Go hard while going easy on your joints with this effective low-impact HIIT routine
Words: Lucy Miller | Images: Shutterstock & Eddie Macdonald
You’ve probably heard of high-intensity interval training by now, but in case you need a reminder: HIIT is a style of workout that alternates between intense bursts of activity and fixed periods of lower-intensity activity or rest. It’s one of the most effective and efficient ways to improve your fitness and burn calories. However, just because it’s high intensity, doesn’t mean it has to be high impact.
If you’ve been injured – or want to prevent injury – you can still reap the benefits of this workout style with this low-impact HIIT routine that will push you to your max without pounding your joints. Equipment-free and requiring little space, this workout is a great option for exercising at home or in the gym.
How to do this workout
Perform each exercise at maximum intensity for 45 seconds, followed by a 15-second recovery period.
Stationary skater
Benefits: This exercise will work the glutes while also targeting those hard-to-reach inner thighs | Reps: 45 seconds, alternating sides
- Stand with your feet wider than hip-width apart. Bend your left knee into a side lunge and extend your right leg to the side with the foot pointed, while simultaneously driving your left arm forward, elbow bent, and right arm back (A).
- Staying low in this squat position, quickly shift your weight to your right leg and lower into a side lunge, bending your right knee while extending the left leg to the side with the foot pointed. Swing your right arm forward and left arm back (B).
Jump-free burpee
Benefits: A full-body move that will get the heart rate up, improve flexibility, and work every muscle from head to toe | Reps: 45 seconds
- Stand tall with your feet hip-width apart and your arms extended overhead (A).
- Lower heels and push your hips back, bending the knees to lower into a squat (B).
- Place your hands onto the floor and quickly walk your feet back into a full plank position (C) and immediately lower into a push-up.
- Press up, walk your feet forward into a squat, then stand, reaching your arms overhead to arrive back in the starting position.
Kicking plank
Benefits: A dynamic core exercise that will test your balance and work your upper body and abs | Reps: 45 seconds, alternating sides
- Start in a table-top position with the hands stacked directly under your shoulders and the knees directly under your hips.
- Step one leg back at a time to come into a high plank position with your feet hip-width apart (A).
- Quickly kick your right leg to the left, as your left hand reaches toward right foot and torso rotates to the left, pivoting on the left foot (B). Rotate back to full plank then return to starting position.
Squat to overhead reach
Benefits: Test your balance while opening up your hips, shoulders and chest with this fun squat exercise | Reps: 45 seconds
- Stand with your feet slightly wider than hip-width apart and arms extended by your sides. Bend your knees and come into a squat position. Lower your arms down to the floor (A).
- Quickly stand up, reaching your arms overhead and lifting the heels off the floor (B). Immediately return to the starting position.
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Rising lunge
Benefits: This moving lunge exercise will test your balance and work your quads, glutes and calves | Reps: 45 seconds each leg
- Stand with your feet together and your arms bent at your sides. With your core engaged, take a large step forward with the right foot, lowering into a lunge until both knees form 90-degree angles (A).
- Quickly extend your legs and rise up onto the balls of feet while reaching your arms overhead (B), before returning to the start position.
Floor ab tucks
Benefits: This exercise is great for targeting the lower abs | Reps: 45 seconds
- Sit on the floor with your hands behind your back, fingertips pointing towards your bottom and leaning slightly back.
- With your elbows bent, pull your abs in tight and raise your knees, keeping them bent to 90-degrees (A).
- Pause, then quickly push the knees out so your legs straighten (B).
- Bend your knees and pull your legs toward yourself again, keeping your back upright.
- Use your lower abs to control the movement.
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