Low Impact HIIT Workout: 20-Minute No-Jumping Routines
By the PomoTimer team. Last updated .
A low-impact HIIT workout keeps the hard-work, short-rest structure of high-intensity interval training but drops the jumping, so at least one foot stays on the floor through every move. Low impact doesn't mean low intensity: you raise the effort with speed, range of motion and big-muscle exercises instead of landings. A typical session is 20 minutes of 30/30 or 40/20 intervals, like the sample routines below.
What makes a HIIT workout "low impact"?
Impact comes from the moment your body lands. Jump squats, burpees with a hop, jumping jacks and running in place all involve both feet leaving the ground and coming back down. Low-impact HIIT replaces each of those with a version where you step, reach, squat or drive a knee instead.
That makes it a practical choice when jumping isn't: sore knees or ankles, a downstairs neighbor, a low ceiling in a basement or apartment, or simply not enjoying it. It's also a sensible place to start if you're new to interval training and want to learn the moves before adding speed.
The trade-off is that you have to work for the intensity. A jump spikes your heart rate quickly; a squat at a steady pace doesn't. Move with purpose, go through a full range of motion and keep the rest periods honest.
No-jumping swaps for common HIIT moves
| High-impact move | Low-impact swap | How to make the swap harder |
|---|---|---|
| Jumping jacks | Step jacks: step one foot out while both arms sweep overhead, alternate sides | Sink into a small squat with each step |
| Jump squats | Squat to calf raise: full squat, then stand and rise onto your toes | Hold a dumbbell or slow the lowering to 3 seconds |
| Burpees | Walk-out burpee: hands down, step back to a plank, step in, stand and reach | Add a push-up in the plank |
| High knees (running) | Fast high-knee march with a strong arm drive | Pick the pace up while keeping the knees high |
| Jump lunges | Alternating reverse lunges | Add a knee drive as you come up |
| Skater jumps | Skater steps: big lateral step, back leg sweeps behind, reach toward the floor | Make the step longer and lower |
| Fast mountain climbers | Slow step-in mountain climbers, or standing cross-body knee drives | Speed up while keeping hips level |
| Tuck jumps | Squat with an overhead punch | Hold light weights |
Sample low-impact HIIT workouts with timer settings
Start every workout with 3 to 5 minutes of easy movement (marching, arm circles, gentle squats) and finish with a few minutes of walking and stretching. The timer settings cover the interval block.
Workout A: 20-minute full-body, no jumping (40/20)
Do the eight moves in order, then repeat the list once. Use each 20-second rest to get into position for the next move.
- Squat to calf raise
- Step jacks
- Incline push-ups (hands on a sturdy chair, bench or counter)
- Alternating reverse lunges
- Standing cross-body knee drives
- Glute bridges
- Skater steps
- Walk-out burpees
Timer: prep 10 s, work 0:40, rest 0:20, 16 rounds. That's about 16 minutes of intervals plus a 4-minute warm-up.
Workout B: beginner low-impact HIIT (30/30)
Equal work and rest gives you time to learn each move. Go through these six moves twice:
- High-knee march
- Chair squats (sit back until you lightly touch a chair, then stand)
- Wall push-ups
- Side steps with a low reach
- Standing oblique crunches (elbow to knee)
- Step-back lunges, holding a counter for balance if needed
Timer: prep 10 s, work 0:30, rest 0:30, 12 rounds. About 12 minutes of intervals; with a warm-up and cool-down you're close to 20 minutes.
Workout C: low-impact Tabata (2 sets)
The 20-seconds-on, 10-seconds-off format works without jumping if you pick moves you can do fast and safely. Alternate two moves within each set:
- Set 1: speed squats (odd rounds) and standing knee drives (even rounds)
- Set 2: fast step jacks (odd rounds) and plank shoulder taps (even rounds)
Timer: use the Tabata timer with 2 sets: prep 10 s, work 0:20, rest 0:10, 8 rounds per set, 1 minute of rest between sets. About 9 minutes total. To learn more about this format, read what a Tabata workout is.
Workout D: standing-only circuit (45/15)
No getting down on the floor, which helps if kneeling or getting up is uncomfortable. Four moves, twice through:
- Dumbbell (or water-bottle) squat to press
- Alternating lateral lunges
- Standing punches with a slight bounce in the knees, feet planted
- Good mornings with hands behind your head (hinge at the hips, back flat)
Timer: prep 10 s, work 0:45, rest 0:15, 8 rounds. About 8 minutes; repeat the whole block after a 2-minute walk for a 20-minute session.
| Workout | Prep | Work | Rest | Rounds | Interval time |
|---|---|---|---|---|---|
| A: Full-body | 10 s | 0:40 | 0:20 | 16 | About 16 min |
| B: Beginner | 10 s | 0:30 | 0:30 | 12 | About 12 min |
| C: Low-impact Tabata | 10 s | 0:20 | 0:10 | 8 × 2 sets | About 9 min |
| D: Standing-only | 10 s | 0:45 | 0:15 | 8 (once or twice) | About 8 or 18 min |
How to time it with PomoTimer
All of these run in the browser, with no app to install.
- For workouts A and D, open the HIIT timer, choose the 40/20 or 45/15 preset, and edit the rounds to 16 or 8.
- For workout B, use the HIIT timer's 30/30 preset and change the rounds to 12.
- For workout C, open the Tabata timer and set it to 2 sets.
- For any other split, such as 50/10 or 35/25, enter it in the interval timer.
Each phase has its own color and a beep at the switch, with a 3-2-1 countdown before the next phase. If you exercise in a shared space and don't want beeps, mute the sound and follow the colors instead. Press F for full screen so you can see the phase from your mat.
Making low-impact HIIT harder (or easier)
Change one thing at a time and keep it for a week or two before changing another:
- Harder: add rounds, shorten rest (30/30 to 40/20 to 45/15), hold light dumbbells, slow the lowering phase, or go deeper into squats and lunges.
- Easier: lengthen rest, cut the range of motion, use a chair or counter for balance, or do one circuit instead of two.
A few simple adjustments help with common aches. If your wrists don't like planks, put your hands on a bench or counter. If deep squats bother your knees, squat to a chair height that feels comfortable. Stop any move that causes sharp pain rather than effort, and talk to a doctor or physical therapist if pain keeps coming back or you have a condition that affects exercise.
Frequently asked questions
Is low-impact HIIT still a real workout?
Yes, if you put real effort into the work intervals. The structure is identical to regular HIIT; only the landings are gone. Aim for work periods where talking in full sentences would be hard.
Can I do low-impact HIIT at home without equipment?
Workouts A, B and C need nothing but a chair or counter. Workout D works with water bottles or a backpack in place of dumbbells.
Is walking on a treadmill incline low-impact HIIT?
Incline walking keeps one foot on the ground, so it fits the definition. The HIIT treadmill workout guide includes a hill-interval session that involves no running.
How often should I do it?
Two or three sessions a week, with lighter activity like walking on the other days, is a common starting point. Your body will tell you if you need more recovery.