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10-Minute Low Impact HIIT Workout for Beginners (No Jumping)

Get the heart-pumping benefits of HIIT cardio at home with these five low impact, beginner HIIT exercises! This 10-Minute Low Impact HIIT Workout for Beginners will raise your heart rate and build muscle using one dumbbell. The best HIIT workout at home, no jumping.

This HIIT workout for beginners is a quick but effective, low impact cardio workout at home.

If you’ve done one of my low impact workouts before, you know: low impact does NOT mean low intensity.

These low impact HIIT cardio exercises are great for beginners, bad knees and weight loss.

That said, this workout is as tough as you make it — grab a heavy dumbbell. You don’t have to jump to get a great HIIT cardio workout at home.

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woman performing a single arm shoulder press and knee drive in a beginner HIIT workout

HIIT Workouts For Beginners FAQs

What Is Low Impact Exercise?

Low-impact exercises have little to no impact on your joints (a walk or jog versus a run or sprint). They’re great for beginners, pregnancy/postpartum and those recovering from an injury. Low impact exercise is also a joint-friendly cross training option for high impact athletes. Any well-rounded training routine includes low-impact exercises and rest days to allow your body time to recover. Examples of low impact activities include: strength training, swimming, walking, climbing stairs, biking and rowing.

What Are The Benefits Of Low Impact HIIT Workouts For Beginners?

Low impact workouts encourage beginners to move slowly and focus on proper form. This helps reduce risk of injury. No jumping (and no running) cardio exercises are a great way for any fitness level to raise their heart rate at home.

HIIT vs. LIIT: What’s The Difference Between These Two Training Styles?

High intensity interval training (HIIT) requires intense bursts of energy for a short period of time, followed by short rest periods. HIIT workouts are effective for calorie burn and fat loss. Read more about the benefits of HIIT training in this post. Low intensity interval training (LIIT) is moderate intensity activities that can be done for longer intervals of time with shorter recovery periods. I personally prefer to call it low impact interval training because low impact doesn’t mean low intensity.

woman performing a unilateral dumbbell squat hold in a beginner HIIT workout

10-Minute HIIT Workout for Beginners (Low Impact, No Jumping)

Build total body strength and burn calories at home with this 10-Minute Low Impact HIIT Workout.

A no jumping, full body HIIT workout for all fitness levels. 

Add this full body, fat burning workout to your beginner workout plan 1-2 times a week to build strength and improve your cardiovascular endurance.

Workout Equipment:

One medium-to-heavy dumbbell. I suggest between 8-30 lbs. I’m using a 12 lb, 15 lb and 20 lb dumbbell for this workout. Use what you have available — option to make this a bodyweight workout.

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Workout Instructions:

Follow along with the guided Beginner HIIT Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Low Impact, Full Body Exercises
  • Timed Intervals (45 seconds work, 15 seconds rest)
  • Repeat x2 Sets

Workout Outline

  1. Reverse Lunge and Press
  2. Dumbbell Swing
  3. Push Up and Wide Climber
  4. Uneven Front Squat and Rotational Press
  5. Launcher Plank and Row

Prefer to Watch On YouTube?

youtube icon Low Impact Workout

5 Low Impact HIIT Exercises

Reverse Lunge And Press

Targets: The reverse lunge targets the quadriceps muscles (front of the thighs) and the gluteus maximus (butt). Adding the single arm shoulder press targets the shoulder muscles and core strength. 

Pressing the dumbbell overhead (above the heart) is a sure-fire way to raise your heart rate while building core strength, balance and stability.

Reverse Lunge and Press with Knee Drive, low impact cardio exercise

How To Do A Reverse Lunge And Press

  1. Stand with feet hip width apart. Holding one dumbbell in your left hand at your shoulder, neutral grip.
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Then squeeze your left leg glute, driving your back, right leg forward as you stand up. Option to challenge your balance by pulling your right knee up parallel to your right hip; balancing on your left standing leg (soft bend in your standing leg).
  4. As you drive your right leg forward, press the dumbbell in your left hand overhead.

Modification: Option to omit the knee drive and perform a split lunge.

Handswitch Dumbbell Swing

Targets: Hamstrings (back of the legs), gluteus maximus (butt) and hips. 

Dumbbell Swing or Deadlift, Low Impact HIIT exercise

How To Do A Handswitch Dumbbell Swing

  1. Start standing feet shoulder width apart. Hold the dumbbell in your right hand between your legs.
  2. Hinge at your hips, pushing your hips and butt back towards the wall behind you, letting the dumbbell swing between your legs.
  3. Squeeze your glutes to ‘swing’ the dumbbell up to chest level as you drive through your heels to stand tall. At the peak of the swing, or at chest level, switch the dumbbell to your left hand.

Modification: Option to omit the handswitch and perform a hip hinge with the dumbbell.

Push Up And Wide Climber Tap

Targets: Chest, triceps, shoulders, abs and core.

Adding the wide climber tap not only increases core engagement, but it’s a great mobility exercise to increase range of motion and open tight hips.

push up and wide climber tap

How To Do A Push Up And Wide Climber Tap

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly.
  2. Hold the high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground, with elbows falling back towards the hips. Maintain a straight line with your body — head, chest and legs in one straight line.
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.
  5. With a tight core, step your right foot up towards your right hand (striving to get your right foot outside your right hand). Keep both hips stable and square to the ground.
  6. Then step back to a high plank position and perform another push up before repeating the wide climber movement, alternating the leg that steps up toward your hand.

Modification: Option to take the push up from your knees or from an incline.

Uneven Front Squat And Rotational Press

Targets: The front squat targets the quadriceps muscles (front of the thighs), the gluteus maximus (butt), and hamstrings (back of the thighs). Adding the rotational shoulder press targets the shoulder muscles, core and obliques.

uneven squat and rotational press

How To Do An Uneven Front Squat And Rotational Press

  1. Stand with feet hip width apart, toes pointing straight ahead or slightly angled out away from the body.
  2. Hold one dumbbell in your left hand at your shoulder, palm facing your body.
  3. With your weight in your heels, sit your hips back. Lower your hips down, parallel with your knees. Keep the weight in your heels, chest up.
  4. Then drive through your heels to stand tall; driving your hips forward. Simultaneously rotate your hips to the right as you press the dumbbell in your left hand overhead towards the right (rotational press). Note: the left foot should pivot, following the direction of the dumbbell.
  5. Return to the starting position and repeat.

Modification: Option to omit the rotational press and perform an uneven squat.

Launcher Plank And Row

Targets: This full body exercise challenges your core while also building strength in the middle and upper back muscles, shoulders and arms.

Plank row

How To Do A Launcher Plank And Row

  1. Start in high plank position with your right hand on the dumbbell. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  2. From this plank position, engage your core as you push your hips back towards your heels; bending at the knees. Then explosively drive your body back into plank position (nose to fingertips).
  3. Hold plank and pull your right elbow back towards your right hip, performing a plank and row on the right side of the body. Keep the hips square to the ground as you row.

Modification: Option to omit the plank launcher and perform a bent over single arm row.

Pin this Workout: 10 Minute HIIT For Beginners

HIIT for Beginners, Full body HIIT workout

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