Six Low-Impact Full-Body HIIT Home Workouts Includes Visual Illustrations

We’re always looking for different ways to get the best out of our workouts. This explains how High-Intensity Interval Training (HIIT) exercises were developed as a technique for improving the effectiveness of your workouts. However, HIIT training can be quite demanding and may not be a perfect fit for everyone.

Therefore, in this article, we explain how you can safely use low-impact HIIT exercises and outline how to effectively carry out several full-body low-impact HIIT exercises.

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What is a HIIT Workout?

HIIT is an intensive workout technique that involves doing short bursts of high-intensity exercises followed by low-intensity exercises like jogging, brisk walking, and dynamic stretching. A HIIT session typically lasts for about 10-30 minutes, of which each burst of high-intensity exercise lasts for 20-40 seconds.

Although each burst of activity does not last for long, it can be used to effectively lose weight faster than other exercise techniques. HIIT workouts decrease body fat, burn calories, and improve strength and endurance more effectively than normal exercise techniques because it induces what is called an Excess Post-exercise Oxygen Consumption (EPOC) state.

An EPOC state means that for a short period (usually about 12 to 48 hours) your BMR increases significantly, causing you to consume a higher amount of calories than normal, helping you lose weight even when you’re not exercising. It’s a useful technique for anyone who wishes to attain healthy levels of fitness in a relatively short amount of time.

What Is A Low-Impact Exercise? 

A low-impact exercise is a workout pattern that imposes less stress on your joints when compared to high-impact exercises such as running, CrossFit, plyometrics, and so on. This type of exercise builds up your heart rate slowly, which allows you to exercise for longer while still avoiding injury.

You should carry out a low-impact exercise if you want an injury-free exercise or don’t want to rekindle an old injury. Low-impact exercises are also suitable for beginners or people with certain medical conditions such as uncontrolled hypertension, heart disease, diabetes, osteoarthritis, osteoporosis, and so on. 

Some common examples of low-impact exercises include:

  • Swimming
  • Yoga
  • Cycling 
  • Brisk walking
  • Stretching 

Are No Jumping HIIT Workouts Effective?

Jumping exercises are not safe for certain people because of health conditions, fear of injury, previous injuries, and age-related limitations. Although most people think that any good cardio exercise or weight loss program must include jumping, this is certainly not the case.

Several workout routines promote low-impact, but dynamic exercises which are just as effective as high-impact exercises. They provide a safe alternative for individuals who which to stay fit, improve their cardiovascular health, and lose weight all while avoiding injury.

Six Effective Low-Impact HIIT Workouts

Here are six effective low-impact HIIT workouts that you can add to your routine for best results. Consider using a cushioned exercise mat to protect your joints while performing exercises.

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1. Skater – 45 Seconds

This is a fun exercise that helps incorporate both upper and lower-body exercises into the routine.

  • Start in a standing position with your feet slightly apart.
  • Perform a lateral jump to the right while entering a reverse lunge.
  • While doing this, lean forward until your right hand almost touches the floor.
  • Return to the starting position and perform this exercise on the opposite side.
  • Repeat this exercise for 45 seconds.

Use slide discs under your feet to mimic the sliding motion. They reduce impact while still providing an effective workout for the lower body.


2. 1-Leg Glute Bridges – 45 Seconds

This is a great low-impact exercise to work out your glutes, lower back, and thighs.

  • Start by laying on your mat with your knees bent and your feet and palms flat against the floor.
  • Engage your core, glutes, and back.
  • Slowly raise one of your legs straight out while lifting your lower back and glutes off the floor.
  • Hold this position for several seconds.
  • Return to the starting position.
  • Repeat this exercise for 45 seconds.

To increase the intensity of this exercise, you can add a resistance band around your thighs, just above the knees, to engage the glutes and hamstrings more effectively.

1-Leg Glute Bridges

3. Superman – 45 Seconds

The Superman exercise is a great way to work out your lower back and abs. Remember to keep your spine neutral and inhale as you lift your arms and legs.

  • Start by laying flat on your belly, with your arms and legs fully extended.
  • Lift both arms and legs off the floor, and hold this position for several seconds.
  • Return to the starting position.
  • Repeat this exercise for 45 seconds.

To boost the intensity of this exercise, you can hold light dumbbells in your hands or add ankle weights to engage the back muscles more intensely.

Supermans workout pose
Low Impact Full body Hiit workout illustration

4. Reverse Lunge + Kick – 45 seconds

This low-impact exercise is great for your glutes.

  • Start by drawing your left leg backward to make a 90° with your right knees. Hold your hands together for balance. Hold this position for 2 second
  • Rise and kick your left leg into the air, and touch your left foot with your right hand.
  • After doing this, return to the original position.
  • Repeat this exercise for 45 seconds.
Reverse Lunges + Kick

5. Bird Dog – 45 Seconds

This is a great exercise for your core, arms, and glutes. For comfort and support during the exercise, it’s essential to use a workout mat to cushion your body and prevent slipping.

  • Begin on all fours with your knees under your hips and your hands under your shoulders.
  • Lift your right arm and left leg by fully extending them while keeping your shoulders and hips parallel to the floor.
  • Hold this position for a few seconds, then return to the starting position.
  • Perform the exercise with the alternate limbs.
  • Repeat this exercise for 45 seconds.
Bird Dog

6. Sumo Pulses + Up – 45 Seconds

These are short, explosive squats that are great for your lower body. A good workout shoes will ensure an injury-free workout.

  • Start in a standing position.
  • Lower yourself into a squat with your legs slightly more than shoulder-width apart and your knees pointing outwards.
  • Rise back up only halfway and then return to the full squat again.
  • Repeat this exercise for 45 seconds.
Sumo Pulse + Up

Check out the video below for more visual if you need additional resources.

How To Have An Effective Low-Impact Workout

High-intensity workouts are good but they might not be safe for everyone, especially those with health concerns. Therefore, it’s important that you know how to get the best out of your low-impact, no-jumping full-body workout. This would not only make it easier for you but would give you consistent results as you would not burn out easily and can avoid injuries. 

Here are a few easy tips:

Try full-body exercises: Full-body exercises are also a great option. A full-body workout is an exercise routine that targets your six main muscle groups (arms, legs, core, chest, shoulders, and back) in a single session.

Use smaller weights: Using smaller weights is a great way to take advantage of the HIIT technique while still carrying out low-impact exercises.

Increase the frequency and duration of each session: Working out more frequently and for longer sessions is also a great way to ensure you get the best out of your low-impact routine. This means carrying out 3-5 sessions a week, lasting at least 30 minutes. Remember to leave at least a day in-between each workout to allow your body to rest.

Incorporate variety into your routine: Adding variety to your routine helps avoid monotony and also ensures you fully exercise your major muscle groups.

Focus on proper form: Another way to make sure your workout is as effective as possible is to focus on proper form during your workout. Improper form not only predisposes you to injury, but it can also hinder your progress as well as cause muscle imbalances.

Listen to your body: It is important to pay attention to how your body feels after each workout session. This allows you to monitor potential injuries closely and lets you know when to stop exercising or see your healthcare provider. Taking healthy supplements and strengthening your muscles with protein shakes will help reduce injuries.

Frequently Asked Questions Regarding Low-Impact Workouts

What are some examples of low-impact exercises?

Examples of low-impact exercises include walking, cycling, swimming, yoga, pilates, and using an elliptical machine. Resistance training with light weights or bodyweight exercises such as push-ups or squats can also be considered low impact.

Are low-impact exercises effective for weight loss?

Yes, low-impact exercises can be effective for weight loss when combined with a healthy diet. While they may not burn as many calories as high-impact exercises, they can still help you lose weight by increasing your heart rate, building muscle, and improving overall fitness.

Can low-impact exercises be modified for different fitness levels?

Yes, low-impact exercises can be modified to suit different fitness levels. For example, if you’re just starting out, you may need to start with shorter workouts or lower-intensity activities. You can gradually increase the duration or intensity of your workouts as you become more fit and comfortable.

Are low-impact exercises good for people with joint pain?

Yes, low-impact exercises can be a good option for people with joint pain, as they are less likely to aggravate existing injuries or conditions. However, it’s still important to talk to your doctor or physical therapist before starting any new exercise program, especially if you have a pre-existing condition or injury.

Low Impact Full body Hiit workout


A low-impact workout routine can be as effective as any high-intensity, high-impact routine. Although you may not feel exhausted after performing it, it has a lot of benefits such as being much safer.

Adding HIIT principles can improve the effectiveness of your low-impact routine without increasing your risk of injury. While on your fitness journey be sure to eat healthy, exercise consistently, and gradually increase the intensity of your exercises while keeping a careful watch to avoid overexerting yourself.

Low Impact Full body Hiit workout


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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