Introduction

Hey everyone, Coach Felicia here with an amazing workout that is zero impact. I know some of you might not like jumping, but I have a great HIIT workout for you today. Let’s get started!

Warm-up: Standing Hip Circles

For our warm-up, let’s begin with standing hip circles. We’ll do one side for 30 seconds, then switch to the other side. Make sure to keep your hips loose and strong. If you can’t keep your leg up the entire time, you can always plant it. Remember, we want to warm up every part of our body to prepare for an intense workout.

Warm-up: Wide Alternating Toe Touch

Next, let’s work on opening up our inner thighs and hamstrings with wide alternating toe touches. Stand nice and wide, inhale, and exhale as you touch your toes. If you can’t reach the floor, don’t worry. Just do what feels comfortable for you. This stretch will help warm up your body and prepare you for the main workout.

Warm-up: Scooping Hamstring Stretch

Now, let’s do a scooping hamstring stretch. Alternate each time, inhaling as you scoop your hamstring and exhaling as you switch sides. You should feel the stretch in the back of your calf and into your hamstring. If you prefer, you can walk around your room while doing this stretch. Relax your body and enjoy the warm-up.

Warm-up: Windmills

Our last warm-up stretch is the windmills. Stand nice and wide, place your right hand down, reach your left hand up to the sky, and hold. Inhale and exhale as you enjoy the stretch. Remember, if you can’t get the full range of motion yet, it’s okay to look towards the wall in front of you instead of up to the sky. Switch sides and repeat the stretch. Inhale, exhale, and get ready for the main workout.

Workout: Dumbbell Row Clean and Press

Now it’s time for the workout. Grab a set of dumbbells that challenge you but still allow you to maintain good form. We’re going to do a dumbbell row clean and press. Inhale as you row, exhale as you press. Focus on each movement and do what feels comfortable for you. If you need to slow down or skip a move, that’s okay. Listen to your body and push yourself safely.

Workout: Deadlift to Upright Row

Next, we have the deadlift to upright row. Start with a slight bend in your knees, inhale as you lower down, and exhale as you come back up. Remember, it’s okay to make mistakes. Take a deep breath, hydrate, and then let’s get back to it. Inhale, exhale, and feel the burn in your legs and back.

Workout: Dumbbell Single Arm Hang Snatch

Grab one dumbbell and get ready for the dumbbell single arm hang snatch. Keep your feet hip-width apart and bring the dumbbell up between your knees, then lift it above your head. If going above your head is challenging, do what works for you. The important part is to keep moving and give your best effort. Inhale, exhale, and feel your heart rate rise.

Workout: Dumbbell Bend Over Row Clean to Press

Take a deep breath and allow your heart rate to lower. We’re going to do the dumbbell bend over row clean to press. Focus on your form and remember to stay within a weight range that challenges you. Inhale, row, and press. Go at your own pace, but don’t be afraid to push yourself. Inhale and exhale, feeling your muscles working.

Workout: Dumbbell Squat Alternating Press

Now, it’s time for the dumbbell squat alternating press. As you squat, exhale and press the dumbbells. This exercise engages your core and requires coordination. Maintain proper form and give it your best effort. Remember, we’re aiming for an aerobic workout without jumping or high impact movements. Inhale, exhale, and feel the burn in your muscles.

Workout: Dumbbell Alternating Punches

Get ready to unleash your inner boxer with the dumbbell alternating punches. Protect your face, turn your feet and knees, and punch. This exercise targets your core and requires you to engage your entire body. Focus on your form and turn up the intensity. Inhale, exhale, and let the Rocky theme song play in your head. You’ve got this!

Cool-down: Dumbbell Mid-Row

Take a break and breathe. We’re moving into the cool-down phase with the dumbbell mid-row. Sit comfortably and engage your core and back. Keep your form and squeeze your elbows behind your back. This exercise targets your back and helps you cool down after an intense workout. Inhale and exhale, feeling your body relax.

Cool-down: Hamstring Stretch

Now, let’s stretch our hamstrings. Plant your left foot and gently pull your right leg towards your chest. You can adjust the intensity of the stretch based on your comfort level. Remember not to shake or force the stretch. Relax into the stretch and enjoy the release in your muscles. Switch sides and repeat the stretch.

Cool-down: Child’s Pose

We’re almost done. Let’s finish with a relaxing child’s pose. Walk your fingers forward, drop your head down, and sink into the stretch. Take deep breaths and let your body relax. Enjoy this peaceful moment and congratulate yourself on completing a great workout.

Conclusion and Enjoy Your Rest

You did it! Congratulations on completing this zero impact HIIT workout. Remember, a workout is as challenging and fun as you make it. Bring a positive attitude and give it your all. After your workout, take some time to rest and rejuvenate. Your body deserves it. Great job!