HIIT stands for High-Intensity Interval Training, which is a training method where you alternate between periods of intensity and recovery. There are many different ways to do HIIT, but the one that uses the least amount of oxygen is known as Low Impact HIIT. Anyone can do these types of workouts!
Low Impact HIIT workouts are perfect for those looking to lose weight, but they might not be as intense as other HIIT workouts. If you’re really out of shape and new to HIIT, a Low Impact HIIT workout will help ease you into the world of HIIT which is a great way to build cardio endurance!
What is a Low Impact HIIT Workout?
As we have briefly mentioned above, a low-impact HIIT workout is a training method where you alternate between periods of intensity and recovery. As the name implies, your intensity will be lower than usual HIIT workouts to prevent injury.
If you are new to HIIT, low impact is the best place to start so you don’t pull something while trying out this workout for the first time! If you are not too out of shape, start low and work your way up as you get more comfortable with HIIT.
However, if you are really new to HIIT and unfit (in other words very overweight or obese), please consult a doctor before trying any kind of exercise program because it could be dangerous for those who are not fit enough!
In some cases, Low Impact Workouts are also abbreviated to LIO HIIT which means Low Intensity (or Low Impact) High-Intensity Interval Training.
Who qualifies to do Low Impact HIIT Workouts
Low Impact HIIT Workouts can be a great choice for many people. For starters, those who are out of shape and overweight would benefit from starting with low-impact workouts before jumping into High Impact HIIT which requires a lot more physical strength.
For beginners in the world of HIIT, Low Impact HIIT is also a great place to start since it doesn’t push your body beyond its limits, giving you time to get comfortable with HIIT. This is especially great for beginners who are obese or have bad knees!
However, if you are really unfit and new to HIIT, please consult a doctor because it could be dangerous for those who are not fit enough!
Bodybuilders looking to bulk up might not want to be doing HIIT. Even though our article provides guidelines on how to do a low-impact HIIT workout, we can’t say that it will provide results similar to weight lifting, running, or other high-impact cardio exercises. But bodybuilders who are looking for more exotic approaches to burn fat might find some use in our guidelines on how to do a low-impact HIIT workout.
A Low Impact HIIT Workout is also a great choice for those who are overweight or obese because it doesn’t put too much stress on the knees and other joints that aren’t used to regular exercise.
People who are new to HIIT might not be out of shape, but they might also not have done too much exercise before. A Low Impact HIIT Workout is a great way for those who are new to HIIT and don’t want to push themselves past their limits!
And lastly, if you simply don’t like High-Intensity Interval Training, a Low Impact HIIT Workout is perfect for you since it gives your body time to rest and recover between intervals!
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What is an example of a Low Impact HIIT Workout?
There are many different types of Low Impact HIIT Workouts. One example is to do an exercise like running in an interval pattern, burning yourself out in the process, and then slowing down to a really relaxed pace until you recover.
Here are some examples of how you could do Low Impact HIIT Workouts:
Circuit Style Low Impact HIIT Workout
- 30-second push-up: This can be done by doing regular push-ups but on your knees instead of your toes. First, start in the normal knee push-up position, and bend your elbows so that your chest is about an inch off the ground before pushing yourself back up. Do this 30 times in a row for 30 seconds!
- 30-second jumping jacks: Stand in a slightly wider than shoulder-width stance and spread your arms out to your sides at about a 45-degree angle from your body to provide some resistance in the arms. Then jump up and bring your arms over your head so that you can clap above it before moving them back out to the side of your body, and then landing in a low squat position with your hands on the ground (like an about-to-do-a-push-up position) before jumping vertically into the air as high as you can. Do this 30 times in a row for 30 seconds!
- Now take a 30-second break, and repeat the circuit 3 more times with similar exercises until you’ve done the circuit 5 times total.
- After doing 5 rounds of this workout, end your Low Impact HIIT workout with a core workout including sit-ups, leg raises, planks, and other exercises that focus on your core.
Weightlifting Low Impact HIIT Workout
- 30-second dumbbell clean and press: Grab a dumbbell in each hand, and stand with your feet about shoulder-width apart. In one motion, lift the dumbbells up to your chest before pushing them upwards above your head until you’re in an upright standing position with the dumbbells over your head. Your arms should be straight at this point before you bend them with your elbows back down to the dumbbells coming back down to shoulder height. Repeat this 30 times in a row with each arm for 30 seconds!
- 30-second burpees: Start standing with your feet together. Then jump into the air and do a push-up before returning to your original position on the ground, and jumping back up again so that you are now in the air twice before coming back down. Do this 30 times in a row for 30 seconds!
- Now take a 30-second break, and repeat the circuit 3 more times with similar exercises until you’ve done the circuit 5 times total.
- After doing 5 rounds of this workout, end your Low Impact HIIT workout with a core workout including sit-ups, leg raises, planks, and other exercises that focus on your core.
Basketball Style Low Impact HIIT Workout
- 30-second basketball free throw: Grab a basketball, and stand with your feet about shoulder-width apart. Bend your knees so that you are in an athletic stance before throwing the ball at the hoop as hard as you can! Catch the ball on its way back down into your hands every time it comes back down to you. Repeat this 30 times in a row for 30 seconds!
- 30-second jumping jacks: Stand in a slightly wider than shoulder-width stance and spread your arms out to your sides at about a 45-degree angle from your body to provide some resistance in the arms. Then jump up and bring your arms over your head so that you can clap above it before moving them back out to the side of your body, and then landing in a low squat position with your hands on the ground (like an about-to-do-a-push-up position) before jumping vertically into the air as high as you can. Do this 30 times in a row for 30 seconds!
- Now take a 30-second break, and repeat the circuit 3 more times with similar exercises until you’ve done the circuit 5 times total.
- After doing 5 rounds of this workout, end your Low Impact HIIT workout with a core workout including sit-ups, leg raises, planks, and other exercises that focus on your core.
Mixed High And Low Impact HIIT Workout
- 30-second jumping jacks: Stand in a slightly wider than shoulder-width stance and spread your arms out to your sides at about a 45-degree angle from your body to provide some resistance in the arms. Then jump up and bring your arms over your head so that you can clap above it before moving them back out to the side of your body, and then landing in a low squat position with your hands on the ground (like an about-to-do-a-push-up position) before jumping vertically into the air as high as you can. Do this 30 times in a row for 30 seconds!
- 30-second pushups: Get down on the floor and do 30 regular push-ups for 30 seconds!
- Now take a 30-second break, and repeat the circuit 3 more times with similar exercises until you’ve done the circuit 5 times total.
- After doing 5 rounds of this workout, end your Low Impact HIIT workout with a core workout including sit-ups, leg raises, planks, and other exercises that focus on your core.
You’re all done! This is the end of this Low-Impact HIIT Workout article, but be sure to subscribe to Strength Training 101 for weekly workout articles like this one. Thanks for reading!
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