Most HIIT workouts you see online involve a lot of jumping. That is a problem if you live in an apartment with neighbors below you, if your knees or ankles complain, or if you are simply new to exercise and want to build up gradually. The good news is that interval training does not have to be high-impact to work your heart and muscles. This guide gives you a complete low-impact HIIT workout for beginners that takes about 20 minutes, needs no equipment, and keeps both feet on the floor for almost every move.
What Does “Low-Impact HIIT” Mean?
HIIT stands for high-intensity interval training. You alternate short periods of hard effort with short periods of rest. “Low-impact” simply means that you replace jumps and hops with moves where at least one foot stays on the ground at all times. You still raise your heart rate, but you reduce the stress on your joints and the noise you make.
The “hard” part is still hard. You get the intensity from moving faster, using bigger ranges of motion, and keeping your large muscles, like your legs and glutes, working. A good target for the work intervals is an effort of about 7 to 8 out of 10, where you can say only a few words at a time.
Who Is This Workout For?
- Beginners who want a gentle introduction to interval training.
- Apartment dwellers who want to keep the noise down.
- People returning to exercise after a break.
- Anyone who prefers lower-impact exercise for comfort.
If you have a medical condition, an injury, or are pregnant, talk to your doctor before starting a new workout program.
What You Need
- A clear floor area about the size of a yoga mat.
- Supportive athletic shoes.
- A timer or interval app on your phone.
- A sturdy chair or couch for easier versions of some moves.
- Water and a towel.
How the Workout Works
You will do six exercises. Each one lasts 40 seconds, followed by 20 seconds of rest. Going through all six makes one round, which takes six minutes. Beginners can start with two rounds, and you can build up to three rounds over a few weeks. Add a short warm-up and a cool-down on either side.
Warm-Up (2 to 3 Minutes)
- March in place for 60 seconds, swinging your arms.
- 10 arm circles forward and 10 backward.
- 8 slow bodyweight squats.
- 8 hip hinges, pushing your hips back with a flat back.
The 6 Low-Impact HIIT Exercises
1. Fast March With Arm Drive
Stand tall and march as quickly as you can, lifting your knees to hip height while pumping your arms. This gets your heart rate up without any jumping. Easier version: lower your knees and march at a steady pace. Harder version: lift your knees higher and pump your arms faster.
2. Squat to Overhead Reach
Stand with your feet shoulder-width apart. Sit your hips back and down into a squat, keeping your chest tall and your weight in your whole foot. As you stand, reach both arms overhead. This works your legs and glutes, which are large muscles that raise your heart rate quickly. Easier version: squat down to a chair and lightly touch it before standing. Harder version: pause for a second at the bottom.
3. Alternating Reverse Lunge
Step one foot straight back and lower until both knees bend to about 90 degrees, then push through your front foot to return to standing. Alternate sides. Keep your front knee over your ankle and your torso upright. Easier version: hold on to a chair for balance and take a shorter step. Harder version: slow the lowering phase to three seconds.
4. Step-Back Burpee (No Jump)
From standing, squat down and place your hands on the floor. Step one foot back, then the other, into a plank. Step each foot back in, and stand up, reaching overhead. This is a burpee without the push-up or the jump. Easier version: put your hands on a sturdy couch or chair. Harder version: add a push-up in the plank position.
5. Standing Knee-to-Elbow Crunch
Place your hands behind your head with your elbows wide. Lift your right knee and bring your left elbow toward it by rotating your torso, then switch sides. This works your abs and obliques while keeping you upright. Easier version: bring your knee up and lightly tap your hand instead of your elbow. Harder version: slow the movement and squeeze your abs hard at the top.
6. Slow Mountain Climbers
Start in a high plank with your hands under your shoulders. Bring one knee toward your chest, then return it and switch legs, stepping rather than jumping. Keep your hips low and your core tight. Easier version: place your hands on a couch or sturdy chair to reduce the load on your arms and core. Harder version: speed up the pace while keeping control.
The Full 20-Minute Low-Impact HIIT Workout Plan
- Warm-up: 2 to 3 minutes.
- Round 1: All six exercises, 40 seconds of work and 20 seconds of rest each (6 minutes).
- Rest: 1 minute of walking and water.
- Round 2: Repeat all six exercises (6 minutes).
- Rest: 1 minute.
- Round 3 (optional): Repeat once more if you feel strong (6 minutes).
- Cool-down: 3 minutes of slow walking and gentle stretching.
With three rounds, the whole session takes about 25 minutes, and with two rounds it takes about 20. If 40 seconds feels like too much, start with 30 seconds of work and 30 seconds of rest.
A 4-Week Progression
- Week 1: Two rounds, 30 seconds on and 30 seconds off, two or three days.
- Week 2: Two rounds, 40 seconds on and 20 seconds off, two or three days.
- Week 3: Three rounds at 30 seconds on and 30 seconds off, two or three days.
- Week 4: Three rounds at 40 seconds on and 20 seconds off, two or three days.
Take at least one rest day between sessions. If your muscles are very sore or you feel unusually tired, repeat a week before moving on.
How to Make It Quieter
- Use a thick exercise mat or a folded blanket to reduce noise and cushion your hands.
- Step softly instead of stomping, especially on lunges and burpee step-backs.
- Do the workout at a time when your neighbors are likely to be awake.
How Does This Fit Into a Weekly Routine?
According to the Physical Activity Guidelines for Americans, adults need at least 150 to 300 minutes of moderate-intensity activity each week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening on at least two days. This workout counts toward your cardio target, and the squats and lunges give your legs a strength stimulus too. Pair it with two strength sessions each week, such as our beginner dumbbell workout, and add a gentler day with our Japanese walking plan. If you are ready for a bigger challenge, see our guide to the best HIIT exercises for beginners.
Common Mistakes
- Moving too slowly during the work intervals. Low-impact does not mean low effort.
- Skipping the warm-up. It prepares your joints and muscles.
- Letting form slip. If you get sloppy, shorten the interval or use an easier version.
- Training hard every day. Recovery is when your body adapts.
- Holding your breath. Breathe steadily throughout each movement.
When to Stop and Get Advice
Stop right away and seek medical advice if you feel chest pain, dizziness, severe shortness of breath, or sharp joint pain. Mild muscle fatigue is normal, but pain is not.
Frequently Asked Questions
Is low-impact HIIT as effective as regular HIIT?
Effectiveness depends on how hard you push during the work intervals. Low-impact versions can raise your heart rate substantially when you move quickly and use your big muscles, and they are easier on your joints. The best workout is one you can do consistently.
How many times a week should I do it?
Two to three times a week is a good starting point, with at least a day of rest between sessions.
Can I do this workout every day?
It is better to give your body recovery time. On other days, try walking, stretching, or light strength work.
Do I need to warm up for such a short workout?
Yes. A few minutes of easy movement prepares your muscles and joints and makes the harder intervals feel better.
Will this help me lose weight?
Exercise supports overall health and burns energy, but weight changes depend on your total activity, eating habits, sleep, and individual factors. Treat this workout as one part of a bigger routine.
The Bottom Line
You do not need to jump to get a good interval workout. With six simple moves, a timer, and about 20 minutes, you can train your heart and your major muscles without stressing your joints or disturbing your neighbors. Start with the easier versions, follow the four-week progression, and build up at your own pace.
This article is for general information only and is not medical advice. Talk to a healthcare professional before starting a new exercise program, especially if you have a medical condition, and stop if you feel pain or unwell.
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