Two things we love: low-impact workouts and high-intensity interval training (HIIT [1]), and yes, before you ask, you can get both at once. For proof, look no further than this 30-minute HIIT workout, which was designed by ACE-certified personal trainer Jennifer Nagel [2], CEO of Figured Out Fitness [3], to burn calories and work your whole body.
"Low impact does not mean low intensity," Nagel told POPSUGAR. To get the most intensity (and effectiveness) out of each exercise, she explained, make your movements bigger and "add a little punch" to each one. "Bring as much energy as you would for any other HIIT workout," and you'll burn more calories and get the most out of the workout. HIIT workouts are an especially good choice for incinerating calories, she added, because they can trigger the EPOC (excess post oxygen consumption [4]) effect, which occurs when your body continues expending a modest amount of calories [5] after an intense workout. Burning calories through exercise, along with a healthy diet, can help you get into the moderate calorie deficit [6] (burning more calories than you consume) that's necessary for weight loss, if that's your goal.
So if you're here to give your joints a break, keep your workout on the quiet side (your neighbors will love you), or just work your body in an efficient and effective way, lace up your shoes and keep reading for a 30-minute low-impact routine you'll love.
30-Minute Low-Impact Bodyweight HIIT Workout
Directions: Start with three minutes of light cardio, such as marching in place or step swings (shown ahead) and these dynamic warmup exercises [8]. Then, start the HIIT circuit. Perform the first exercise for 30 seconds, completing as many reps as you can with proper form. Rest for 30 seconds by marching in place (this is your active recovery period). Repeat for all five exercises, then rest for one minute. Repeat the circuit for five rounds.
After the fifth round, cool down for one minute by walking in place, then complete this stretch session [9], holding each stretch for 10 to 20 seconds.
For more of a challenge, Nagel said you can do each exercise in the circuit for 45 seconds, followed by 15 seconds of active recovery.
| Warmup |
|---|
| Step swing |
| Standing march |
| Exercise | Time |
|---|---|
| Alternating reverse lunge | 30 seconds |
| Lateral walk with arm raise | 30 seconds |
| Straight-arm modified jack | 30 seconds |
| Alternating kneel to squat | 30 seconds |
| Step out to squat | 30 seconds |
Warmup: Step Swing
- Stand with your feet wider than hip-width apart.
- Take a small step to the right with your right foot. At the same time, swing your left arm across your body at chest level. Turn your left foot to pivot your body slightly to the right as you swing.
- Return your left arm to your side and balance your weight evenly in both feet, returning to the starting position.
- Repeat on the other side, swinging your right arm towards the left.
- This counts as one rep. Continue for three minutes, or split time with standing marches.
Warmup: Standing March
- Start standing with your feet hip-width apart.
- Walk in place, driving your knees about half way up to your hips and pumping your arms. Make sure you're standing tall and pull your abs toward your spine to keep your core engaged.
- Continue for three minutes, or split time with step out swings.
You can also use this as your active recovery exercise during the circuit.
Exercise 1: Alternating Reverse Lunge
- Start standing with your feet hip-width apart, chest lifted and abs pulled in toward your spine.
- Take a large, controlled step back with your left foot and drop your knee toward the ground, simultaneously bringing your hands together in front of your chest. Your front (right) knee should be bent at a 90-degree angle with your thigh parallel to the ground and knees in line with your toes. Your left heel should be lifted.
- Drive through your right foot and step your left foot forward, lowering your arms to return to the starting position.
- Repeat on the other side, stepping back with your right foot.
- This counts as one rep. Do as many reps as you can with proper form for 30 seconds.
Exercise 2: Lateral Walk With Arm Raise
- Start standing with your feet hip-width apart and your arms at your sides, bent at a 90-degree angle from the elbow.
- Take a wide step to the left with your left foot while simultaneously raising your arms to shoulder height, keeping your elbows bent.
- Step to the left with your right foot while lowering your arms back to your side, returning to the starting position.
- Repeat, taking another step to the left for a total of two steps.
- Repeat on the other side, taking two steps to the right.
- This counts as one rep. Do as many reps as you can with proper form for 30 seconds.
Exercise 3: Straight-Arm Modified Jack
- Start standing with your feet hip-width apart. Bend both arms so that your fists are at your armpits. Your chest should be lifted and your abs pulled in toward your spine.
- Step your left leg to the left. Tap your foot lightly while simultaneously driving both arms into the air.
- Step your leg back to the center and lower your arms to return to the starting position.
- Repeat on the other side.
- This counts as one rep. Complete as many reps as you can with proper form for 30 seconds.
Exercise 4: Kneel to Squat
- Start on your knees, with your knees hip-width apart and directly below your hips. Place a mat or soft towel under your knees for added comfort.
- With control, lift your right shin off the ground by driving your right knee up, and place your right foot on the ground in front of you. Your knee should be at a 90-degree angle. You should be in a half-kneeling position.
- Next, drive your left knee up, and place your left foot on the ground in front of you. You should now be in a low squat position. Make sure your knees are behind your toes, your core pulled in, your chest lifted, and your weight in your heels.
- Maintaining an upright position, lower your left knee down to the ground. Be sure not to hinge (bend) at the hips. You should still have full hip extension.
- Next, lower your right knee down to the ground to return to the starting position.
- Repeat, starting with the left foot.
- This counts as one rep. Do as many reps as you can in 30 seconds while maintaining proper form.
Exercise 5: Step Out to Squat
- Start standing with your feet together, arms at your sides, chest lifted, and abs pulled in toward your spine.
- Step to the right with your right foot. As you set your foot down, lower into a squat by bending at the hips and knee, ensuring both knees remain in line with your toes. As you squat, bend your arms and lift your hands to your chest. Continue looking straight ahead, keeping your core tight and chest lifted.
- Drive through your feet to return to standing, simultaneously stepping your right foot back in to return to the starting position.
- Repeat on the other side, stepping to the left with your left foot.
- This counts as one rep. Do as many reps as you can in 30 seconds while maintaining proper form.
