13 Low Impact HIIT Exercises That Still Pack a Punch (Perfect for Every Body!)

If you’ve been searching for a way to elevate your fitness routine without the strain of traditional high-impact workouts, you’re in the right place!

Low impact HIIT exercises offer an incredible blend of intensity and joint-friendly movements, making them perfect for all fitness levels.

In this listicle, we’ll guide you through 13 effective, at-home HIIT exercises that are easy on the joints yet deliver a powerful punch to your fitness goals. Get ready to sweat, tone, and feel fantastic—all from the comfort of your home!

1. Bodyweight Squats

Bodyweight squats are a fantastic way to engage your lower body without the strain of added weights.

They strengthen your legs and glutes while being gentle on your knees and hips.

To perform a bodyweight squat, stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and rise back to standing.

Incorporating variations like pulse squats or sumo squats can elevate your heart rate while keeping the impact low!

2. Seated Knee Tucks

Seated knee tucks are a delightful way to engage your core while sitting down.

This exercise helps improve balance and stability without putting pressure on your joints.

Simply sit on the edge of a chair, lean back slightly, and draw your knees towards your chest, then extend them out again.

To make it more challenging, try holding a light weight or using a resistance band around your legs!

3. Low Impact Jumping Jacks

Jumping jacks can be modified to lower the impact while still providing a great cardio workout.

Instead of jumping, step side to side while raising your arms overhead.

This variation keeps your heart rate up without the jarring effects on your joints.

Add a few seconds of high knees between sets to keep the intensity while remaining joint-friendly!

4. Wall Push-ups

Wall push-ups are a wonderful way to strengthen your upper body without straining your wrists or shoulders.

Stand facing a wall, place your hands on it, and perform push-ups at an incline.

This modification reduces the weight on your arms while still engaging your chest and triceps effectively.

For added challenge, try varying the distance of your feet from the wall to adjust the intensity.

5. Step-Ups

Using a sturdy step or platform, step-ups provide a perfect low impact workout for your legs and glutes.

Simply step up with one foot and bring the other up to meet it, then step back down and repeat.

You can increase the intensity by adding a knee lift at the top of the step.

This exercise not only tones your lower body but also improves coordination and balance.

6. Glute Bridges

Glute bridges are a great way to strengthen your posterior chain while being gentle on your back and knees.

Lying on your back with your knees bent, lift your hips towards the ceiling, squeezing your glutes at the top.

Hold for a moment before lowering back down.

For added intensity, try single-leg glute bridges or hold a weight on your hips!

7. Seated Leg Lifts

Seated leg lifts are perfect for targeting your core while sitting down.

While seated on a chair, extend one leg out straight, hold for a few seconds, then lower it back down.

Switch legs and repeat.

For an extra challenge, try adding ankle weights or incorporating an arm movement to engage your upper body as well!

8. Marching in Place

Marching in place is a fantastic way to get your heart rate up without any jumping.

Swing your arms as you lift your knees high, engaging your core and keeping the movement controlled.

This exercise is easy to incorporate into your routine and can be done anywhere, making it perfect for a home workout.

To add intensity, increase your marching speed or add arm exercises!

9. Side Leg Raises

Side leg raises are excellent for strengthening the hips and outer thighs without any impact.

Stand next to a wall or sturdy surface for balance, lift one leg out to the side, hold for a moment, then lower it back down.

This exercise not only tones your legs but also helps improve stability and coordination.

To intensify, try adding resistance bands around your ankles!

10. Plank with Knee Taps

The plank with knee taps is a great way to engage your core while minimizing pressure on your wrists.

Get into a plank position and slowly tap your knees to the ground one at a time.

This modification keeps your core engaged while also working your arms and legs.

Hold the plank for added intensity, and feel the burn without the high impact!

11. Standing Calf Raises

Standing calf raises are a simple yet effective way to work your calves and improve balance.

Stand with your feet hip-width apart and rise up onto your toes, then lower back down.

You can hold onto a chair or wall for support if needed.

To increase the challenge, try doing this exercise on a stair step or with one leg at a time!

12. Chair Dips

Chair dips are an excellent way to work your triceps without putting strain on your shoulders.

Using a sturdy chair, place your hands on the edge and lower your body down while keeping your legs extended.

Push back up to engage your arms.

To adapt this exercise, bend your knees or keep your feet on the ground for a gentler option!

13. Yoga Sun Salutations

Yoga sun salutations are a beautiful way to incorporate movement, breath, and mindfulness into your routine.

This flowing sequence of poses enhances flexibility, strength, and relaxation without any impact.

Start in a standing position, reach your arms overhead, and flow through a series of movements that engage your entire body.

This practice is gentle on the joints and can be adapted to suit your level.

Conclusion

There you have it—13 low impact HIIT exercises that are perfect for everyone, regardless of fitness level!

These movements allow you to break a sweat and build strength without compromising your joints.

Incorporate these exercises into your home workout routine and feel empowered to achieve your fitness goals without the strain of high-impact workouts.