beginner HIIT · Low impact
Low-Impact Starter
- Total time
- 18:00
- Rounds
- 2
- Work / Rest
- 30s / 30s
- Equipment
- bodyweight
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. Keep effort light to moderate. Breathe steadily.
Warm-up
Easy march & arm circles
2:00
Next: Hip circles & ankle rolls · Total left 18:00
Warm-up
- Easy march & arm circles — 2:00
- Hip circles & ankle rolls — 2:00
Cool-down
- Slow walk in place — 2:00
- Standing stretches — 2:00
Modifications
Hold a chair or wall for balance on any move. Take extra rest whenever needed.
Exercises
1. March in place
Form: Tall posture, drive knees to a comfortable height.
Substitution: Seated march
2. Chair squats
Form: Sit back to touch the chair, stand through your heels.
Substitution: Partial range squats holding a counter
3. Wall push-ups
Form: Body in one line, lower chest toward the wall.
Substitution: Wall chest press with smaller range
4. Standing knee raises
Form: Brace your core, alternate knees slowly.
Substitution: Hold a chair for balance
5. Alternating step-backs
Form: Step back softly, keep front knee over mid-foot.
Substitution: Small step-backs holding support