We love the Sweat app for the heart-pumping, sweat-inducing HIIT workouts it offers. But the high-impact moves like burpees and jump squats aren’t for everyone, especially if you have joint pain or live in an apartment and can’t jump around. Luckily, new Sweat trainer Samantha Ortiz-Young has a low-impact HIIT program for the app as part of its new beginner workout offerings.
Many people think low-impact means low-intensity, but that’s so not the case! This bodyweight-only HIIT workout is Tabata style, which means you’ll work for 20 seconds and rest for 10, getting your heart rate up in the process. Not only do these moves count as cardio, but they’ll also strengthen your major muscle groups, especially your legs, chest, shoulders, and core. Best part? All you need is a yoga mat, and probably a bottle of water and a towel — you’ll need it!
15-Minute Full-Body Bodyweight Tabata Workout
Warmup: Before your workout, take a few minutes to warm up by doing 3-5 minutes of cardio, such as jogging in place or skipping, to get your heart rate up and warm up your muscles. After that, perform dynamic stretches such as leg swings and torso twists to increase range of motion and prevent injury.
Cooldown: Cool down after your workout with three to five minutes of walking
to lower your heart rate. Ortiz-Young also suggests finishing your cooldown with some static stretches where you hold a single position for 20 seconds or longer to increase flexibility and range of motion, and to help reduce soreness and risk of injury.
Directions: Perform each exercise for 20 seconds, then rest for 10 seconds for 6 laps. Rest for a full minute before moving on to the next exercise.
| Exercise | Time | Laps |
|---|---|---|
| Squat & Reach | 20 seconds on, 10 seconds off | 6 |
| Rest | 1 minute | |
| Ab Bikes | 20 seconds on, 10 seconds off | 6 |
| Rest | 1 minute | |
| Plank | 20 seconds on, 10 seconds off | 6 |
| Rest | 1 minute | |
| X Mountain Climber | 20 seconds on, 10 seconds off | 6 |