Modifier HIIT Workout

Intimidation. Why do we let it get in the way of achieving our goals? Classic case and point – when a massive black spider is crawling on the door handle of my car, I know I won’t be leaving for awhile. Spiders just FREAK ME OUT. Even though they aren’t THAT scary… For those who have never done high intensity interval training (HIIT) workouts, it can be spider-level intimidating. Until now. If you’ve never done a HIIT workout before, this is a great place to start. Introducing the modifier HIIT workout.

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This quick, low-impact workout is perfect for beginners. It takes a few classic HIIT moves like jumping jacks, plyometric lunges, punches, and tuck jumps, and modifies them for a beginner-level routine anyone can do.

Even if you are a fitness pro, this modifier HIIT workout is perfect for those moments in life when you can’t commit 150% but still itching to stay active. Just had a baby or minor surgery? This is exactly where you can start. No hopping or jumping, and no crazy acrobatics to set you back.

Once you’ve mastered these moves, you can gradually work to increase your stamina and complete this workout: Build Your Own HIIT Routine.

It’s time to just say no to intimidation! Spiders and HIIT have nothing on you! Join me in kicking some major butt and achieving your long-awaited goals.

Modified Jumping Jacks

Tap your left foot to the left side and swing your right arm out to your right side, stopping at shoulder-height. Next, bring your leg back to meet your right foot and your arm back at your side. Then extend your right foot and left arm out to the side. Once you have mastered this, you can swing both arms up simultaneously as you tap a leg out, or you can bring both legs out at the same time, executing a hop as both arms come up overhead, for a full jumping jack.

Low Impact Lunges

Start by placing your right leg behind your body, then bend your knees and lower yourself into a lunge position, bringing your palms into a prayer position directly in front of your chest. Next, bring your right leg back to center then repeat the lunge, stepping back with your left leg. Once you have mastered this and ready to attempt a plyometric lunge, execute the same lunge motion, but instead of stepping your leg back to center, jump up to your highest position from the lunge and quickly switch legs while in the air and land with the opposite leg in front.

Modified Tuck Jumps

Start in a standing position and bring your right knee up towards your chest, palms placed on top of your knee. Place your knee back down and arms back at your sides. Then lift your left knee to do the same action on the other side. Once you’ve mastered this, jump as high as you can as you lift both knees up towards your chest and while tapping the tops of your knees with your palms.

Low Impact Side Punches

Start with the left side of your body facing forward and tap your left foot out as you punch your left arm out directly in front of your shoulder. As you bring your foot back to center and fist into your chest, shift your body forward. Next, shift your body to the right and tap your right foot forward as you punch your right arm out. Once you’ve mastered this, add a hop in between transitions and execute the side punches as fast and forceful as you can.

Do each of these exercises for 30 seconds before moving on to the next. Complete a total of 3-5 rounds. Once you have mastered all these moves, you can move on to the advanced versions and do each exercise for 45-60 seconds.