Low Impact Archives - HASfit - Free Full Length Workout Videos and Fitness Programs https://hasfit.com/workouts/low-impact/ Tue, 11 Nov 2025 19:56:30 +0000 en-US hourly 1 15 Min Beginner HIIT Workout https://hasfit.com/workouts/home/easy-beginner/15-min-beginner-hiit-workout/ Wed, 07 Jan 2026 12:00:00 +0000 https://hasfit.com/?p=16048 Beginner Difficulty with Intermediate Modifications provided This fast-paced 15-minute HIIT workout is perfect for beginners looking to gain strength, boost overall fitness, and burn fat. It’s a low-impact, joint-friendly routine—completely standing and free of any jumping. All you’ll need is a pair of dumbbells, and a chair or bench can be used for a few […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

This fast-paced 15-minute HIIT workout is perfect for beginners looking to gain strength, boost overall fitness, and burn fat. It’s a low-impact, joint-friendly routine—completely standing and free of any jumping. All you’ll need is a pair of dumbbells, and a chair or bench can be used for a few optional modifications if desired. With no repeated exercises, it’s an ideal choice for those who enjoy fresh, varied movements. Ready to go? Let’s begin!

Warm up
Step Back and Twist
Toe Touch to Scarecrow
Side Leg Swings

HIIT Workout for Beginners

DB Reverse Row
DB Curl + Front Squat
SA DB March
Duffin Row
Push Up + Narrow Push Up Incline / Wall
DB Suitcase Reverse Lunge / Supported
High Knee Pulldown
DB Reverse Fly

Cool Down
Bent Arm Wall Chest Stretch
Standing Hamstring Stretch
Standing Figure Four / Seated

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]]> 20 Min Beginner HIIT Workout https://hasfit.com/workouts/beginner-easy/20-min-beginner-hiit-workout-2/ Mon, 04 Aug 2025 18:05:54 +0000 https://hasfit.com/?p=15934 Beginner Difficulty with Intermediate Modifications provided This quick and efficient 20-minute HIIT workout is ideal for beginners ready to increase strength, improve fitness, and burn fat. All you need is a pair of dumbbells—every move is done standing, with zero jumping required. A bench or chair might be useful for a few optional modifications. With […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

This quick and efficient 20-minute HIIT workout is ideal for beginners ready to increase strength, improve fitness, and burn fat. All you need is a pair of dumbbells—every move is done standing, with zero jumping required. A bench or chair might be useful for a few optional modifications. With no repeated exercises and a focus on standing movements, this routine is perfect for those who love variety. Let’s get started!

Warm up
Step Back and Twist
Toe Touch to Scarecrow
Side Leg Swings

Beginner HIIT Workout

DB Reverse Row
DB Curl + Front Squat
SA DB March
Duffin Row
Push Up + Narrow Push Up Incline / Wall
DB Suitcase Reverse Lunge / Supported
High Knee Pulldown
DB Reverse Fly
DB Shoulder Press
Diagonal Chop
Side Leg Raise + Pulse / Supported
Standing Underhand Chest Press
Skaters / Modified

Cool Down
Bent Arm Wall Chest Stretch
Standing Hamstring Stretch
Standing Figure Four / Seated

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]]> 15 Min HIIT Workout for Beginners https://hasfit.com/workouts/beginner-easy/15-min-hiit-workout-for-beginners-2/ Wed, 02 Apr 2025 13:00:00 +0000 https://hasfit.com/?p=15794 Beginner Difficulty with Intermediate Modifications provided This quick and efficient 15 minute HIIT workout for beginners will improve your strength and overall condition while burning fat. You’ll need dumbbells. There’s no jumping in this standing only routine. You may want to have a a chair or bench available for some of the modifications, but it […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

This quick and efficient 15 minute HIIT workout for beginners will improve your strength and overall condition while burning fat. You’ll need dumbbells. There’s no jumping in this standing only routine. You may want to have a a chair or bench available for some of the modifications, but it isn’t required. This is a no repeat routine, so it’s an excellent workout for anyone who gets bored easily. Let’s begin!

Warm up
Hamstring Sweep
Hinge + Rotation
Butt Kick + Pull Back

HIIT Workout for Beginners

Suitcase Squat + Calf Raise
DB Front Raise + Iso
DB Bent Over Row
DB Reverse Lunge / Supported
Incline Push Up / Wall Push Up
DB Zottman Curl
Standing Pikes
Lateral Goblet Squats
Standing DB Fly
DB Face Pull

Cool Down
Standing Quad Stretch / with Wall
Toe Touch + Scarecrow

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]]> 10 Min HIIT Workout for Beginners https://hasfit.com/workouts/beginner-easy/10-min-hiit-workout-for-beginners/ Wed, 26 Feb 2025 13:00:00 +0000 https://hasfit.com/?p=15740 Beginner Difficulty with Intermediate Modifications provided Here’s a great full body workout to help you simultaneously burn calories and build strength. There’s no equipment required, but you may add light dumbbells or water bottles to increase the intensity. You won’t find any repeats or jumping in this HIIT workout for beginners. Let’s begin. Warm up […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

Here’s a great full body workout to help you simultaneously burn calories and build strength. There’s no equipment required, but you may add light dumbbells or water bottles to increase the intensity. You won’t find any repeats or jumping in this HIIT workout for beginners. Let’s begin.

Warm up
Shoulder Box
Good Morning
Side Step and Sit Back

HIIT for Beginners

Cross Body Knee
¼ Squat + High Punch
Opposite Side Toe Touch
Butt Kick + Pullback
Side Shoulder Raise + Run in Place
Sumo Deadlift + Oblique Reach
Seesaw Row
Reverse Lunge + Rotation / Step Back

Cool Down
Wide Stance Floor Touch
Standing Quad Stretch / with Wall
Wall Angel

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]]> 20 Min Beginner HIIT Workout https://hasfit.com/workouts/advanced-high-intensity-training/20-min-beginner-hiit-workout/ Mon, 03 Feb 2025 13:00:00 +0000 https://hasfit.com/?p=15699 Beginner Difficulty with Intermediate Modifications provided This beginner HIIT workout is great for fat loss and building strength. You’ll use dumbbells to work your full body. You may want to use a chair or bench for some of the modifications, but it isn’t required. This is a no repeat routine, so it’s a great video […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

This beginner HIIT workout is great for fat loss and building strength. You’ll use dumbbells to work your full body. You may want to use a chair or bench for some of the modifications, but it isn’t required. This is a no repeat routine, so it’s a great video for anyone who gets bored easily. There’s no jumping in this low impact workout. Let’s do this!

Warm up
Hamstring Sweep
Hinge + Rotation
Butt Kick + Pull Back

Beginner HIIT Workout

Suitcase Squat + Calf Raise
DB Front Raise + Iso
DB Bent Over Row
DB Reverse Lunge / Supported
Incline Push Up / Wall Push Up
DB Zottman Curl
Standing Pikes
Lateral Goblet Squats
Standing DB Fly
DB Face Pull
Skier Swings
Overhead DB Triceps Ext
DB Step Back + Twist
DB ¼ Thruster

Cool Down
Standing Quad Stretch / with Wall
Toe Touch + Scarecrow

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]]> 20 Min HIIT Workout for Beginners https://hasfit.com/workouts/beginner-easy/20-min-hiit-workout-for-beginners-2/ Sun, 22 Sep 2024 13:00:00 +0000 https://hasfit.com/?p=15575 Beginner Difficulty with Intermediate Modifications provided If you’re looking to elevate your heart rate without jumping, then this low impact routine is just what you’re looking for. There’s no equipment required, but you may add light dumbbells or water bottles to increase the intensity. You won’t find any repeats in this HIIT workout for beginners […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

If you’re looking to elevate your heart rate without jumping, then this low impact routine is just what you’re looking for. There’s no equipment required, but you may add light dumbbells or water bottles to increase the intensity. You won’t find any repeats in this HIIT workout for beginners so it’s great for those who get bored easily 🙂 Now let’s get started.

Warm up
Shoulder Box
Good Morning
Side Step and Sit Back

HIIT for Beginners

Cross Body Knee
¼ Squat + High Punch
Opposite Side Toe Touch
Butt Kick + Pullback
Side Shoulder Raise + Run in Place
Sumo Deadlift + Oblique Reach
Seesaw Row
Reverse Lunge + Rotation / Step Back
High Knee March + Curl
Ballistic Wall Pushup
Side Lunge + High Pull / Adjust Depth
Opposite Leg Raise and Jack
Slams

Cool Down
Wide Stance Floor Touch
Standing Quad Stretch / with Wall
Wall Angel

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]]> 20 Min Low Impact HIIT Workout for Beginners https://hasfit.com/workouts/beginner-easy/20-min-low-impact-hiit-workout-for-beginners/ Sun, 28 Jan 2024 13:00:00 +0000 https://hasfit.com/?p=15250 Beginner Difficulty with Intermediate Modifications provided Today’s full body workout is specifically designed for beginners. You’ll find no jumping and no repeat movements in today’s session. While there’s no equipment required, you’re encouraged to add light dumbbells or water bottles to increase the intensity. This low impact HIIT workout will alternate between 45 seconds of […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

Today’s full body workout is specifically designed for beginners. You’ll find no jumping and no repeat movements in today’s session. While there’s no equipment required, you’re encouraged to add light dumbbells or water bottles to increase the intensity. This low impact HIIT workout will alternate between 45 seconds of work and 15 seconds of rest. Now let’s get started.

Warm up
Shoulder Box
Good Morning
Step Back + Overhead Reach (two arms)

Low Impact HIIT Workout for Beginners

Overhead March in Place
Low Speed Skater / High
Plyo Wall Push Up
Side to Side Punch + Squat / ¼ Squat
Seesaw Row
Side to Side Step
Lunge Back + Curl / Step Back
Modified Jacks / Side Step
Seesaw Arm Pullovers
Chest Squeeze + Front Kick / Low Kick
Push Jerks
Butt Kicks
Standing Knee Raise + Oblique Crunch
Sumo Touchdown + Reach / Adjust Depth

Cool Down
Standing Quad Stretch / Side Lying Quad Stretch
Wall Angels
Downward Dog / from Wall

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]]> 30 Min Dumbbell Low Impact HIIT https://hasfit.com/workouts/beginner-easy/30-min-dumbbell-low-impact-hiit/ Sun, 19 Nov 2023 13:00:00 +0000 https://hasfit.com/?p=15159 Beginner Difficulty with Intermediate Modifications provided Today’s routine will get your heart rate up without any jumping or impact. We’ll complete just one round of each exercise so there are no repeating movements. Each round will be 30 seconds of work followed by 15 seconds of rest. This low impact HIIT requires dumbbells and we […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

Today’s routine will get your heart rate up without any jumping or impact. We’ll complete just one round of each exercise so there are no repeating movements. Each round will be 30 seconds of work followed by 15 seconds of rest. This low impact HIIT requires dumbbells and we strongly recommend having at least two sets of weights available so that you can change the weight as needed for each exercise and muscle group.

Warm up
Hamstring Sweep
Side Leg Swings
March in Place + Chest Opener

Dumbbell Low Impact HIIT

Reverse Grip Bent-over Row
Squat + Reach
Arm Crossover + Butt Kick
R Side Plank / from Knees
Reverse DB Curl
Goblet Reverse Lunge / No DB’s
Seesaw Neutral Press
Hot Feet
Lying Dumbbell Chest Press
DB Hip Up / No DB
L Side Plank / from Knees
DB Overhead March in Place / No DB’s
DB Reverse Triceps Kickback
DB Sumo Deadlift Pulse / No DB’s
Straight Arm Reverse Fly
Split Stance Chop / No DB
Wall Push Up
Split Knee Drive
Punch + Kick / No DB’s
DB Hammer Curl + Front Squat

Cool Down
Lying Figure Four
Kneeling Hip Flexor Stretch
Downward Dog / Kneeling

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]]> 20 Min Beginners HIIT Workout with Dumbbells https://hasfit.com/workouts/beginner-easy/20-min-beginners-hiit-workout-with-dumbbells/ Mon, 21 Aug 2023 13:00:00 +0000 https://hasfit.com/?p=15014 Beginner Difficulty with Intermediate Modifications provided If you love no repeat routines, then this beginner’s HIIT workout with dumbbells is made for you. This workouts includes only one round of every exercise. Each round will be 30 seconds of work followed by 15 seconds of rest. You will need dumbbells and we strongly recommend having […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

If you love no repeat routines, then this beginner’s HIIT workout with dumbbells is made for you. This workouts includes only one round of every exercise. Each round will be 30 seconds of work followed by 15 seconds of rest. You will need dumbbells and we strongly recommend having at least two sets of weights available so that you can change the weight as needed for each exercise and muscle group. Let’s start moving!

Warm up
Step Back and Reach
Toe Touch to Cactus Arms
Arm Crossover + Butt Kick
March in Place

30 Min Beginners HIIT Workout

Push Press
Reverse Lunge / No DB’s
1,2,3,4
Hollow Body / Knees Bent
DB Bent-over Row
DB Sumo Deadlift / No DB’s
Plank / from Knees
Opposite Elbow to Knee Crossover
Lying Dumbbell Chest Press
DB Posterior Swing
Run in Place + Punch Out
DB Hammer Curl
Prone Pullbacks / Feet Down
High Knee Reach + Pulldown
DB Goblet Squat + Twist / No DB’s
DB Side Raise
Butt Kick Jacks
DB Hip Up / Hip Ups

Cool Down
Seated Toe Touch to Chest Opener
90-90 Hip Stretch
Page Turner
Side Lying Quad Stretch

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]]> 30 Min Beginner HIIT Workout for Fat Loss https://hasfit.com/workouts/beginner-easy/30-min-beginner-hiit-workout-for-fat-loss/ Mon, 17 Oct 2022 13:00:00 +0000 https://hasfit.com/?p=14732 Beginner Difficulty with Intermediate Modifications provided Just because a workout is standing low impact with no jumping doesn’t mean you can’t get great results! This beginner HIIT workout for fat loss will help you to burn calories, get your heart rate up, and work your entire body in a functional way. There’s no equipment required […]

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Beginner Difficulty with Intermediate Modifications provided
beginner workout

Just because a workout is standing low impact with no jumping doesn’t mean you can’t get great results! This beginner HIIT workout for fat loss will help you to burn calories, get your heart rate up, and work your entire body in a functional way. There’s no equipment required for this routine, but you may add light hand weights for extra resistance.

Warm up
High Low Rope Pull
Opposite Side Toe Touch
March in Place

Beginner HIIT Workout for Fat Loss

Cross Body Punches / Side Step
Overhead Arm Swing + 2 Step Back + 1 Reverse Lunge / No Reverse Lunge
High Low Punches / Less Squat Depth
Butt Kick + Arm Crossover
Dumbbell Curl + Run in Place / Water Bottles
Squat + Power Clap / Low Kick
Seesaw Row
Rainbow Skater
Step Back and Punch / Water Bottles
Side Shuffle
Ladder Climbs
Skier Swing / No Weight
Modified Jack / Foot Tap Down
Opposite Elbow to Knee

Cool Down
One Leg Hip Hinge
Staggered Bent Over Rotation
Standing Quad Stretch / with Chair
Hands Behind Head Chest Stretch

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