At this point, you’ve probably heard of high-intensity interval training, but in case you need a reminder: HIIT is a style of workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. It’s one of the most effective and efficient ways to improve aerobic capacity and burn calories, but just because it’s high intensity doesn’t mean it has to be high impact.
If you’re nursing an injury — or want to prevent injury — you can still reap the numerous benefits of the training style by tackling this low-impact HIIT workout. This sweat sesh was designed to help push you to your max without pounding your joints, and you don’t need a single piece of equipment or a lot of space. Translation: You won’t bother your neighbors with loud, thumping jumps during this low-impact HIIT workout, and it’s perfect for a hotel room or small apartment.
Equipment-Free, Low-Impact HIIT Workout
How it works: Three days per week, do 1 set of each exercise in the low-impact HIIT workout circuit. Perform each move at maximum intensity for 45 seconds, followed by 15 seconds of active recovery (step side to side or walk around the room to catch your breath). Complete 2 to 4 rounds total, depending on how much time and energy you have.
You'll need: no equipment
Stationary Skater
A. Stand with feet wider than hip-width apart. Bend right knee into a side lunge, extending left leg and pointing left foot and simultaneously driving left arm forward and right arm back with elbows bent.
B. Staying low in squat position, quickly shift weight to left leg, lowering into a left side lunge, bending left knee and pointing right foot. Swing right arm forward and left arm back.
Repeat for 45 seconds, alternating sides.
Jump-Free Burpee
A. Stand tall with feet hip-width apart, arms extended overhead.
B. Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position. Immediately lower into a push-up.
C. Press up, walk feet back into squat, and return to standing, reaching arms overhead to return to the starting position.
Repeat for 45 seconds.
Seated Tuck Jump
A. Sit on the edge of a sturdy chair or box, leaning back slightly. Pull abs in tight and bend knees about 90-degrees. Place pointed toes lightly on the floor, bend elbows, and position hands in front of shoulders.
B. Quickly lift knees up and lightly tap thighs with hands, sitting upright while drawing legs in. Immediately return to the starting position.
Repeat for 45 seconds.
(Tip: Think 'up' during this low-impact HIIT workout exercise. Try to accent the lift, rather than the lowering, of the legs to target your core more and help keep your heart rate high.)
Kickin' Plank
A. Start in a table-top position with hands stacked directly under shoulders and knees bent and stacked directly under hips. Step one leg back at a time to come into a high plank position on palms, feet hip-width apart.
B. Quickly kick right leg to the left, as left hand reaches toward right foot and torso rotates to the right, pivoting on left foot. Return to the starting position (rotate back to full plank).
Repeat for 45 seconds, alternating sides.
Butterfly Squat
A. Stand with feet slightly wider than hip-width apart, arms extended in front of chest with left palm on top of right, and lower into a squat position.
B. Lower arms down to hips in preparation to quickly stand up, reaching arms overhead and lifting heels off the floor. Immediately return to the starting position.
Repeat for 45 seconds.
(Tip: This low-impact HIIT workout move should feel like a squat jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up, just lift your heels off the floor.)
Rising Lunge
A. Stand with feet together and arms bent by sides, hands in fists. With core engaged, take a large step forward with the left foot, lowering into a lunge until both knees form 90-degree angles.
B. Quickly extend legs and rise up onto balls of feet while arms extend overhead, fingertips reaching to the ceiling. Immediately return to the starting position.
Repeat for 45 seconds. Switch sides; repeat.
(Tip: This low-impact HIIT workout move should feel like a lunge jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up, just lift your heels off the floor.)
