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30-Minute Low Impact Bodyweight HIIT Workout for Fat Loss
Low impact does not mean low intensity! It simply means putting less impact on the body, especially the joints. This workout class combines the benefits of a HIIT workout but with a safer and gentler approach that is easier on the body. It will still get your heart rate up, burn calories, improve cardio fitness and muscle strength, and at the same time, protects you from injury, joint damage and pain. Plus, you won’t need any equipment, just your bodyweight! This class is perfect for everyone, whether you are overweight, new to fitness, or even for those who want to mix it up with their usual HIIT routine and give their joints a break!
Workout Duration: 30 minutes
Estimated Calories Burned: 200 – 300 Calories
Sequence: 45 secs Work – 15 secs Rest
Repeat each circuit twice
CICRCUIT 1
1. Squat to Tiptoe
2. Kneel to Squat Pulses
3. Side to Curtsy Lunge
4. Sprawl
CIRCUIT 2
1. Up-Down Plank & Switch Climbers
2. Mountain Climbers & Push-up
3. Back Extension with Shoulder Squeeze
4. Lateral Bear Crawl
CIRCUIT 3
1. Spider & Cross Plank
2. Crab Toe Touch
3. Plank to Beast
4. In-Out Plank
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
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34 comments
How often in a week can we do this workout? I'm also following the 4-week burn belly fat program. Thank you!
This was a good workout! It is heavy on the wrists though so it would be great to learn some wrist stretches to do after. I love Joanna’s workouts!
I cannot complete even this whole workout 😐🙄.
I lost 5 kgs in a month just bcz of her ….thank you so much Jo…🥰😘
Omg. This is the most intense low impact workout ever 🥵🥵🥵 proud that I finished it 🥵🔥
Whoo! I am so glad i was able to finish this, it makes my whole body shaky. Everytime i finish a ciruit i shout lol. Thank you Joannah for making this video and also for guiding and sticking with me till the end. You're the best!
Thanks was a great workout🏋🚴💪 I truly enjoy ur workout videos👍
I am following joanna workout for 3 months almoat with controlled diet bt my weight is jst stuck. I feel good physically bt weight is giving me a tough time
Exercise with Joanna make me burn
Great for injuries, I just sprained lower back and had to decrease my workouts, perfect for today! Thank you Joanna!
Hello, thank you for this high intensity, low impact routine, I thank you from the bottom of my heart. My knees and joints benefit a lot from this kind of exercise. On several occasions I have ended up injured by doing high impact cardio routines where there are many jumps and lunges. I hope with great joy that you make more videos with these effective routines for all people and physical conditions. God bless you.
i keep following you Ms. jo…to achieve flat belly..not abs i just want to flatten my belly 💪💪💪♥️♥️♥️
I love you Joana! I always follow your work out video 😘
Another GREAT workout! Thanks Joanna! <3
OMG. That was intense. I've never seen my hands and forearms sweat that much. LOL. I was struggling on the mat.
finally after 12 months up and down following joanna, i can finish this all 30 minutesss
*ps: at first i can only handle the first 5 minutes!!!
Super Duper HIIT workout!
i was the 5,100th peerson to like this video and do the workout
good workout but it would have been nice if the hands get a counter stretch during the cooldown…
I thought this was going to be a breeze when I saw “low impact”. So I was feeling super motivated and decided to do this at the gym, guyssss I’m 9 mins into the workout and I just ordered my Uber coz I’m done and can’t even walk home. Thanks Joanna, I almost died today 🥺😭❤️
another proof that low impact don't mean low intensity! I'm too hot rn
Did this and now I'm shivering
I was only able to do 10 minutes for the first day is it ok ?? I am overweight
I cant do squat it hurts my knees alot. Whats an alternative?
Will try tomorrow 😊
I made my workout plan today decided I didn’t wanted to wait till Monday soo today Wednesday was supposed to be my total body HIIT Conditioning so I chose this workout video and holyyyy it’s harder than I expected I can’t do anything right but hey I am doing it!
Just Amazing workout 👍 thank u joanna
Thanks for a great workout, Joanna! Did it when the HIIT training at the gym was cancelled, and will come for more! Greetings from Ukraine 🙂
Who else didn't know how craggy their knees were until they did this…
my wrists started hurting in end because of all the plank movements so i just substituted the last few ones with core exercises that do not involve wrists. i sweated like a pig and AM FEELING STRONG. this was such a good workout.. guess now i have to work on wrists to make them stronger 🙂
Joanna, I did this workout this morning ( in my country now). And it was amazing 🔥🔥🔥🔥.. I was out of breath, but I love it. THIS is definitely what I needed. Those Sweat on mat was real, felt my muscles. Thanks to you Joanna, Ily since day one.
Are u sure this is low impact??
This workout is intense! But I love how good I felt after finishing it! Thank you Joanna <3
This was INTENSE! 💪🏾