Think high-intensity interval training (HIIT) always involves jumping jacks and burpees? Think again! While those explosive moves certainly get your heart pumping, HIIT can be just as effective with low-impact workout options. The key is to alternate between periods of intense effort and brief recovery, regardless of the exercise. Whether you're power walking, cycling uphill, or rowing, or lifting weights you can reap the benefits of HIIT – increased calorie burn, improved cardiovascular health, and enhanced fitness – all while minimizing the stress on your joints.
This intermediate 3-Day Low-Impact Workout Split is designed for those seeking to enhance strength with a focus on low-impact movements that have no jumping. Follow the three workouts weekly for continuous strength gains.
Looking for a longer low impact workout routine? Try our 6 Week program Scorch Fit!
Workout #1 - Full Body Low Impact Strength
Workout Duration: 24 Minutes
Play this workout with a warm up and cool down here.
Movements:
Push-up with Side Plank (3 Sec Hold), Tricep Raise, Squat Press, Weighted Sumo Squat, Single Leg Squat to Seated, Slow Bicycle
Workout #2 - Full Body Low Impact Strength
Workout Duration: 19 Minutes
Play this workout with a warm up and cool down here.
Movements
Circuit 1: Walkout, Lunge with Hammer Curl, Donkey Kick Out
Circuit 2: Sprinter Pull, YTW, Full Plank with Arm Circle
Circuit 3: Standing Reverse Fly, Bent Over Row, Bicep Hold
Workout #3 - Full Body Low Impact Strength
Workout Duration: 24 Minutes
Play this workout with a warm up and cool down here.
Circuit 1: Weighted Squat with Calf Raise, Overhead Press (Palms Out), Weighted Romanian Deadlift, Concentration Curl, Flying Superman, Glute Bridge
Circuit 2: Cross Body Hammer Curl, Standing Tricep Kick Back, Lateral Raise, Table Tap, Oblique Crunch, Asymmetrical Push-up (on Knees)
