Low-Impact HIIT
| Exercise | Duration |
| Dumbbell Thruster | 45 seconds |
| Dumbbell Renegade Row | 45 seconds |
| Dumbbell Hang Power Clean | 45 seconds |
| Pushup | 45 seconds |
| Reverse Lunge With Power Knee Drive | 45 seconds |
⊕ Perform the movements in succession. Do as many good-form reps as possible in 45 seconds.
⊕ Rest for 90 seconds after each move.
⊗ Complete 2 rounds.
Dumbbell Thruster
Perform for 45 seconds.
Full Instructions
- Hold two dumbbells at shoulder height, then squat down as low as you comfortably can.
- Use the power of your hips and glutes to explode back to standing, pressing the dumbbells overhead in one fluid motion.
- Lower the weights to your shoulders and repeat.
Rest for 90 seconds, then move to the next exercise.
Dumbbell Renegade Row
Perform for 45 seconds.
Full Instructions
- Take a high-plank position, with a dumbbell in each hand.
- Shift your weight to the left as you raise the dumbbell in your right hand to perform a single-arm row.
- Reverse the movement, planting the dumbbell on the floor. Shift your weight and repeat on the opposite side.
- Minimize rolling or tilting in the hips by engaging your core to stabilize yourself.
- Repeat, alternating sides.
Rest for 90 seconds, then move to the next exercise.
Dumbbell Hang Power Clean
Perform for 45 seconds.
Full Instructions
- Stand tall, holding the dumbbells at your sides. Bend your knees and push your hips back, lowering the dumbbells toward the floor as you assume a quarter-squat position.
- Powerfully extend your hips and knees to move the weights upward — imagine jumping without a jump, keeping the feet planted on the floor.
- Let your elbows bend and “catch” the weight at shoulder height, resuming a quarter-squat position.
- Stand fully, lower the weights to your sides, and repeat. (For additional form tips, check out “How to Power Clean.“)
Rest for 90 seconds, then move to the next exercise.
Pushup
Perform for 45 seconds.
Full Instructions
- Assume a plank position, with hands slightly wider than shoulder width.
- Keeping your body straight and your head in a neutral position, bend your arms and retract your shoulder blades to lower yourself until your arms form 90-degree angles. Aim elbows out about 45 degrees from your body, as if you’re pointing them to the back corners of the room.
- Reverse the movement, pushing yourself back up, and repeat.
- Adjust the difficulty by elevating your hands on a step, bench, or counter, or by lowering to your knees.
Rest for 90 seconds, then move to the next exercise.
Reverse Lunge With Power Knee Drive
Perform for 45 seconds, alternating sides.
Full Instructions
- With your feet shoulder width apart, step your left foot backward and bend both knees. Lower yourself until the front knee forms a 90-degree angle and the back knee is near the floor.
- Reverse the movement, drawing your left foot up with control. As you come back to standing, raise the left leg in front of you in a high-knee position.
- Return to the starting position, and repeat on the opposite side, lunging back and then drawing the right leg forward into a high-knee position.
- Repeat, alternating sides.
Rest for 90 seconds.
Perform 2 rounds of the workout.