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Low Impact HIIT Workout Routines For Burning Calories

Once you have decided to commit to HIIT workouts, you can do both – a low impact HIIT workout or a high impact. Whichever you decide to do, you will burn sufficient fat. 

However, before you understand the different types of low impact HIIT workouts that you can do at home, let’s recap about HIIT itself. 

What Is HIIT? 

High-Intensity Interval Training (HIIT) is a popular form of cardio. It helps in raising your heart rate and metabolism. As a result, you burn fat for a prolonged period of time which stretches into the period when you are not working out. 

The process is: 

Step one – You put in 100% effort in performing one movement for a certain span of time, for example, 45 seconds. 

Step two – You put in 15% effort in performing the same movement or relaxing for a certain span of time, for example, 15 seconds. 

Hence, you raise your heart rate in the first 45 seconds and then pull it down slightly in the next 15 seconds. This is considered to be one round of HIIT workout. 

As a beginner, you should try to do around 5-8 rounds of a circuit. Once your endurance level and strength increases, you can go on increasing the number of rounds. 

Benefits Of Doing HIIT workouts 

There are several benefits of performing HIIT workouts. Here are the primary benefits.

Burning Calories 

When you perform such a workout that works your heart rate and metabolism, you end up burning more calories than what you would with a low intensity workout. 

This is one of the reasons why it is said that you must have a combination of weights and cardio for optimal weight loss. High intensity workouts help with burning calories for a longer period of time and at an accelerated rate. 

Keeping Fit 

HIIT is one of the best forms of cardio that you can do which will keep you fit. If you have back problems or knee problems and cannot run on the treadmill, there are different bodyweight exercises that you can do as a HIIT routine to lose weight. 

Since this form of cardio primarily uses your bodyweight for most exercises, you can work with different exercises. 

Find Out The Impacts Of 10 Minute HIIT Workout Routines

Less Time Commitment 

High intensity workouts take the minimal amount of time. Usually individuals spend 10 minutes to 15 minutes doing these workouts. 

Within these 10 to 15 minutes, they burn a significant number of calories. However, you have to keep pushing yourself during this time and make sure you keep moving. 

Difference Between Low Impact And High Impact 

Now, let’s know what the primary difference is.

Low Impact Workouts

As the name suggests, low impact workouts are easier on the body due to the least amount of impact between the feet and ground. This makes the workouts or exercises easier on the joint. 

An individual resorts to performing low impact workouts usually when they are recovering from an injury or if they want to take a break from heavy cardio. It is highly advised that pregnant women indulge in low impact workouts. 

High Impact Workouts

On the other hand, high impact exercises are the ones which require you to move both feet off ground at the same time. Some of these include burpees, jumping jacks, and others. 

Now, you will want to do high impact workouts if you want an accelerated weight loss, tougher challenge, preparing for a competition, or even wanting to improve your bone density. 

While it may seem that one is better than the other, it completely depends on who is doing it. A youth who is preparing for the marathon, high impacts are ideal. On the contrary, if an individual is recovering from a severe injury, then low impact exercises are ideal. 

Here Are Certain Low Impact HIIT Workout Routines 

We have compiled a list of low impact HIIT routines for everyone to give it a go.

Low Impact FULL BODY HIIT Workout

A full-body HIIT workout is one of the best variations of this cardio form. You use all your muscles for this routine. Making sure each muscle works is a good way to ensure maximum calorie burn.


30-Minute Low-Impact HIIT Workout

Even though a high-intensity workout does not last as long as 30 minutes, it is better to perform low intensity or low impact workouts for a longer period to make sure you burn significant calories.

25 Minute Intermediate Low Impact HIIT 

You can try to begin a 25 minute or 30 minute workout by scaling it down to 15 minutes. Once you start to improve, you can increase the time.

Low Impact FAT BURNING HIIT Workout 

A low impact HIIT workout can burn fat just as much as a high impact workout can, however, you need to know how to moderate the exercises and how to keep your form right.

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