beginner HIIT · Low impact
Foundation Circuit
- Total time
- 20:00
- Rounds
- 3
- Work / Rest
- 30s / 30s
- Equipment
- mat, chair
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. Move slowly into and out of floor positions.
Warm-up
March & arm swings
1:30
Next: Hip hinges & shoulder rolls · Total left 20:00
Warm-up
- March & arm swings — 1:30
- Hip hinges & shoulder rolls — 1:30
Cool-down
- Easy walking — 1:00
- Floor stretches — 1:00
Modifications
Use a higher surface for push-ups or skip floor moves if getting down is difficult.
Exercises
1. Sit-to-stands
Form: Feet hip-width, stand without using hands if able.
Substitution: Use hands on thighs to assist
2. Incline push-ups
Form: Hands on chair seat, lower with control.
Substitution: Wall push-ups
3. Side steps
Form: Stay low and step wide, toes forward.
Substitution: Smaller side taps
4. Standing hip hinges
Form: Push hips back, flat back, slight knee bend.
Substitution: Hands on thighs for support
5. Bird dogs
Form: Reach opposite arm and leg, keep hips level.
Substitution: Arm-only or leg-only reaches