This Low-Impact HIIT Workout Crams an Entire Cardio Session Into 4 Quick Rounds

No offense to Daft Punk, but sometimes doing it faster doesn’t make you stronger—especially when it comes to working out. “In fact, sometimes slowing down your exercises actually makes it a little bit more challenging than always doing everything so quickly,” says Charlee Atkins, CSCS, founder of Le Sweat TV. Case in point: The HIIT workout without jumping that’s featured in this episode of Trainer of the Month Club is great for those looking for something low-impact that works up a sweat. Atkins begins the session with some of her favorite morning stretches as a warm-up, then takes you through four rounds that will challenge your whole body, no jumping or equipment required.

Try this low-impact HIIT workout without jumping

Round 1 and 2

Squat to kick: “A good exercise to include in every workout is going to be a squat, we’re just going to add a little bit of a quick kick,” Atkins says. Get into your squat stance and lower yourself down. As you come up, act like you’re kicking a door down in front of you with your right foot, so that you’re balancing on your left foot. Keep your chest up the whole time. Go back into your squat and repeat on the other side.

Plank spiders: Start in a plank position, and make sure there’s a straight line from your head to your heels. Lift one leg and bend your knee as you bring it toward your shoulder (similar to a fire hydrant). Don’t let the rest of your body rotate. Bring your leg back into the plank position. Repeat on the other side and continue to alternate legs.

Leg lowers: Lie on your back and extend your legs straight up toward the ceiling. Press your elbows down into the mat, and lower one heel down and lift it back up, then repeat on the opposite side. Continue to alternate.

Plank reach: Get into a plank position. Reach one arm out in front of you, then alternate arms. “The whole goal on this exercise is to not let the hips twist,” Atkins says, otherwise you won’t be working your core.

Repeat the entire sequence again.

Rounds 3 and 4

Knee drivers: Stand with the left leg under your hips, and the right back behind you. Plant your left leg, lift your elbows so that they’re in line with your shoulders (almost like you’re holding a medicine ball), and drive your knee up to your waist.

Slams: “It’s kind of like a skier or a med ball slam,” Atkins says. Your hands are above your head like you’re holding a medicine ball. Come up to the balls of your feet and “throw” the ball down.

Repeat both of those moves again.

Push-up to reach: Atkins says to try not to do these on your knees, challenge yourself to do them on your toes. Get in plank position, and then lower yourself down to the ground like you’re doing a push-up. At the bottom, reach your hands out. Bring them back into the push-up position and push yourself up.

Curtsy squat to knee drive: Cross one leg behind the other, sink your hips down, and touch your knee to the ground. Keep your chest open and don’t let your butt stick out. As you come up, bring your knee in toward your chest. “What I don’t want you to do is as you’re stepping back, don’t just swing the leg up. I need you to stop reset the hips,” Atkins says.

Repeat the entire sequence again.

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