Balance + Lift

15-Minute Low Impact HIIT Workout

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The one thing I've hated about some HIIT workouts is that they all involve a lot of jumping exercises that are tough on my knees. So, rather than doing all that I've been thinking of how I can make a low impact HIIT workout that I could do instead.

HIIT (aka High-Intensity Interval Training) is a great way to get your heart rate up and your blood pumping.

After doing a HIIT workout you will burn approximately an extra 14% of the calories burned during your workout AFTER you're done working out.

So, if you burn 400 calories during a HIIT workout you will burn an extra 56 calories during the rest of the day on top of your regular daily energy expenditure.

How Does a HIIT Workout Benefit You?

On top of getting a workout in way faster than the standard workout way, there are other benefits that a HIIT workout provides.

  1. You will increase your metabolism
  2. You will burn more fat
  3. No equipment necessary
  4. Can be done anywhere
  5. You'll lose weight not muscle

Personally, the last one if my favorite benefit. I love that I can get in a 10-30 minute workout and not worry about losing muscle mass.

I want to tone my muscles and not lose them. According to Men's Journal, if you do more than 3 days of LISS cardio (aka low impact steady state cardio) you can actually do more harm than good. Keep your cardio sessions to 3 and fewer days a week.

What's great about HIIT workouts is that you can incorporate lifting weights (to preserve muscle) and other bodyweight exercises that will promote muscle growth while also helping you shed body fat.

Here are more posts you might be interested in:

15-Minute Low Impact HIIT Workout

Here's a quick workout you can do in your living room at home, in an apartment or even in a hotel!

It's 5 moves that you will do for 40 seconds and then rest 20 seconds. There's no resting between rounds though. You will roll straight from one round into the next until you've completed all 5 rounds of this workout.

This is a great low impact workout with no jumping or bouncing around. Give it a shot and see how it feels for you.

If you don't have dumbbells handy either some resistance bands or even cans of food will work for this exercise!

Here are a few options of workout bands you might want to check out:

The Workout:

You can either write this down before doing it or use the image below and keep it handy during the time you're going to workout.

It's only 15-minutes long (you can do anything for 15-minutes, right?) and it will give you a serious workout for your whole body.

Are you ready? Let's get started!

1 Squat

man and woman doing a squat with hands behind their head

Stand with your feet shoulder-width apart and toes slightly pointed out and lower your butt down into a squat position. You want to aim to have your thighs being parallel to the ground.

If this is too much of a strain on your legs you can try using a chair as a target. The chair helps to eliminate a good portion of any strain you might feel in your knees.

I've used a wall ball successfully if my knees were particularly tight one day.

2 Tricep Extension

woman doing bicep workout with resistance band

Again with feet shoulder width apart you'll want to bend/hinge from the hips until you're slightly bent over. With your arms bent at your sides, you'll want to extend your arm backward.

Try to keep your upper arm as stationary as possible and glued to your side. The only portion of your arm that should move is your lower arm as you extend it backward.

This movement targets your tricep and you should feel it in that area. Don't rush through the repetitions though. You can hurt your elbow and that's not good.

3 Press Variation

woman doing overhead press with weights

From a standing position, bring your dumbbells or resistance band handles up to your shoulders. From this position drive your arms up and overhead.

You can either keep your hands in the same position or twist them (as shown in the image below).

Don't try to go too fast with this movement either. Keep the correct form and focus on quality repetitions.

4 Bicycle Crunch

woman doing bicycle crunch

Come down onto your back and place your hands behind your head. Once you're ready to begin you'll lift your shoulders off the ground into a semi-crunch position. Then start twisting into a deeper crunch as you bring your left or right knee to your elbow.

Alternate between left and right for as many times as you can. Make sure you're really contracting and crunching as you draw your elbows to your knees.

Don't let the burn make you stop. Go the entire 40 seconds crunching as fast as you can while maintaining your form.

5 Push-Up

woman doing pushup

Last exercise in the round! The push-up!

Get down on your hands and toes into a plank position to do this exercise. You want your feet a little close together, but not completely touching and your hand's shoulder-width apart under your shoulders.

To perform this exercise you should go down until your arms are bent at a 90-degree angle and then come right back up. Do this as many times as you can in 40 seconds. Also, don't be afraid to go down to your knees. It's ok as long as you keep going!

Time to Get Your Low Impact HIIT Workout On

Save the image below so you can access the moves whenever you want!

I would incorporate this HIIT workout with either your current fitness program or build it into one that you'll start!

Adding a HIIT workout, whether it's a low impact HIIT workout or super high intensity jumping workout after my strength training session is one of my favorite things to do.

It allows me to burn off any extra energy I might have stored up and it allows me to burn out my muscles to entice growth.

Right-click the image and click “save as” to save to your computer 🙂

HIIT workout that includes exercises from this post

Can HIIT Workouts Really Help You Burn Fat?

According to an article in USA Today, HIIT is an effective workout at helping you to burn off body fat. (1)

By getting your heart rate up to a really high rate over a period of 4-10 minutes you can increase your fat-burning more than if you were to go out and jog a few miles.

HIIT allows your body to be in an increased fat-burning state for longer than if you just did steady-state cardio.

So, go ahead and add in some HIIT style training to your exercise program and see how the fat burning can be increased.

In combination with starting a keto diet, you're bound to get fit, look great and feel great!

What are you waiting for? Get your HIIT on and fuel up on some keto goodies!

Check out these other HIIT workouts here. 


Don't forget to pin this post for later!

woman doing a squat with her hands over her head