Low Impact HIIT Workout (LIHIIT)

Low-Impact HIIT Workout Cardio

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The low-impact HIIT workout is a great and quick way to burn calories while building muscles. It’s also a fun way to work out!

Low-impact HIIT workouts are becoming more and more popular these days. They are great for people who want to get fit quickly but don’t want to put too much strain on their joints. They use less weight than traditional high-intensity interval training (HIIT) workouts. There are many different types of low-impact HIIT workouts that you can do, depending on what type of equipment you have available. If you don’t have any equipment, you can still do them! You need to make sure that you keep moving so that you don’t hurt yourself. 

What is Low Impact Exercise?

Low impact exercises have little impact on your joints. You should include some low-impact exercise in your workout routine. A walk or jog is better than a run or sprint.

LISS Cardio

LISS Cardio vs Low Impact HIIT Workout

LISS cardio, or low-intensity steady-state cardio, is another excellent way to burn calories without stressing your body too much. You can either go for a light jog, a bike ride, or take a brisk walk.

LISS cardio and LIHIIT are great ways to burn calories, but LISS burns fewer calories and requires more time. HIIT is an excellent and quick way to burn calories while building muscles. It’s also a fun way to work out!

Low Impact HIIT workout

We all know that HIIT is very effective. But what if you are too tired to go to the gym? Or you can’t because of your injuries?

Fear not, I have created this low impact HIIT workout for you!

It’s not as intense as normal HIIT but still uses almost no equipment and takes only 15 minutes.

You will need: 

1-2 minute break (after each circuit)

Circuit 1: 

  • 3 rounds of 20 seconds work/10 seconds rest
  • 3x Jump squats
  • 10x Mountain climbers
  • 10x Burpees

Circuit 2: 

  • 3 rounds of 25 seconds work/15 seconds rest
  • 3x Squat thrusts
  • 10x Side lunges (5 each side)
  • 10x Jumping lunges

Circuit 3: 

  • 3 rounds of 30 seconds work/15 seconds rest
  • 3x Squat jacks
  • 10x Lunge jumps (10 each leg)
  • 10x Front kicks

If you don’t have a training mat, just use a yoga mat or a thick towel instead. 

Why Low Impact HIIT Cardio Workout is Unique

Low Impact HIIT workout is the Best Low Impact Cardio Exercises for Fat Loss and Toning

HIIT is a great way to burn fat and boost your metabolism. Low-impact moves allow beginners to get results. You can do this workout anytime, anywhere!

High-intensity interval training (HIIT) can be done anywhere, even while walking or standing. It can be used to burn calories and improve metabolism. It also improves insulin sensitivity and blood sugar control.

Walking down into a plank engages multiple muscle groups; the bottom pushup is arguably the best bodyweight exercise period. Planks increase flexibility and range of motion in the body. This workout includes walking down into a plank and then pushing up again.

Squats are easily modified for beginners, and kicks are an easy cardio workout targeting core and leg muscles. The lateral step targets the butt and thigh muscles, while the standing row targets the upper body muscles.

A great cardio workout You’ll be punching and kicking your way to fitness!

Examples of High-Intensity Low Impact Workout (HILIT)

Low-impact exercises can be as effective as high-intensity ones. Stationary bikes, rowers, and elliptical trainers are great cardio machines. You can do HILIT workouts on them. A typical HILIT workout on these machines might look like: “

Warm-up at a moderate pace for 5 minutes.

all-out effort for 30 seconds. recovery pace for 30 seconds. Repeat this pattern for 5 to 10 minutes. Cool down for 5 minutes. This basic plan can easily be modified for your time, intensity, and recovery periods.

A mountain climber is an exercise that involves climbing up a hill or mountain using your arms and legs. This is a great cardio workout because it gets your heart pumping fast and burns lots of calories. You can also use this as a strength training exercise if you hold weights.

Push-ups are excellent exercise because they work every muscle in your body. They’re easy to do, and they’ll make you sweat. Burpees are great if you want to burn some calories fast. They’re hard to master, though, and they require jumping. Burpees without jumping are easier to learn and more effective.

Speed squats are great for building strength, but you should do them slowly if your knees aren’t strong enough. Kettlebell swings are great for building power and explosiveness, but you should do slower reps if you’re still new to kettlebells. Alternating lunges are great for developing stability and balance, but you should do slow reps if you’re still learning how to use your body properly.

Other workout options that bring intensity without impact include cardio kickboxing, bodyweight exercises like TRX, powerlifting, and treadmill walking with an incline. Expect to see HIT workouts grow in popularity. These workouts offer an intense workout, opportunities to improve cardio endurance, get a good calorie burn, and avoid injury. More gyms will start offering classes to keep your heart rate up without exhausting you or causing injuries. As a trainer, staying current and understanding the benefits of new workout trends is important.

HIIT workouts have a role in health and fitness but shouldn’t be done more than twice a week.

Benefits of Low impact HIIT workout

When the muscles supporting joints don’t have sufficient strength, intense activities like squat jumps and jumping can stress the cartilage, ligaments, tendons, and even the bone that make up the joint, leading to acute pain and gradual wear and tear problems. For beginners and older people, one thing to consider when doing any activity is how strong your joints are. Squat jumps and bounding can be very dangerous if you’re not ready for them. Low-impact exercises help you to stay fit without causing any injuries. Your muscles get stronger while your joints stay healthy.

Make a HIIT workout Low Impact 

It’s not difficult to make high-intensity workouts low-impact. Mauro S. Maietta, Crunch’s district manager of fitness and an AFAA-certified personal trainer. Similar exercises for strengthening your lower body include an upper-body component that will increase your heart rate and engage your entire body more. “And look beyond running for cardio intervals.” For you to get moving on the right path—low-impact, easy—we’ve put together six intense exercises that can increase the heart rate, burn massive calories, and build muscle all over. There’s no jolting or jumping required.

LowImpact try to do them every day.

This workout includes exercises that use your own body weight. You can use dumbbells to make the exercise harder.

HIIT Workout Circuit Strength

Resistance training circuits are ideal for developing functional strength while also giving you a cardio workout. Compound exercises prioritize body parts over isolation movements. This circuit uses light dumbbells to get a big bang for your buck. You’ll do 12 reps of each exercise before resting for 30 seconds and repeating the circuit for 2-3 rounds.

Squats are exercises that strengthen your legs and back muscles. You should do them every day. They help you maintain your posture. Squats also work your glutes and hamstrings.

Side lunges strengthen your quadriceps and calves. Lunging helps prevent knee injuries. Lunge backward to strengthen your biceps. Reverse lunges strengthen your shoulders. Bend over and lift weights to strengthen your arms.

What makes a workout low-impact HIIT?

HIIT workouts are great for people who want to lose weight or tone up quickly. They’re also great for people who want a full-body workout without spending hours on the treadmill. This type of workout is perfect for beginners because you’ll be able to see results much more quickly than if you were doing traditional cardio exercises.

of a low-impact HIIT workout

Low impact means you won’t be doing any running or jumping. You’ll be walking or jogging slowly. High intensity means you will work hard but still move quickly enough that your heart rate stays elevated.

HIIT Workout Rowing Speed Intervals

Rowing is an excellent cardio workout that works muscles from head to toe. You’ll row for 30 seconds at a time, then rest for 30 seconds. Your legs will work hard during this interval, but your back won’t feel any impact. This is a great way to work out without hurting yourself too much.

HIIT Workout Indoor Cycling Ladders

Cycling is a favorite low-intensity exercise that burns calories and builds muscle. You can use this workout as a full body or core workout. Your legs burn more than other parts of your body while cycling.

Fast, Medium, Slow, High, Medium, Medium, Fast, Light, Medium.

Ellipticals are great cardio machines because you get a full-body workout without doing much work. They’re also easy to use and maintain.

HIIT Workout Elliptical Intensity

HIIT Workout Elliptical Intensity

Ellipticals are a type of exercise machine used to help people get fit. People use them because they’re easy to use and don’t require much space. They also provide an alternative to running.

A slow-moving creature that doesn’t move quickly or easily. Light resistance means it moves slowly but doesn’t do much damage. High resistance means it moves quickly and does more damage than low resistance. Medium resistance moves slower than light resistance but faster than high resistance.

HIIT Workout Treadmill Incline Walking Intervals

Walking on the treadmill is a great exercise to burn calories. You’ll need to maintain your speed while walking on an incline. This workout requires you to move forward, but you won’t be running. Instead, you’ll be walking.

Keep your hands off the railings. Don’t hang on to them. If you feel like you need to slow down or stop, do so. You should be fine if you’re going uphill.

This program should be easy to understand and follow. It uses simple commands and instructions. It doesn’t require any advanced knowledge or programming skills.

HIIT Workout Isometric Strength Supersets

High-intensity workouts do not need to be high-impact. Isometric exercises build strength, control, and stability. Your heart moves in a big way when doing these exercises.

Isometrics are an excellent exercise for building strength. Squeezing your muscles will activate them more than normal movements. You’ll need to work hard to get stronger. Do this workout 3 to 4 times per week.

This program is designed to strengthen your core muscles. It helps you improve your posture. You should do this exercise daily because it strengthens your back, abs, arms, shoulders, and legs.

This yoga exercise requires stretching your body by bending forward and backward. You should also lift your legs up and down while stretching your arms out. Your hands should be placed together as if you were praying. When you do this exercise, you should breathe deeply.

Frequently Asked Questions

For how long should I do high-intensity cardio?

The length of time you should spend doing high-intensity cardio depends on several factors, including your age, fitness level, and goals. However, generally speaking, the more time you spend doing this exercise, the better. High-intensity cardio helps improve heart health by making the heart and lungs work harder and lowering the heart rate at rest. It also reduces inflammation and can help to lose weight healthily.

When starting out with high-intensity cardio training, gradually increasing your workload is important. This will ensure you don’t get hurt or feel burned out too soon in your program. And as always, consult with a healthcare professional before beginning any new workout routine!

Are low-impact HIIT workouts effective?

Many believe low-impact HIIT workouts are just as effective as traditional cardio exercises regarding burning calories and improving cardiovascular health. Studies have shown that these workouts can help increase the number of mitochondria in your cells, which is a key factor in fat loss. Also, they cause the body to make more endorphins, which are important hormones for energy metabolism and mood regulation.

Can you lose weight with low-impact HIIT?

Yes, you can lose weight with low-impact HIIT if done properly. As was already said, HIIT involves high-intensity interval training (HIIT), which is a short but intense burst of activity followed by a rest period. This exercise helps burn calories quickly and increases your heart rate. It has also been shown to improve cardiovascular health and decrease fat storage in the body.

Is low impact better than HIIT?

There is no one-size-fits-all answer to this question, as the best way to achieve successful results may vary depending on your activity level and goals. On the other hand, general guidelines say that HIIT should be done faster than low-impact exercises to get more cardio benefits. Also, HIIT workouts work your muscles more overall, which can cause your testosterone and growth hormone levels to rise more. These hormones help you lose fat and respond better to insulin, two important steps toward a healthy weight and good fitness.

So if you’re looking for maximum results with minimum fuss, then high-intensity interval training (HIIT) might be the perfect fit!


In summary, HIIT workouts are great for burning fat and building cardiovascular health. LI-HIIT workouts may be more efficient than alternating between LISS and HIIT workouts. However, they may cause muscles to adapt, lessening their ability to burn fat gradually. For this reason, people are recommended to alternate LISS and HIIT workouts rather than putting them back-to-back on the same day.