Beginner Difficulty with Intermediate Modifications provided
This 30 minute low impact HIIT workout is a great choice for beginners who want to build strength, improve fitness, and burn fat. Every exercise is performed standing with no jumping, making it a joint-friendly option. You’ll only need a pair of dumbbells, and a chair or bench can be used for a few optional modifications. With a no-repeat format and a variety of movements throughout, this workout keeps things fresh from start to finish. Let’s get moving!
Warm up
Good Morning + Hands Behind Head Chest Opener
Alternating Goal Posts
Step Back + Reach
Low Impact HIIT Workout
DB Curl + Knee Drive / March
DB Lateral Lunge / Modified Depth
DB Svend Press
DB Overhead Butt Kicks / No DB
Seesaw Row
Reverse Lunge + SA Front Raise / Supported
DB Halo + Step Tap
Iso-Sumo Squat + Alternating Heel Lift
DB RDL + Reverse Fly
DB Push Press
Single Leg Knee Lifts
DB Triceps Kickback
Low Impact Seal Jack
Incline Pushup + Mountain Climber / from Wall
Side Leg Raise + Lateral Raise / Supported
High Knee March + Arm Swing
DB Thruster / ¼ Thruster
Cool Down
Wide Standing Floor Touch
Standing Quad Stretch
Bent Arm Wall Chest Stretch
