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10-Minute Low Impact HIIT Workout for Beginners (No Jumping)

By: Lindsey Bomgren, CPT | May 28, 2024

Challenge your strength and endurance while protecting your joints with this low impact HIIT workout at home. Today’s full body workout is performed entirely from a standing position and requires no equipment, no jumping and no repeats – keeping you motivated and engaged throughout the entire session. Naturally boost your energy levels, burn calories and get fit at home with this beginner HIIT workout.

Jump To Workout

Break a sweat, increase your heart rate and get your daily steps in with this quick beginner HIIT workout.

High intensity interval training (HIIT) is known for being one of the most effective ways to workout when you have limited time. Short bursts of maximum-effort intensity are combined with brief rest periods to keep your heart rate elevated for the entire workout.

When you think of HIIT, you might think of exercises such as squat jumps, sprints or burpees. However, high-intensity doesn’t have to mean high impact or pounding on your joints.

I’ve programmed together ten of my favorite low impact exercises in this quick cardio session – perfect for days I’m feeling sluggish or unmotivated.

I also love this workout as a fun way to get your daily steps in without leaving your home. I personally got over one-thousand steps during this quick cardio workout.

two women performing a crossbody jab as part of low impact hiit workout

10-Minute Low Impact HIIT Workout

Build strength and endurance at home with this engaging total body Beginner HIIT Workout.

This all-standing, no-repeats workout is designed to get your heart pumping, burn calories, and help you break a sweat at home.

Add beginner aerobic cardio workouts like this one to your beginner workout plan 1-2 times per week to increase cardiovascular conditioning and endurance.

Workout Instructions:

Follow along with the guided Low Impact HIIT Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 10 Low Impact HIIT Cardio Exercises
  • Timed Intervals (40 seconds of work, followed by 20 seconds of rest. Perform as many reps as possible with good form within the timed interval)
  • No Repeats (perform each exercise x1 set)

Workout Equipment:

No equipment, just your body weight.

two women performing a low squat as part of low impact hiit workout

Prefer to Watch On YouTube?

youtube icon Beginner HIIT

Workout Outline

  1. Wide Step Knee Pull
  2. Standing Hamstring Curl and Back Fly
  3. Crossbody Jab and Standing Crunch (Right)
  4. Front/Back Lunge and Knee Drive (Right)
  5. Crossbody Jab and Standing Crunch (Left)
  6. Front/Back Lunge and Knee Drive (Left)
  7. Lateral Squat Walk and Squat Reach
  8. Cross Behind Jack Taps
  9. Squat Reach and Double Hop
  10. Alternating Side Taps and Front Taps

4 Low Impact HIIT Exercises

Wide Step Knee Pull

Targets: Quads, glutes, hamstrings, core, obliques, back and shoulders.

two women performing wide stance knee pulls as part of low impact hiit workout

How To Do Wide Step Standing Knee Pulls

  1. Start standing tall, feet outside of hips, toes slightly pointing out (wide sumo stance). Keep your core engaged and slight bends in both knees. Reach your arms overhead, palms facing in towards each other.
  2. Transfer your weight to your right foot, while at the same time driving your left knee up towards your chest. As you drive your knee up, pull your elbows down on either side of your knee, crunching through your outer abs (obliques).
  3. Reverse the movement, returning your left foot to the ground and pushing your arms overhead.
  4. Then repeat, this time driving your right knee up towards your chest while pulling your arms down on either side of your right thigh.
  5. Continue this pattern, alternating sides with each wide knee pull.

Standing Hamstring Curl and Back Fly

Targets: Quads, glutes, hamstrings, core, back, chest and shoulders.

two women performing a standing hamstring curl and back fly as part of low impact HIIT workout

How To Do Standing Hamstring Curls and Back Flys

  1. Start standing, feet hip-width apart, core engaged, and a slight bend in both knees. Extend your arms out in front of you at chest level, palms facing in towards each other, elbows straight.
  2. Transfer your weight to your right foot, while at the same time bending your left knee to kick your left heel back towards your glutes. As you transfer your weight, open your arms up wide to perform a bodyweight back fly, squeezing your shoulder blades together to engage your back muscles.
  3. Return your right foot to the ground as you close your arms, returning to the starting position.
  4. Quickly switch to the left leg, stepping out with your left foot while kicking the right heel back towards your glutes. Open up your arms in a wide arc, performing another back fly. Try to make the motion as fluid as possible, smoothly alternating between legs.

Crossbody Jab and Standing Crunch

Targets: Upper abs, lower abs, obliques, transverse abdominis, back, shoulders and hip flexors.

two women performing standing crunches as part of low impact hiit workout

How To Do Crossbody Jabs and Standing Crunches

  1. Start standing, feet wider than hips, core engaged. Place your fingertips behind your head, elbows out wide.
  2. Transfer your weight to your left foot as you drive your right knee up towards your chest, rotating through your torso to bring your left elbow to meet your right knee. Repeat, performing two standing crunches.
  3. Then, return your right foot to the ground and slightly rotate your toes, knees and hips to the right.
  4. As you rotate, perform a crossbody punch with your left arm, punching your left fist across your body. Repeat, performing two crossbody jabs.
  5. Continue this pattern, alternating two punches with two standing crunches.

Cross Behind Jack

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

two women performing cross behind jumping jacks as part of beginner hiit workout

How To Do Cross Behind Jack Taps

  1. Start in an athletic stance with your feet shoulder-width distance apart and a slight bend in your knees. Arms are long and loose at your sides, palms facing away from your body.
  2. With your chest upright and your core engaged, step your right foot behind your left foot (think “right shin to left calf”) while raising your arms overhead.
  3. Reverse the motion, stepping your right foot back to center and lowering your arms, returning to the starting position.
  4. Repeat, this time stepping your left foot behind your right foot while raising your arms overhead.

Low Impact HIIT Workout FAQs

Can A HIIT Workout Be Low Impact?

Yes, a HIIT workout can be either high-impact or low-impact. High-impact HIIT workouts include jumping or explosive movements, such as sprints, squat jumps, and burpees. Whereas low-impact HIIT workouts minimize pressure on the joints, opting for exercises such as squats, lunges, or jack taps.

Do Low Impact Workouts Burn Fat?

Although low-impact workouts might burn slightly fewer total calories than high-intensity workouts in the same amount of time, they are still extremely effective for weight loss. At lower intensities, your muscles burn a higher percentage of fat for fuel compared to carbohydrates. This is because fat provides more energy per gram than carbs.

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woman performing low squat and toe tap

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