Low Impact HIIT Cardio + Legs Workout

OMG–I love this woman’s workouts. Now all I want to do is Heather Robertson workouts! I have my rotation calendar mapped out up to my surgery at the end of this month and now I want to re-do it so I can do more of Heather’s workouts. I chose this one for my doubles workout today because, unlike the other one of hers I did earlier this week (No Jumping HIIT Workout), this one has a warm up and a stretch. Now, I would not call this a true HIIT workout. It is an interval workout but it wasn’t “high” intensity. I was never in my Peak Heart rate zone (according to my FitBit, but I also never felt like I was peaking) but I was in my cardio zone the entire workout (except warm up and stretch). I burned 250 calories. That’s a solid cardio workout. In fact, I considered this a cardio workout, not a lower body workout. There are a lot of squats, but that is necessary for low impact intensity. The best part about this workout is it felt good! I was energized afterwards. I had fun and I got a great workout. I love the music and the way her workouts are set up visually. I like her tempo/pace and she has perfect form. The two workouts of hers I’ve done so far have been excellent workouts and an overall great experience.

**10/16/19–I returned to this workout again today. This time I wore a 6 pound weighted vest and used 3 pound dumbbells for many of the exercises. It was much more intense! This time my FitBit said I burned 300 calories. It definitely felt more challenging.**

Like Heather’s other workout that I’ve done, this is all music–no talking or even voice over, other than the intro at the beginning. There is a counter in the bottom right hand corner of the screen, counting down your interval. During the 15 second recovery between exercises, the next exercise is featured in the center of the screen with a clock, counting down the 15 seconds.

Low Impact HIIT Cardio + Legs Workout is 40 minutes; 30 second intro, 4 minute warm up and 5 minute stretch. It is set up in 3 circuits of 5 exercises that are repeated. There is no jumping and no equipment needed. However, I did use some one pound boxing grips for a few of the exercises and next time I do this workout I will also wear a weighted vest. Each exercise is done for 45 seconds with 15 seconds of recovery between exercises.

  1. Knee drive (alternating knee raises while pulling arms down from overhead)
  2. Low impact lateral skaters (tapping the floor when in curtsy lunge)
  3. Squat & punch (3 alternating front punches, squat and do 3 more alternating front punches while remaining in squat, continue alternating)
  4. Star steps (low impact jacks with a narrow squat between each side)
  5. Slow mountain climbers, bringing knee toward opposite elbow under body
  6. Repeat #1-5
  7. 20 second rest
  8. Boxer squat (alternating cross punches with a squat between each punch)
  9. Shuffle Jacks (while in squat, take 2 wide steps to side then stand and do jumping jack arms (once) overhead while tapping outside foot to side, alternate sides)
  10. Inch Worm with Push Up (start standing, forward fold and walk hands out to plank, do one push up then walk hands back to feet, stand and raise onto toes like you are jumping while also pushing arms overhead)
  11. Squat and Twist (squat with hands in prayer in front of chest and when you stand, rotate/twist torso to side while also opening arms to side in a T, alternate sides with a squat between each side)
  12. Power Jack (side to side wide squats with jack arms)
  13. Repeat #8-12
  14. 20 second rest
  15. Step & Squeeze (hamstring curls while pushing arms in front of you and pulling elbows back at shoulder level)
  16. Deadlift Jack (straight leg forward fold, reaching arms to toes, stand and raise both arms overhead while lifting one leg out straight to side, alternate sides with a deadlift between each leg lift)
  17. Side lunge with knee raise at the top, bringing opposite elbow to knee when its raised
  18. Repeat #17 on other leg
  19. Plank press up (low impact squat thrust)
  20. Repeat #15-19

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


8 thoughts on “Low Impact HIIT Cardio + Legs Workout

  1. Ha, I did this workout this morning as my cardio, too! I subscribed to Heather for a long time before I actually did her workouts…wasn’t sure if I’d like the music-only format. Now I love them and she’s lately my go-to for cardio to supplement lifting. Her workouts are so well put-together and I always feel energized and well-worked-out afterwards — without feeling drained. I love her no equipment, weighted HIIT (not really true HIIT, but you know…), low impact, and no repeat workouts. She has some solid short stretches, too.

    Love your blog. I’ve been following for a long time 🙂

    Liked by 1 person

    1. I plan to try one of her No Repeat strength workouts soon. I don’t dislike it when trainers talk during workouts but there is something about the music only that is very soothing.


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