20 Minute Low Impact HIIT Cardio Workout (Beginner Routine)

This 20 minute low impact HIIT cardio workout for beginners will target your full body, 8 exercises, no jumping, at home workout. Let's work out!


20 Minute Low Impact HIIT Cardio Workout (Beginner Routine)

20 Minute Low Impact Workout For Beginners at Home

The following 20 minute low impact HIIT cardio workout is created with the main focus on the fitness beginner. 8 total exercises included. 30/15 seconds of work/rest for each move. All should be performed one after the other, in a circuit manner. 

This is a complete follow along low impact HIIT cardio workout for beginners. What you need to do is to warm up, play the video and take action. Do not overwhelm yourself with remembering any workout details. Everything is as easy as it can be. Play the video and replicate. 

Total rounds to complete: 3 

Rest between rounds: 90 seconds

The low impact HIIT cardio exercise list: 

1. Squat rotation to cross knee tap. 

2. Walk outs. 

3. Side to side squat pulses. 

4. Beginner low impact speed burpee. 

5. Short sit outs. 

6. Plank forward taps. 

7. Russian twists. 

8. Sprinter sit ups. 

What Is The Structure Of This HIIT Cardio Session? 

In order for you to get a more detailed overview of this 20 minute HIIT cardio, we will review the main structure and exercise sequence: 

1. Upper body. 

2. Lower body. 

3. Full body. 

4. Lower body. 

5. Upper body + core. 

6. Upper body + core. 

7. Obliques (core again). 

8. HIIT abs movement. 

The main focus of this routine is to stress the whole body in the first 4 moves, then from the 5th to the end, you will target the core with HIT dynamic moves. 

As a beginner, targeting the full body is crucial, but what will actually help you rapidly progress is an improvement in the core strength since if this being achieved, the posture and overall body strength will improve.

In other words, by doing dynamic core exercises, the whole body and future performance will highly benefit. For that reason, half of this session is dedicated to this idea. 

How To Customize This Routine? 

In case this 20 minute HIIT cardio workout seems too intense for you, we will review how to make it easier in order to endure it until the end. 

1. Decrease the working rounds - instead to perform 3 total rounds, begin with 2. In 2-3 weeks time, you can aim to endure 3, so this can be a small challenge for you and to progress in a short period of time.

2. Increase the resting period between rounds - in case 90 seconds between each of the 3 working rounds is not enough for you to recover and to tackle the upcoming bout of exercises, once finishing with the 90 seconds rest, pause the video, on a separated stopwatch count for 1 additional minute, once done, play the video again and continue.

Pick only 1 of the above-mentioned 2 customization steps. Otherwise, the session will be too easy and will not create the necessary outcome nor stimulation on both muscles and energy systems.

Use This 7 Minute Full Body Warm Up Before Doing Any Low Impact HIIT 

Warming up before each high-intensity cardio workout is mandatory for achieving optimal performance, proper exercise technique and overall, good muscle and energy system stimulation. 

By warming up well, your body will be less prone to getting injured which is probably the most important thing when it comes to training - a long term and healthy workout lifestyle. 

In the video above, you will find a full body 7 minute dynamic mobility warm up that simply - works. You can use it before other workouts as well, in case you don't know what type of pre-workout warm up to follow, then save this link and use it when needed. 

What Is a Low Impact HIIT Cardio Workout? 

A low impact HIIT cardio workout is a conditioning bodyweight routine that includes moves which are not negatively impactful on your joints and ligaments. Such exercises to be avoided are intense plyometrics or prolonged sets of jumping. Anything else that involves increase time under tension, slower tempo and ground based moves

Is 20 Minutes Of HIIT Cardio Workout Enough? 

20 minutes low impact HIIT cardio workout is sufficient time to target all muscles in the body while improving the cardio work as well. The best way to do that is to perform bodyweight HIIT routines since these will do just that - target the muscles by creating the necessary tension and while challenging your cardio. In addition, such an approach is highly convenient for any beginner and a person who needs to get fitter, with higher energy and to get in overall better shape. 

Are 20 Minutes Low Impact HIIT Cardio Workouts Effective? 

20 minutes is sufficient time to complete a good overall full body HIIT cardio workout. What is about to define such routine as an effective one is the exercise selection and sequence, workout timers and workout volume. All of these combined will help you to get a great workout in just 20 minutes as a beginner. Always aim for a full body activation since this will help you burn most calories and create the highest demand by the body. 

How Long Should a Beginner Low Impact HIIT Cardio Workout Be? 

A workout duration between 5 and 30 minutes of low impact HIIT cardio will meet your needs based on your availability to work out and how often you can do so. The warm up time is not included, hence, the session will be 10-15 minutes above the recommended numbers. As a complete beginner, begin with two different scenarios: 3-4 full body 20-30 minute full body and low impact HIIT cardio workouts per week. 

Can You Lose Weight With Low Impact HIIT Cardio Workouts? 

You will lose weight with low impact HIIT cardio if you can remain consistent with training for at least 2-3 months, if the HIIT training plan is built in a proficient way for you so it will be followed and if both sleep and diet are optimized. With that in mind, if you are not in a caloric deficit, you might meet difficult times with shredding weight and body fats. 

How Often Should You Do Low Impact HIIT Routines? 

For optimal results, you can approach this in two ways. 3-4 full body, longer duration routines per week, or you can do 5-6 times weekly shorter low impact HIIT cardio. Experiment with the range between 5 and 30 minute routines and apply accordingly based on the recommendations above. 

How Long Does It Take To Get Results With Low Impact HIIT?

Getting results with low impact HIIT cardio workouts would be noticed still in the first month and these would be improved stamina, energy levels, slimming the body and a slight change of the body composition. But the real physical transformation with low impact HIIT will appear after 2-3 months time since as any other trianing style, it requires time for adaptation and progress.

But make no mistakes, you will face positive changes still in the very beginning with low impact HIIT cardio, it's just that expecting weight loss miracles in a few weeks time would dissapoint you and it's highly recommended to avoid this. Instead, focus on at least 90 day period where to constantly optimize the training, diet and sleep. If such approach is being taken, you will get killer results. 

Can You Do Low Impact HIIT Cardio Everyday? 

Doing low impact high-intensity cardio workouts everyday is not a sufficient nor effective approach to training since you will not get better results. Instead, constant fatigue, anxiety, hormone disbalance, lack of appetite, sleep issues and many more will occur. To avoid this, stick to 3-4 full body HIIT routines per week and give the body the necessary rest. 

3 Beginner Low Impact HIIT Cardio Workouts at Home (No Equipment) 

As you are already here, let's review 3 bonus beginner low impact HIIT cardio workouts at home. These routines are follow along videos so this can be easily applied by anyone at home, outdoor, or wherever decided and convenient to proceed so. 

Below you will find the workout titles, videos and a short description right below. Additionally, you will find a link that will lead you to a dedicated page to the particular workout of choice. If you decide to proceed with some of these, don't skip to check the link as you will gather and discover much more in-depth information on the topic. 

5 Minute Low Impact Workout For Beginners

The following 5 minute low-impact workout for beginners is built of 5 exercises. All of these should be performed in a circuit fashion and without any rest between. 

Total rounds to complete: 2

Rest between rounds: 30 seconds 

The low impact exercise list:

1. Bear to crab crawl. 

2. Squat to thoracic rotation to knee tap. 

3. Beginner low impact speed burpee. 

4. Plank forward reach. 

5. V sit hold heel taps.  

7 Minute HIIT Workout For Beginners

The 7 minute beginner low impact workout will challenge your full body with 6 bodyweight exercises. 30/20 seconds of work/rest for each move. 

Total rounds to finish: 2 

Rest between rounds: 90 seconds 

The bodyweight exercise list:

1. Squat to knee-elbow tap. 

2. Walk out. 

3. Cross step lunge. 

4. Rotation foot tap.

5. Shoulder tap to knee and ankle taps. 

6. Cross body ankle tap plank. 

15 Minute HIIT Workout For Beginners

This 15 minute HIIT workout for beginners includes 6 movements. 30/20 seconds of work/rest interval timer protocol. 

Total rounds to complete: 3

Rest between rounds: 60 seconds

The HIIT exercise list: 

1. Squat to thoracic rotation to knee tap. 

2. Walk out push up. 

3. Side to side pulsing squat. 

4. High knees to sit out - 8 high knees to 4 sit outs. 

5. Plank twists to push up. 

6. Sprinter sit up.

Workout Summary

Today we have reviewed in detail a full body 20 minute low impact HIIT cardio workout for beginners. 8 bodyweight exercises included in the session. 30/20 seconds of work/rest protocol. 3 total rounds to be completed with 90 seconds rest between. 

This is a follow along 20 minute low impact HIIT cardio workout which can be performed anywhere and by any beginner trainee. 

You can also find a complete 7 minute dynamic warm up and 3 total body low impact HIIT cardio workouts delivered to you as a gratitude that you are here on this page. . 

What is your favorite low impact HIIT cardio workout at home? 

Comment below! 

To your Fitter self, 


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