Low-Impact HIIT for Beginners
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You can raise your heart rate without pounding your joints. This 15-minute session keeps both feet friendlier to the floor - no jumping - while still building a proper sweat. Every move has a low-impact option, making it ideal if you are new to exercise, returning after a break, or simply prefer a gentler style. A mat adds comfort for the floor moves.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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No kitJust your bodyweight
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Beginner · about 15 minutes, start to finish.
Warm-up
- March on the spot - 60 seconds
- Shoulder rolls and arm swings - 30 seconds
- Half-depth squats - 10 reps
Main workout
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Step jacks
40s on / 20s offStep one foot out at a time with an overhead arm reach - a low-impact star jump.
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Squat to stand
40s on / 20s offSit back into a squat, stand tall and reach up, controlled throughout.
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Standing knee drives
40s on / 20s offDrive one knee up, opposite hand down, alternate at a steady pace.
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Modified mountain climbers
40s on / 20s offHands on a sofa edge, march the knees in one at a time.
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Glute bridge march
40s on / 20s offHips up, lift one foot then the other without dropping the hips.
Coach's tip
Go at your own pace and take the full rest. The aim is to feel warm and a little breathless, not wrecked - build up the work intervals as you get fitter.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.