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
Pin this workout to Pinterest so you’ll have it forever
5 Low Impact HIIT Exercises
Plie Upright Row Exercise
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
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
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
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
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.
HOW TO DO THIS LOW IMPACT HIIT WORKOUT
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.
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
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If you want more Low Impact workouts you’ll love these::
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.
- This HIIT Home Workout is great!
- This HIIT workout is bodyweight only and perfect for travel & home.
- This HIIT workout is similar to today’s workout, but uses different HIIT exercises.
- This HIIT Workout is great for busy women.
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What should I look for to find your recommendations on meal planning and such?
My Total Transformation Program! I walk you through custom creating a meal plan that works perfectly for you and your goals. YOu can get started here:: https://www.christinacarlyle.com/total-transformation-program/
Awesome tutorials… but did I miss where it says how many or how long you should do them?
Check out the section that says “how to do this HIIT workout”
Thank you, this is such a cool way to work out with out getting bored of routine! I did this for a morning wake me up 🙂
Awesome, Cait. Thanks so much for your content. xo CC