Last Updated on February 21, 2020

Low Impact HIIT Workout 

This low impact HIIT Workout Burns Fat & Won’t Hurt your Knees & Back!

You may have heard that HIIT workouts are great for fitness and metabolism.  They are! 

Unfortunately, most HIIT workouts are tough on the knees and low back.

That’s why I’m sharing this quick low impact HIIT workout with you.

  • It boosts metabolism and burns fat in 20 minutes.  
  • The HIIT exercises are no impact so you don’t have to worry about hurting your knees or your back.


Low Impact HIIT Workout

Low Impact HIIT Workout done by Christina Carlyle

Pin this workout to Pinterest so you’ll have it forever



5 Low Impact HIIT Exercises


Plie Upright Row Exercise

Plie Squat Upright Row HIIT exercise done by Christina Carlyle

Stand with feet slightly wider than shoulder-width apart with toes turned out.  Hold dumbbells down in front of you. This is your start position.  Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, lift your arms up close to your body stopping just short of your shoulders. Push your leg ups and lower your arms back down to the start position to complete one rep.


Pulldown Pumps Exercise

Pulldown Pumps HIIT exercise being done by Christina Carlyle

Lie on your back with your feet planted flat on the floor shoulder-width apart.  Extend your arms up overhead while grasping a dumbbell. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. At the same time, lift your arms up until they’re straight up. Quickly lower back down and repeat the movement quickly adding up reps.

Curtsey Wings Exercise

Curtsey Lunge Wing HIIT exercise done by Christina Carlyle

Stand holding a pair of dumbbells, with your feet shoulder-width apart. with your arms bent while holding dumbbells. This is your start position. Cross one leg back behind you as you lower down into an extended curtsey. As you’re moving your leg lift your elbows up. Push up with your leg and lower your arms back down to the start position to complete one rep. It should look like you’re flapping ‘wings.’ Do the same number of reps with your other leg to complete one set.

Single-Leg Row Exercise

Single Leg Row HIIT Exercise done by Christina Carlyle


Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Row your arms upward while keeping your elbows in close to your body. Lower your arms back down to the start position to complete one rep.

Side Curl Squats Exercise

Squat Curl HIIT exercise done by Christina Carlyle

Stand with feet wider than shoulder-width apart, while holding dumbbells in each hand down by the outer side of your thighs.  Lower your butt, back and down, as if sitting back into an invisible chair, as you curl your arms up towards your shoulders. Lower as far as you can. Your knees shouldn’t extend past your toes. Keep your chest upright as you move backward.  Hold for a count, then push back up and lower your arms back down to the start position to complete one rep.


Here are the exercises again in the workout.

Low Impact Hiit Workout For Women Christina Carlyle



       Step 1)  Warm-up and stretch lightly.

       Step 2)  Choose your weights.  5 to 8 pounds is a good place to start.

       Step 3)  Do each exercise 10 times to complete one set. 

TIP: If you see an exercise being done on one side, do the same number of reps on the other side to complete the set.

       Step 4)  Do 5 full sets (of all 5 exercises) to complete the core workout.

       Step 5)  Stretch lightly and you’re done. **See more notes below. 

vip stretch guide


Low Impact HIIT Workout Notes


    • Try to take little rest between the exercises. This helps keep the heart rate up and burns more calories. Always take a break if you need one.
    • For the best results do this workout as a part of a complete nutrition and training program.
    • I recommend doing this workout once, with another one of my workouts. (recommendations are linked for you below)  


That’s it!  Leave me a comment and let me know if you felt the burn.

Big Virtual Bear Hugs and Lots of Love!

Your Coach and Biggest Cheerleader



Sign up as a VIP so you don’t miss next week’s workout, make sure you sign up as a VIP.  VIP’s are the first to know about new workouts, tips, and new trainings.  VIP’s also get access to the VIP section!   Sign up below.

If you want more Low Impact workouts you’ll love these::


♥  Lazy Girl Workout

♥  Tiny Waist Workout 

  Inner Thigh Slim Down 

  Lazy Girl Leg Workout


Don’t forget to pin this workout to Pinterest so you’ll have it forever. 🙂

If you liked this HIIT Workout, you’ll love these HIIT workouts, too.