Low Impact, Fat Burning HIIT Workout

By now most of us know the fat-burning benefits of HIIT. High Intensity Interval Training can help you  burn more calories in less time and build metabolism-boosting muscle. However, if your body is sensitive to jumping exercises, it can feel discouraging to feel like you have to sit on the sidelines and watch. I would know, I haven’t been able to jump since May. But, I’m finding work arounds!

Is it possible to incorporate HIIT training if you can’t jump? Absolutely! You can start with intervals on a Stationary or Spin BikeStepMillRowing Machine, or Elliptical or by using Battle Ropes or swimming. When my knees are able to handle compound movements, I also love adding in home HIIT workouts like the one I’m about to share. As long as you’re creating intervals of creating a higher heart rate and then lower heart rate, consider yourself completing a HIIT session!

Grab a set of dumbbells and get ready to sweat without the impact of traditional HIIT plyometric exercises! Do as many reps of each exercise as you can in one-minute. Complete each exercise back-to-back, rest for 60 seconds at the end of the circuit, and repeat another 2 times through.

Low Impact HIIT WorkoutWhat’s your favorite low-impact way of incorporating fat-burning HIIT workouts? Tell me in the comments below!

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 Health and happiness,


*Disclaimer: There are Amazon Affiliate and Influencer links in this blog post. However, I only post products I use and believe in. All opinions are my own.

Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. I did this workout today and I loved it! Just because it’s low-impact doesn’t mean it’s not challenging.

    1. Yay!! Get it Fabiola! So happy you liked it ? and yes, it burns hehe

  2. love these types of workouts!!!! HIIT is my fave!

    1. Me too!! Makes me feel so good when I’m done ?

  3. This is so encouraging and good for those with busy schedules and want to make our exercise count. Thanks for sharing!

    1. You’re welcome Dani!! I’m all about quick and effective workouts 🙂

  4. Wow you are gorgeous! And I just love this workout – tough and efficient! Have to absolutely try it!

    1. Aw thanks girl!! Appreciate the compliment. Let me know how it goes!!

  5. I loved your routine! I got into hiit about 3 years ago, and one of my biggest problems is still finding a good workout that’s low impact – mainly because I like working out early in the morning but I don’t think my neighbors like it as much, hehehehe
    Have to try yours out! Hope I like it 😀

    1. Haha yes this is the perfect silent HIIT routine 🙂

  6. What a lovely post. Excellent Workout.

    1. Thank you Deepak! Let me know if you try it out on your own 🙂

  7. Awesome workout!

    1. Thanks girl! Let me know how it goes when you try it out!

  8. Great workout Emily. It makes the most of your time!

    1. Thanks Jill! Yes always about that efficiency 🙂

  9. Love workouts like this – pinned for later 🙂

    1. Yay thanks Annmarie! Let me know when you try it xo

  10. Love this! So many of my favorite moves from my Barre Empower class! Great options to do at home.

    1. Thanks girl!! I miss barre!

  11. This is great! I love that you’ve put together an option for people who need the low impact workout. Definitely going to give this a try!

    1. Yes it’s great for those who do a lot of impact activity too. Always good to make sure you’re not doing high impact every day

  12. Love these workouts! Definitely need to try asap!

    1. Yes definitely! Let me know how it goes 🙂

  13. I have been doing more Hiit style workouts lately they are tough!

    1. I love them! You’re gonna like this one

  14. This routine looks great! I love HIIT routines! Though I usually enjoy jumping and going all out, I am coming to terms with the fact that I shouldn’t be doing that everyday. This routine is excellent for those days when I need something low impact! Thanks for sharing!

    1. Yes learn from me! I love to jump and then ended up hurting myself :(. Glad I could inspire you to get enough rest xo

  15. Thanks for this new workout! This is exactly what I need and I look forward to trying it. Do you have a favourite timer app you use?

    1. Thanks girl! You’re gonna love it. I don’t :/. I just use the timer on my phone

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