cardio workout.

  3. Mountain Climber – 45 sec

    • Targets: Core, Shoulders, Cardio

    • How To Do It: Start in a high plank position. Drive one knee toward your chest, then quickly switch legs as if you’re "running" in place.

    • Benefits: Mountain climbers are a great way to engage your core while boosting your cardiovascular fitness without any impact on your joints.


Customize Your Routine

  • Beginners: Start with 1 round of each circuit and rest for 60-90 seconds between exercises and circuits.

  • Intermediate: Perform 2 rounds of each circuit with 45 seconds of rest in between.

  • Advanced: Push yourself with 3-4 rounds, minimizing rest to 30 seconds between exercises and circuits.

Feel free to adjust the timing (30-45 seconds per exercise) based on your fitness level. Remember to listen to your body and maintain proper form throughout the workout.


Why This Workout Works

The Low Impact HIIT Workout strikes the perfect balance between intensity and joint protection. It combines moderate bursts of activity with movements that engage multiple muscle groups, ensuring you get a full-body workout without stressing your joints. By alternating between strength and cardio exercises, this routine helps improve endurance, burn calories, and build muscle—all while keeping your body safe from high-impact stress.


Final Thoughts

Whether you’re just starting out, recovering from an injury, or looking for a joint-friendly way to boost your fitness, the Low Impact HIIT Workout offers the perfect blend of strength and cardio. With consistent effort, you’ll build endurance, improve coordination, and enhance muscle definition—all without the risk of joint strain. Ready to give it a try? Lace up your sneakers and let’s go!



 

FitFocus

Your Partner in Transformation—Motivating You to Push Harder, Fuel Smarter, and Live Healthier!

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