Hello stranger! If you’re here, I’ll take the liberty to assume that either you love to work out but don’t have enough time or reason to go to the gym, or you don’t like to exercise but have to lose weight. 

In both cases, low-impact HIIT is good news for you.

Studies have confirmed that 20 minutes of low-impact, high-intensity interval training can reap just as many benefits as your traditionally recommended 30-minute workout.

Along with weight loss, six-packs and strong quads, perks of low-impact HIIT include a decrease in blood sugar levels and improved heart function.

So, let’s get to it then!

The Best Low Volume HIIT WorkoutsWorkout 1 — Do It In The Nearest Park

Running or cycling - 10 x 60 seconds at 80-90% of maximum effort

Rest: 60 seconds of active recovery (i.e. walking)

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Workout 2 — Basic Session

Do each exercise as quickly as possible for 30 seconds. 1 circuit will take 4 minutes. 

Set aside 20 minutes for the workout. Decide the number of circuits based on your capacity. Increase the number with time.

• Side Lunges

• Push-Up

• Superman

• Inchworm

• Reverse Lunges

Rest: 15 seconds between each exercise

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Workout 3 — For A Longer Session

Working: 3 minutes

Rest: 30 seconds between circuits

Circuit 1

• Alternating Toe Taps - 60 seconds

• Squat to Overhead Reach - 60 seconds

• Alternating Reverse Lunge - 60 seconds

Repeat once more.

Circuit 2

• Superman - 60 seconds

• Mountain Climber - 60 seconds

• Plank Shoulder Tap - 60 seconds

Repeat once more. 

Circuit 3

• Alternating Lateral Lunge - 60 seconds

• Sumo Squat - 60 seconds

• Alternating Single-Leg Squat - 60 seconds

Repeat once more.

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Workout 4 — Do It At Home

• Walking - Aim for at least10,000 steps per day.

• Climbing stairs X 5 reps

Rest: 60 seconds of active recovery (i.e. walking)

Repeat 4 more times.

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Workout 5 — With Variations, No Jumping

Working: 45 seconds

Rest: 15 seconds between each exercise

• Reverse Lunge with Press

• Handswitch Dumbbell Swing

• Push-Up with Wide Climber

• Uneven Front Squat with Rotational Press

• Launcher Plank and Row

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The Bottomline

Need more reasons to try low-impact HIIT? What if we say it is a joint-friendly workout. It does no harm to your knees, neck or back. 

Low-impact HIIT is also perfect for people who find it difficult to jump during a workout session. Try it!

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