Burn fat and lose weight with these low-impact HIIT workouts that do not involve any jumping.

If you’re pressed for time or simply don’t enjoy long workout sessions, you probably know about HIIT (high-intensity interval training). This form of exercise is so well-known and effective that most people love it, or have at least tried or heard about it.

In a short time, it gets your heart rate up, blasts hundreds of calories, and improves overall health. Unfortunately, many HIIT routines include plyometric moves like squat jumps, burpees, and jumping lunges. While they might not be anybody’s favourite move, those with weak joints and bad knees may not even attempt to perform them.

Take the strain off your joints with these low-impact HIIT workouts that will still burn fat and improve your endurance. There is no jumping involved so you won’t have to worry about the possibility of hurting your knees.

(Also read: 5 Best Bodyweight Exercises to Burn Fat & Lose Weight Fast)

Dumbbell HIIT routine

Forget springy knees, all you need is a set of dumbbells. Even though HIIT workouts target the whole body, moves are often leg-focused. Change it up with this 10-minute arm and core routine that will make you activate those underused muscles.

(Also read: 7 Reasons You Need A Pair Of Dumbbells At Home)

Bodyweight HIIT

Engage all your muscle groups with this extensive workout that still includes all the popular HIIT moves, sans jumping. There is a variety of standing exercises, lying down exercises, and floor exercises that switch on all your muscles.

(Also read: 10 Best Bodyweight Exercises That Will Spike Your Heart Rate In A Minute)

Standing HIIT workout

Knees still hurt even though you aren’t jumping? Try this low-impact cardio HIIT workout that is done in a standing position throughout the 25 minutes. Your knees don’t stand a chance of being strained as there are no deep squats involved.

(Also read: How to Do Lunges Without Hurting Your Knees)

Quiet HIIT cardio

You’ll be able to do this workout even when everyone is asleep as there are no fast moves involved. The eight exercises are all to be done in a slow and controlled manner to strengthen and stabilise your whole body.

(Also read: TRX Workout: 8 Effective Suspension Training Exercises to Tone Your Whole Body)

Silent death HIIT

Created by Cassey Ho of Blogilates, this HIIT routine truly is a silent killer. It is a challenging workout that requires balance and can be repeated anywhere to strengthen and lengthen your legs.

(Also read: The Best Standing Inner Thigh Exercises to Get Leaner Legs)

Full body HIIT

Almost every exercise in this routine requires your whole body to move. You’ll be reaching, twisting, and turning to get your heart rate up since you can’t rely on jumping. Your core will be on fire as you use it to stabilise yourself during this workout.

(Also read: 5 Effective Full-Body Workouts You Can Do at Home in Less Than 30 Minutes)