Powerful Low Impact HIIT Workout (No Equipment)

Powerful Low Impact HIIT Workout (No Equipment) is another excellent body weight workout from Heather Robertson. It’s also another one of her creeper workout. It seems easy enough until suddenly, around the halfway point, you realize you are working hard. But not so hard you feel worn out or wasted at the end of the workout. I actually felt really good afterwards. Well worked, too. I didn’t use this as my strength workout but you could use it that way if you wanted–as a cardio + strength body weight workout. I used as a low impact cardio conditioning workout. According to my FitBit I burned 300 calories.

This workout is made up of 4 circuits each containing 5 exercises. Each circuit is done twice. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery, Heather previews the next exercise.

Powerful Low Impact HIIT Workout (No Equipment) is 46:16 minutes; 2:30 minute warm up and 2:30 minute stretch. Equipment: fitness mat. I also used a chair for balance for the first two exercises in Circuit 3.

Circuit 1:

  1. Side lunge and twist (side lunge into knee raise, twist opposite elbow to knee as it raises)
  2. Repeat #1 on other side of body
  3. Inchworm push ups (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and raise arms overhead while also raising onto toes)
  4. Plank reach combo (in elbow plank, extend one arm in front of you then other arm, raise one leg then raise other leg; when you repeat the circuit you are in straight arm plank)
  5. Leap frog (with legs wide, squat, touching floor with fingertips and when you stand, raise arms overhead while also raising onto toes)
  6. Repeat #1-5

Circuit 2:

  1. Deadbug (lay on back, knees bent and feet raised off floor, palms against knees, extend one leg straight and same side arm straight overhead, alternate sides)
  2. Squat & side lunge (alternating side lunges with a narrow squat when changing sides)
  3. Plank kick through (in straight arm plank, kick one leg under body, rotating torso and raising opposite hand off floor to tap foot as it extends out to side, alternate sides)
  4. Chair pose & squeeze (while holding chair pose isometrically, extend arms straight overhead then pull elbows down, squeezing shoulders together)
  5. Side to side punch (squat + one side punch, alternate arms)
  6. Repeat #1-5

30 second rest

Circuit 3:

  1. Deadlift & lunge (single leg deadlift, reaching one hand to floor and raising non-working leg straight behind you, bring leg forward into knee raise then back into a reverse lunge)
  2. Repeat #1 on other side of body
  3. Walking plank taps (alternate elbow plank with straight arm plank, when in straight arm plank, tap each shoulder with opposite hand)
  4. Squat & kick (one squat alternated with one front kick, alternate legs)
  5. Squat jacks (low impact jacks with a narrow squat between sides)
  6. Repeat #1-5

Circuit 4:

  1. Speed skater (lateral low impact skaters, reach one hand to floor when in cross-back lunge and reach both arms overhead when changing sides)
  2. Windmill lunge (alternating stationary side lunges, circle arms when changing sides, reaching both arms to foot while in lunge)
  3. Plank toe taps (in elbow plank, alternate tapping foot out to side)
  4. Bear push ups (in bear pose (on hands and toes, with knees bent and hovering a few inches off the floor), walk feet out to plank, do one push up then walk feet back into bear pose)
  5. Burpees (start standing, squat and place hands on floor, walk feet out to plank, walk feet back into hands, stand and reach arms overhead)
  6. Repeat #1-5

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


2 thoughts on “Powerful Low Impact HIIT Workout (No Equipment)

  1. I really liked this workout. It slots somewhere between recovery and moderate intensity cardio for me. I finished it off with Caroline’s 15 min wall sit challenge. I did this mini-workout a couple weeks ago and thought it good enough for a repeat performance today. 😁


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