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No-Jumping HIIT Workout

Low impact doesn't have to mean easy. These twenty-two moves raise your heart rate with tempo, holds and big ranges of movement instead of jumping.

21:40Time
22Moves
40/20Work / rest (s)
1Floor trips
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The workout

40 seconds on, 20 seconds off. No equipment.

  1. 01Standing jacks (low impact)0:00–0:40StandingMedium
  2. 02Predator squats1:00–1:40StandingMedium
  3. 03Step-back burpees2:00–2:40StandingMedium
  4. 04Single leg dead lift R3:00–3:40StandingEasy
  5. 05Single leg dead lift L4:00–4:40StandingEasy
  6. 06Dynamic heel taps5:00–5:40StandingMedium
  7. 07Curtsy lunges6:00–6:40StandingMedium
  8. 08Walk it out (inchworms)7:00–7:40StandingMedium
  9. 09Sumo squat pulses (3x)8:00–8:40StandingMedium
  10. Down to the floor
  11. 10Slow & controlled mountain climbers9:00–9:40Plank / all foursMedium
  12. 11Standard push-ups10:00–10:40Plank / all foursMedium
  13. 12High plank arm raises11:00–11:40Plank / all foursMedium
  14. 13Pike push-ups12:00–12:40Plank / all foursMedium
  15. 14Straight leg kickback pulses (right)13:00–13:40Plank / all foursEasy
  16. 15Straight leg kickback pulses (left)14:00–14:40Plank / all foursEasy
  17. 16Side plank dips (right)15:00–15:40On your sideMedium
  18. 17Side plank dips (left)16:00–16:40On your sideMedium
  19. 18Swimmers17:00–17:40Face downEasy
  20. 19Floor tricep dips18:00–18:40SeatedMedium
  21. 20Deadbugs19:00–19:40On your backEasy
  22. 21Glute bridges both legs20:00–20:40On your backEasy
  23. 22Russian twists21:00–21:40SeatedMedium

Why it's in this order

Without jumping, the cardio comes from moves that use your whole body: step-back burpees, inchworms and heel taps. They're spread through the standing block so each one follows a strength move.

The sumo pulses come right before the floor so your legs are spent when you're finally allowed to put your hands down.

Floor work goes plank, kickbacks, side, face down and then onto your back. Each change of position is a single roll, not a scramble.

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