The Best Low Impact HIIT Workout Routine for Beginners

High-Intensity Interval Training (HIIT) is famous for delivering fast results by alternating short bursts of intense effort with recovery periods. But if you’re new to fitness—or worried about joint pain and injuries—traditional HIIT can feel intimidating or even off-limits.

That’s where low impact HIIT comes in. This beginner-friendly version gives you all the fat-burning, endurance-building benefits of HIIT while keeping your movements gentle on your joints. Whether you’re dealing with sensitive knees, recovering from injury, or simply want a safer way to get fit fast, low impact HIIT workouts can be a game-changer.

In this post, you’ll learn what low impact HIIT is, why it’s an ideal choice for beginners, and how to design your workouts for the best results. You’ll get a straightforward, beginner-friendly routine to try right away, along with essential tips to stay safe and keep progressing with confidence.

Disclaimer: This blog is designed to provide helpful tips but isn’t personalized medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider before starting a new exercise program or making changes to your health routine. For full details, see our Disclaimer & Terms of Use.

What Is Low Impact HIIT?

Traditional HIIT often involves jumping, sprinting, or plyometric moves that put stress on your joints. Low impact HIIT replaces those with exercises where at least one foot stays grounded at all times.

This keeps the heart rate up through controlled, rhythmic movements without the pounding forces that can cause soreness or injury.

Examples of low impact moves include:

• Marching or stepping in place

• Low step lunges

• Modified mountain climbers (hands on a sturdy surface)

• Standing punches or arm circles

• Side steps with arm swings

By adjusting intensity and duration, you get the same calorie-burning and cardiovascular benefits in a safer, more sustainable way.

Benefits of Low Impact HIIT for Beginners

Low impact HIIT offers a powerful combination of effectiveness and safety, making it ideal for those just starting their fitness journey.

• Joint Friendly: By focusing on movements that keep at least one foot on the ground, low impact HIIT minimizes stress on your knees, hips, and ankles. This reduces the risk of joint pain or injury while still giving your cardiovascular system a solid workout.

  
  

• Time Efficient: These workouts typically last 20 minutes or less, making them perfect for busy schedules. You can get an intense, calorie-burning session without spending hours at the gym.

  
  

• Boosts Metabolism: The bursts of higher-intensity effort increase your heart rate and metabolism, leading to calorie burn that continues even after you finish exercising—a phenomenon known as the afterburn effect.

  
  

• Builds Strength & Endurance: Combining cardio intervals with bodyweight strength moves helps tone muscles and improve overall endurance, giving you balanced fitness benefits.

  
  

• Increases Confidence: Because the moves are simple, controlled, and beginner-friendly, it’s easier to learn proper form and stick with your routine consistently.

  
  

Research supports these benefits; for example, a 2020 study by Baker et al. found that low impact interval training improved aerobic capacity and muscle endurance without raising injury risk, highlighting its safety and effectiveness for beginners.

If you’re curious about the broader benefits of gentle cardio beyond HIIT, check out my full guide: Low Impact Cardio for Beginners for more workout ideas, tips, and progressions.

How to Structure Your Low Impact HIIT Workout

A typical low impact HIIT session follows a simple pattern of alternating between periods of work and rest. This structure helps you push your cardiovascular system while allowing enough recovery to maintain good form and avoid injury.

For beginners, here’s a safe and effective starting point:

• Work intervals: Perform exercises at a moderate-to-high effort for 20 to 30 seconds. Focus on controlled, deliberate movements to keep the impact low but the intensity up.

• Rest intervals: Follow each work period with 30 to 40 seconds of light activity, like marching in place or slow stepping, or complete rest if you need it. This helps your heart rate come down slightly while still keeping you moving.

• Total workout time: Begin with sessions lasting 10 to 15 minutes. As your endurance and confidence build, gradually increase the duration to 20 to 30 minutes.

Example session format:

• Warm-up: 5 minutes of light cardio and mobility exercises to prepare your muscles and joints.

• Main workout: 6 to 8 rounds of alternating work and rest intervals.

• Cool down: 5 minutes of gentle stretching to promote recovery and flexibility.

Remember to listen to your body and adjust the number of rounds or length of intervals to match your current fitness level and goals. The key is steady progress while staying comfortable and injury-free.

Sample Beginner Low Impact HIIT Workout

Warm-up:

• March in place – 1 minute

• Arm circles – 1 minute

• Side step touch – 1 minute

Workout (Repeat circuit 3 times):

1. Step touch side to side – 30 seconds

2. Modified mountain climbers (hands on a chair) – 30 seconds

3. Standing knee lifts – 30 seconds

4. Rest or march in place – 40 seconds

Cool down:

• Shoulder rolls – 1 minute

• Standing hamstring stretch – 1 minute

• Deep breathing and side stretches – 2 minutes

Want more done-for-you beginner workouts? My free 7-Day Kickstart Plan gives you a full week of simple, low impact workouts you can do at home—perfect if you want structure without overwhelm. Grab Your Free Kickstart Plan →

Tips for Success and Safety

• Start Slow: Begin by mastering proper form and technique before increasing your speed or adding more rounds. This helps prevent injury and builds a solid foundation.

  
  

• Use Proper Footwear: Even low impact workouts benefit from supportive, cushioned shoes that protect your feet and joints throughout movement.

  
  

• Listen to Your Body: Feeling some muscle fatigue is normal, but sharp or persistent pain is a signal to stop and adjust your routine as needed. Prioritize safety over pushing through discomfort.

  
  

• Hydrate and Rest: Keep yourself well-hydrated before, during, and after workouts. Allow adequate recovery days between sessions to let your muscles repair and avoid burnout.

  
  

• Track Progress: Maintain a workout log to record your exercises, durations, and how you feel. Tracking progress boosts motivation by highlighting improvements over time.

  
  

How to Progress Your Low Impact HIIT Workouts

Once you feel confident with the basic routine and your endurance improves, it’s time to step things up to keep challenging your body and making gains. Here are some simple ways to progress safely:

• Increase Work Interval Length: Gradually extend your active intervals from 20–30 seconds up to 40 seconds to boost endurance and calorie burn.

• Decrease Rest Time: Shorten your recovery periods from 30–40 seconds down to 20 seconds to keep your heart rate elevated and improve stamina.

• Add Light Weights or Resistance Bands: Incorporate hand weights, resistance bands, or ankle weights to build strength while maintaining low impact.

• Try More Challenging Low Impact Moves: Include exercises like side lunges, modified burpees (stepping back instead of jumping), or standing mountain climbers to increase intensity without added joint stress.

Progress slowly and listen to your body to avoid overtraining. Small, consistent improvements lead to lasting fitness success.

Want even more ways to challenge yourself safely? My Low Impact Cardio for Beginners guide covers variations and routines to keep you moving forward without strain.

Ready to Get Started?

Low impact HIIT offers a safe, effective way to boost fitness without joint strain. Try this beginner routine 2-3 times per week and watch your endurance, strength, and confidence grow.

Want a full, guided plan to keep you motivated and moving? Check out my 60-Day Fitness Program designed to help beginners build lasting fitness. Check it out here →

Not ready for a full 60-day program? Start with my free 7-Day Kickstart Plan to build momentum and feel stronger in just one week. Download your Free Plan Here →