Low Impact HIIT Workout (No Equipment)

Low Impact HIIT Workout (No Equipment) is primarily a body weight strength workout from Heather Robertson. But each circuit contains one low impact cardio exercise so it is also a cardio + strength workout. Plus, many of the strength exercises will really get your heart rate elevated. I was working hard in this workout but it is also very doable. No complicated or difficult exercises but they will all work you well. Because I workout for an hour every morning and this workout is only 42:30 minutes, I used Heather’s 16 minute Low Impact HIIT Workout as a finisher. Between the two workouts I got nearly an hour of excellent low impact cardio + strength work. I burned 400 calories between the two workouts.

Low Impact HIIT Workout (No Equipment) is 42:41 minutes; 2:20 minute warm up and 2:45 minute stretch. Equipment: fitness mat. This workout has 3 circuits and each circuit contains 6 exercises. Each circuit is done twice before moving on to the next circuit and each exercise is done for 45 seconds followed by 15 second recovery. There is a timer in the lower left hand side of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Circuit 1:

  1. Squat & ankle tap (stand with hands behind head, one squat + one insole tap (raise one leg with insole facing ceiling while tapping insole with opposite hand), alternate legs)
  2. Side bridge & kick (in modified side elbow plank with both knees bent and top arm raised to ceiling, lower hips to floor then raise hips while also kicking top leg out high and straight)
  3. Repeat #2 on other side of body
  4. One leg push ups (do one single leg push up, lower body to floor, do one superman then push back up to 3 leg plank, alternate legs)
  5. Full body crunch (lay on back with arms extended overhead and legs extended straight, bring knees into chest while also crunching upper body and reaching hands to heels)
  6. Flying frog (squat then raise up onto toes, when in squat tap fingers to mat between legs, when you raise onto toes alternate extending arms out to sides in a T with raising both arms overhead)
  7. Repeat #1-6

30 second rest

Circuit 2:

  1. Tick tock lunge (pendulum lunge–alternate front lunge w/ reverse lunge)
  2. Repeat #1 on other side of body
  3. Side-side push up (do one push up, step hands out to one side, do one push up, step hands back to start, do one push up, step hands out to other side, do one push up)
  4. Bicycle crunch
  5. 1.5 sumo squats (lower into sumo squat, raise halfway, lower back into sumo squat then stand)
  6. Hip twister (squat, at top of squat twist hips to one side, alternate sides, hands are held together in front of chest with elbows raised to shoulder level)
  7. Repeat #1-6

30 second rest

Circuit 3:

  1. Side lunge & curtsy (alternate side lunge with curtsy/cross-back lunge)
  2. Repeat #1 on other side of body
  3. Inchworms climbers (stand at one end of mat, hinge forward and walk hands out to plank, pull one knee in under body repeat on other knee, walk hands back to feet, stand and raise onto toes, reaching arms overhead)
  4. Cross toe touch (lay on mat, legs extended to ceiling, hands behind head, crunch upper body, reaching one hand to outside of opposite foot, alternate sides)
  5. Push up & reach (one push up then reach one arm in front of you, alternate arms with a push between each reach)
  6. Crouching jacks (do one narrow squat reaching hands to floor, stand and step one foot out to side with jumping jack arms, alternate sides with a narrow squat between each side)
  7. Repeat #1-6

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


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