High-intensity interval training (HIIT) delivers impressive cardiovascular benefits, but many HIIT workout favorites—like jump squats and burpees—can be hard on the joints.
The good news is that HIIT doesn’t have to include lots of burpees to make an impact.
I regularly program HIIT-style workouts for my clients who can’t run or jump, and they still break a sweat, without the high-impact moves.
Fitness coach Joe Wicks (aka The Body Coach) recently shared a 15-minute low-impact HIIT-style workout that’s ideal for beginners or anyone returning to exercise.
Having recently had a baby, I needed a quick routine that was gentle on my postpartum body but still effective—and this workout was just right.
How to do Joe Wicks’ 15-minute workout
All you’ll need for this session is an exercise mat.
Wicks moves through 15 exercises, working for 45 seconds on each, with 15 seconds of rest in between.
“If you have people living below you, they wouldn’t even know you were exercising,” says Wicks. That sums up the style of this quiet but surprisingly effective routine.
Here are my other takeaways as a trainer and new mum.
It got my heart pumping
Don’t let the words low-impact or beginner fool you—this workout is still a challenge.
While it’s suitable for most fitness levels, you still need good mobility and technique to perform the squats, lunges and push-ups in the workout correctly.
I was surprised at what a tough cardio session this was—my Apple Watch clocked my heart rate hitting the 150s.
That being said, I was moving quicker than Wicks during most of the workout. If I had matched his tempo, I might not have found it as challenging.
His coaching cues were a big win
Unlike many YouTube fitness personalities who use loud, high-energy music and minimal instruction, Wicks takes a different approach.
He uses the rest periods to talk you through form tips and to explain the next move.
Simple cues like “engage the core” and “keep the hands under the shoulders” can make a big difference to those just learning how to exercise properly.
Even as someone who isn’t new to squats or push-ups, these tips were helpful reminders, especially as I began to fatigue.
You can scale it up or down
The great thing about this routine is that it’s adaptable.
If you’re a complete beginner, you can match his speed, or even go slower.
If you want to push yourself, you can move more quickly or add light weights to moves like the squat or reverse lunge.
I picked up some 5lb weights for a few moves and enjoyed the extra challenge.
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