Try This Low-Impact HIIT Workout Routine at Home

High-intensity interval training (HIIT) describes any training that alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. It is definitely one of the most effective and effective ways to burn fat and boost aerobic capacity, but what most people don’t realize is that it doesn’t have to be very effective. If you do get hurt (or want to prevent injury), you can still reap the fat-burning, metabolism-boosting benefits of HIIT training, but with low impact moving. (Related: The Full Body HIIT Workout You Can Do At Home In Less Than 30 Minutes)

This HIIT workout routine you can do at home has been designed to help you push your max without hitting your joints. You don’t need just one piece of equipment or a lot of space (and you won’t disturb your neighbors with loud, bouncing jumps), so it’s routinely suitable for a hotel room or small apartment.

source:shape

How it works: Three days a week, do 1 set of each exercise on the circuit, performing each move with maximum intensity for 45 seconds, followed by 15 seconds of active healing (step sideways or walk around the room to catch your breath). Perform 2 to 4 total rounds, depending on how much time and energy you have.

Total Time: up to 15 minutes

You will need: No equipment

source:shape

A.
Stand with feet wider than hip-width apart. Bend right knee to lateral length, extending left leg and showing left foot, driving left arm forward and right arm backward with the elbows bent.

B.
By staying low in a occupied position, quickly shift weight to left leg, lowering left side, bending left knee and showing right foot. Swing right arm forward and left arm back. Repeat “skating” from side to side as fast as possible for 45 seconds.

Sets: 4

source:shape

A.
Stand tall, with feet hip-width apart, arms extended from above.

B.
Push the hips back and bend the knees to lower into a squat. Put your hands on the floor and quickly walk your feet back to full floor position. Immediately go down in a push. Press up, walk feet back in a squat, and return to standing, reaching for arms. That’s one rep.

Sets: 4

source:shape

A.
Sit on the edge of a sturdy chair or box, bending slightly. Insert abs with braces, and bend your knees about 90 degrees. Lay your toes lightly on the floor, and bend your elbows and hands in front of your shoulders.

B.
Gently lift your knees and touch your thighs with your hands, sitting upright as you stretch your legs. Then return to start and repeat as quickly as possible for 45 seconds. Tip: Think “during this movement – try to accentuate the lift, rather than the lowering, of the legs to work your abs more and help keep your body rate high.

Sets:
4

source:shape

A.
Start in full plank position with feet hip-width apart.

B.
Quickly kick right leg to left, as left hand reaches right foot and torso rotates to right, pivoting left foot. Return to start (turn back to full plate) and repeat on the other side. Continue alternating sides, moving as fast as possible for 45 seconds.

Sets:
4

source:shape

A.
With feet slightly wider than hip width, lower into a striking position with arms outstretched in front of the chest. Place left palm on top right.

B.
Lower your arms with hips in preparation for quick stand up, reach for arms and lift heels off the floor. Immediately return to starting position and repeat as fast as possible for 45 seconds. Tip: This move should feel like a busy jump without leaving the floor. Make your movement quick and explosive, but instead of jumping, just lift the heels off the floor.

Sets:
4

source:shape

A.
Start at lunch with left leg forward, arms bent at the sides, hands in fists.

B.
Quickly extend legs and lift onto balls of feet as arms extend over the fingers, fingertips reaching ceiling. Then return to start and repeat as quickly as possible for 45 seconds. Repeat on both sides. Tip: This move should feel like a long jump without leaving the floor. Make your movement quick and explosive, but instead of jumping, just lift the heels off the floor.

Sets:
4


News Reporter

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