Everybody loves a good HIIT workout but sometimes it can cause knee pain!
If you have bad knees but you still want to stay active, this HIIT workout is gold.
You will be moving (and sweating) like Usain Bolt.
BUT you won’t have to worry about knee pain from this exercise.
- No jumping
- No squats
- No crazy movement
Just simple, fast, and effective HIIT workout that is low impact and very easy on the knees.
I personally have some discomfort in my knees at the moment.
So I’m really happy to have an awesome HIIT workout routine that I can still do while my knees get stronger.
HIIT Workout Video: Exercise List
Here’s the format for this low impact HIIT workout.
I always like to include this in case you’re browsing in a place where you can’t watch the video immediately.
To complete this workout, do each exercise back to back for 30 seconds each.
Then take a 2 minute break and repeat for a total of two sets.
Stand with your knees hip-width apart. Make sure to keep your back straight.
Step your right foot out to the right side while swinging your arms upward.
Bring your right foot back to the original position while swinging your arms downward.
Next, step your left foot out to the left side while swinging your arms upward.
Bring your left foot back to the original position while swinging your arms downward.
Repeat the process for 30 seconds.
As you can see, step jacks are the low impact HIIT workout replacement for jumping jacks.
They let you do a fast-paced cardio exercise without impacting your knees and making your joints hurt.
They’re also highly similar to some modern dance moves, so you’ll look and feel like you’re simply dancing to music!
Double High Knees
Stand with your feet hip-width apart.
Hold your arms up while keeping your elbows flexed at a 90-degree angle. Maintain this angle throughout this workout.
Raise your right knee to your chest while bringing your arms down. Do this twice, then put down your right knee.
Raise your left knee to your chest while bringing your arms down. Do this twice.
Repeat this process for 30 seconds.
Remember: don’t unfurl your arms on the way down! Your elbows should be flexed the whole time.
I love this low impact HIIT workout because it helps me develop my abdominal muscles as well as my leg muscles.
Stand with your feet wider apart than shoulder-width.
Extend your arms at the sides to form a T with your body.
Swing your right hand down to touch your left foot while bending your waist.
Straighten your waist and go back to the original position.
Next, swing your left hand down to touch your right foot. Bend your waist as you go along.
Do as many toe touches as you can for 30 seconds.
I personally like these toe touches since they help me improve my lower back strength and reduce the chances of developing lower back injuries.
They also help enhance core muscle strength, which is key to improving overall fitness and health.
This low impact HIIT workout uses more muscle groups than toe touches that are done while lying on the floor.
The best part? They won’t hurt your knees!
Stand with your feet shoulder-width apart.
Bend your knees and put your hands on the floor.
Step your right foot backwards, followed by your left foot. Make sure to land on the balls of your feet.
You should know be on the planking position. (I also talk about planking in this article.)
Keep a straight line from your head down to your feet and ensure your butt isn’t sagging down or sticking up in the air.
Step your right foot forward, followed by your left foot. Both feet should be just several inches away from your hands.
Stand up and bring your hands up above your head.
Do as many burpees as you can within 30 seconds.
My version of the burpee is a low impact HIIT workout but, if you’re on an advanced level, you can make this more challenging by jumping your feet back instead of simply stepping them back.
You can also jump both feet back together instead of doing it one by one.
Lie down on the floor and place both hands behind your head.
Put your legs together and raise them up while bending your knees.
Bring your right elbow towards your chest while pulling your left knee upward. Your elbow and knee should meet.
Put your right elbow down and straighten your left leg.
Next, bring your left elbow towards your chest. It should meet with your right knee.
Put your left elbow down and straighten your right leg.
Repeating the process should make you look like you’re pedaling in the air.
Do as many bicycles as possible within 30 seconds.
Get into the plank position by putting your hands and toes on the floor. Keep your elbows locked and ensure your body forms a straight line from head to toe.
Pull your right knee up to your chest.
Straighten your right knee, then bring your left knee up to your chest. Straighten your left knee afterward.
Repeat the process within 30 seconds.
Remember: keep your knees flexed when bringing them up to your chest so they don’t come into contact with the floor.
And That’s It!
This is my low impact HIIT workout! I hope it will encourage you to get back to doing HIIT exercises as well as other types of workouts.
If you’re a beginner, you’ll find that the workout is easy — yet it will surely make your muscles burn. You can pair it with my 30 Day Workout Plan for Beginners to see more results.
Once you start to notice an improvement in your fitness level, you can try my Squat Challenge.
HIIT Workout Video
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