5 low impact HIIT workouts at home for beginners. Full body, follow along workout videos. Get challenged, burn lots of calories and progress with your fitness!
5 Low Impact HIIT Workouts at Home For Beginners (Full Body)
In today's article, you will find 5 low impact HIIT workouts at home for beginners. All of these workout videos are follow along so you don't have to think about anything but instead, to focus on the exercise technique and workout performance.
Each workout is presented and outlined in a separate chapter. You will find the name, video and a brief description below. In addition, there is a link pointing to a dedicated blog article for each of these 5 routines where you can find additional and more thorough information.
How To Use These Beginner Workouts?
Before starting out, I will outline a quick and easy process for you in order to help you get the maximal outcome from the sessions:
1. Pick and choose one of the 5 low impact workouts below.
2. Review the workout or at least 1 working round in order for your brain to visualize and get familiar with the exercise selection and workout structure.
3. Perform one of the 2 dynamic warm ups that I am about to share with you right below this chapter.
4. Once ready with the warm up, perform a single set for each of the exercises included in this workout so your nervous system could sense the movements, patterns and basically, be more efficient during the session. Rest for 1 minute between each move. This is not a mandatory approach for anyone. However, if you have 5-10 minutes, proceed accordingly since you will feel better and more effective later on while doing the workout.
5. Once finished with the introductory exercise sets, rest for 2-3 minutes, play the low impact workout video and begin.
2 Warm Ups To Use Before Doing Low Impact HIITs
The fact and reason behind warming up before working out is nothing new but what makes difference is the warm up type which you are about to perform.
An effective warm up conducted prior to any high-intensity routine is absolutely critical for:
1. Increasing the core temperature.
2. Waking up the nervous system.
3. Improving the mind-muscle connection which reflects to a more natural feeling of the working muscles while exercising.
4. Overall, higher power, endurance and conditioning output during the HIIT and low impact routines.
5. Enhanced range of motion of the limbs. That itself is of utmost importance for the optimal exercise technique execution.
6. Last but definitely not least, the risks of injuries will decrease!
Below you can refer to 2 dynamic and effective warm up routines which will last 4 and 7 minutes duration and are awesome for usage before any type of low intensity HIIT workout.
4 Minute Effective Mobility Warm Up
7 Minute Dynamic Warmup Routine
5 Full Body Low Impact High Intensity Workout Videos
Once you have chosen one of the two warm ups above, it is time to pick among the following 5 low impact sessions. As already mentioned, all videos are follow along and below each, you will find a link to an article for the relevant workout video.
5 Minute Low Impact Workout For Beginners
The following 5 minute low-impact workout for beginners will challenge your full body with 5 exercises. Each should be performed for 30 seconds, one after the other and without any rest between. Once finishing with 1 set for each exercise, you will rest for 30 seconds and repeat for a second time. That makes 2 total working rounds that have to be completed.
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 Low Impact Workout For Beginners
The 7 minute beginner low impact workout video above is combining 6 movements. Each should be done for 30 seconds followed by 20 seconds of rest.
To complete: 2 total rounds.
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.
7 Minute HIIT Workout For Beginners
The following 7 minute HIIT workout for beginners combines 6 exercises. Each move should be done for 30 seconds, one after the other without any rest between.
Once done, it is 1 round completed. To finish this routine, you have to finish 2 rounds.
Rest between rounds: 60 seconds.
Your HIIT exercise list:
1. Squat rotation to knee tap
2. Push up iso hold to jump out
3. Squat to reverse lunge to kick
4. Bear crawl to crab crawl
5. High knees to mountain climbers
6. Plank ankle taps
10 Minute Low Impact Home Cardio Workout
This 10 minute low impact home cardio workout is built out of 13 exercises! Throughout the full 10 minute duration period, you will work for 30 seconds followed by 20 seconds of rest. No big resting periods are applied here. In summary, you have to perform 1 set for each of these 13 exercises in order to complete the HIIT routine. We will skip the exercise list since it's a bit longer. You can access it by watching the video itself.
15 Minute HIIT Workout For Beginners
The above featured 15 minute HIIT workout for beginners is including 6 movements. 30/20 seconds of on/off for each.
3 total rounds to be completed.
60 seconds rest in between each round.
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.
What Is Low Impact High Intensity Interval Training (HIIT)?
Low impact HIIT workout is an interval routine that will not include any jumping, plyometric or high-impact exercises which to interfere with your joints and cause pains and discomfort. The low impact HIIT is highly suitable for the fitness beginner because performing too much jumping and classic HIITs might not be the best approach since if the person is out of shape, or too overweight by jumping for a high number repetitions, even if the jumps are with lighter intensity, it can be highly impactful and even dangerous for causing injuries.
Unfortunately, this is the reason why HIIT is gaining a bad reputation among strength coaches and across the world. Too much plyometric and jumping is not the optimal approach when it comes to getting yourself in better shape and losing weight. While jumping itself has its place for movement purposes, footwork, agility, stamina, cardiovascular and strength endurance work, as a beginner and a person out of shape, it would be recommended such routines be minimized or even eliminated.
If this is the case, and you feel that you are out of shape and jumping just doesn't feel right, then the low impact HIIT workouts are your way to go compared to choosing a classical HIIT workout that includes any jumping exercises.
Is Low Impact HIIT Effective?
Low impact HIT workouts are highly effective for any fitness level and for the beginner in particular because there is a low level of stress on the joints while the exercises performed are focused on movement and muscle targeting. That itself is priceless because you will build the mind-muscle connection early in your training journey and that will reflect in a highly positive way for the future development of your physique and energy systems as well.
What Is The Difference Between HIIT and Low Impact HIIT?
HIIT, in most cases will include exercises that have more plyometrics, jumping and a high-impact nature, while the low-impact HIIT will count mostly on regular bodyweight exercises and dynamic focused moves that will challenge the cardiovascular system while targeting the muscles at the same time. The hidden joker that low impact HIIT has over the regular HIIT is that the mind-muscle connection will be better and that leads to increased muscle build, decreased body weight and fat percentage and in general, more strength and control will be developed over the whole body.
Which One Should You Do, a Regular HIIT or Low Impact HIIT?
To answer this accurately, first, we have to define your current physical state. If you are a beginner and out of shape with low stamina, explosive power or simply, your conditioning is bad, then definitely first start with low impact HIIT and then transfer to the more plyometric sessions. If you are a relatively fit person and jumping for multiple repetitions is not bothering you, then there is no point in limiting yourself with one of the two variations. Proceed with both!
Because the low impact HIIT will be more focused on the mind-muscle connection and muscle activation while the regular HIIT will push the body to perform more explosive exercises, to jump and move intensively a lot which in most cases, is not the most pleasant thing to do 4-5 times per week, especially if you are overweight person.
Should Beginners Do Low Impact HIIT Workouts?
The low impact HIIT is one of the best bodyweight workout approaches because you will build some muscle while improving cardio, conditioning and endurance at the same time. All of this will be achieved without placing any unnecessary tension on the limb because a low impact workout is considered as a session where there is no significant or too intense jumping or plyometric work involved.
Can You Lose Weights With Low Impact HIIT?
You can lose weight with low impact HIIT since the intensity of these routines is high and most often, the full body will be targeted. That itself will help you lose more calories and if your diet is on a caloric deficit, you will highly benefit from doing low impact HIITs in terms of losing body weight and fat as well.
How Often Should You Do Low Impact HIIT Workouts?
Perform low impact HIIT workouts 3-4 times per week by doing full body sessions of 20-30 minutes duration. In case you are following a strength training routines, the use the low impact HIIT as workout finishers or as stand-alone cardio routines.
Now let's review this in a bit more detail so you can get the idea:
1. You perform only low impact HIIT - for this case, you can go for 3-4 sessions of 20-30 minutes duration or 5-6 times per week for 10-20 minute routines.
2. You lift weights or do strength calisthenics - even if you do more strength and muscle building workouts, by implementing low impact HIITs, your cardio, conditioning and calories burnt will enhance. You can approach this by 2 ways:
- Perform low impact HIIT at the end of your strength workouts as finishers. 2-3 times per week will be sufficient. 12-15 minute duration routines.
- Perform low impact HIIT workouts 2-3 times per week, 20-30 minutes duration as stand-alone cardio and conditioning sessions.
Can You Do Low Impact HIIT Workouts Everyday?
Doing any type of high-intensity cardio work and activity too often such as everyday is not beneficial and will not help you achieve better nor quick results with your fitness. In fact, doing low impact HIIT everyday, without at least 1-2 days of rest per week might cause multiple health issues. Avoid this and maintain an adequate and more balanced workout frequency. Your body needs to be stimulated, by working out, but it also needs proper rest and recovery.
Low impact HIIT workouts are a fantastic way for each beginner to get in shape without placing too much stress on the joints and ligaments. In addition, due to the decreased jumping and plyometric-type of HIIT exercises, the working muscles will be placed under higher and basically, longer TUT (Time Under Tension) which will result in improved mind-muscle connection, muscle building and body composition.
Today we have reviewed 5 full body low impact HIIT workouts for beginners you can do at home. All sessions are follow along videos and can be done by literally anyone and anywhere.
In addition, you can find 2 complete dynamic warm ups that will prepare your body for the high-intensity exercises.
Do you like to perform low impact HIIT workouts?
Thanks for reading,
To your Fitter self,