HIIT
Low-impact HIIT
Hard 30-second bursts with no jumping: speed squats, step jacks, shadow boxing and more.
The effort comes from speed and intent, not impact. Push hard in each 30-second interval — you shouldn't be able to say more than a few words — then recover in the 30-second rest.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set 3 rounds — rest 1 min between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Step jacks (low-impact jacks) Fast |
30 sec | 30 sec |
 Bodyweight squat Speed squats — stay tidy |
30 sec | 30 sec |
 Shadow boxing Punch fast |
30 sec | 30 sec |
 Marching on the spot High knees, fast arms |
30 sec | 30 sec |
 Mountain climber Step it in slowly if needed |
30 sec | 30 sec |
Cool-down 3 min
- Easy march to bring your breathing down1 min
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Standing thigh stretch, holding a chair, left20 sec
- Standing thigh stretch, holding a chair, right20 sec
- Chest stretch, hands clasped behind you20 sec
- Sideways bend, both sides20 sec
This workout is part of: 4-week home strength starter, 4-week dumbbell foundations.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026