What is low-impact HIIT?

It's interval training that keeps one foot on the floor at all times — no jumps or hard landings. You still get the work-and-rest structure and the raised heart rate, but without the joint loading of jumping moves.

Is it quiet enough for an apartment?

Yes — every move is footfall-soft and stays roughly on the spot, so there's nothing to thud through the floor to the flat below.

Can low-impact HIIT still be effective?

Yes. The intensity comes from how hard you work the intervals, not from impact, so a low-impact circuit can be just as challenging while sparing your joints.

Workouts & Recovery · Cardio

Low-impact HIIT (no jumping)

All the interval structure of HIIT with none of the pounding — every move is land-soft, so there's no jumping, no thudding, and nothing to disturb the neighbours below. The app names each move and previews the next through 30 seconds of work and 15 of rest. It's the bookmarked answer to wanting an interval workout in an apartment, with sore knees, or anywhere a jump just won't do.

Moves: 6
Length: ≈ 10 min
Level: All levels

Also known as no jump hiit, apartment-friendly hiit, quiet hiit.

How the session works

1Clear a small space — you'll stay roughly on the spot the whole time.
2Press start. The app names each move, previews the next, and times 30 on, 15 off.
3Push the effort while keeping every step soft and grounded.
4Take two rounds, or pick an 8 or 12-minute length to scale the work.

The moves

March in place30s
Lift your knees and pump your arms; stay tall.
Bodyweight squat30s
Chest up, knees track over your toes.
Step jacks30s
Step one foot out and sweep your arms up — no jump.
Standing knee lifts30s
Drive one knee up and pull the opposite elbow down to meet it.
Step-touch30s
Step out, tap the other foot in — stay light and rhythmic.
Boxing jabs30s
Soft knees, punch across your body, exhale on each jab — keep your feet quiet.

What it's good for

Real interval intensity with zero jumping or hard landings.
Quiet and apartment-friendly — kind to knees, joints and neighbours.
Coached move by move with a next-up preview throughout.

The evidence. Low-impact interval work raises the heart rate and builds fitness through effort rather than impact, making it a sustainable, joint-sparing way to get the benefits of HIIT.

Safety

Keep every landing soft and slow to a march if you feel breathless or unsteady.

Frequently asked questions

What is low-impact HIIT?: It's interval training that keeps one foot on the floor at all times — no jumps or hard landings. You still get the work-and-rest structure and the raised heart rate, but without the joint loading of jumping moves.
Is it quiet enough for an apartment?: Yes — every move is footfall-soft and stays roughly on the spot, so there's nothing to thud through the floor to the flat below.
Can low-impact HIIT still be effective?: Yes. The intensity comes from how hard you work the intervals, not from impact, so a low-impact circuit can be just as challenging while sparing your joints.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

WHOOP

WHOOP 5.0

Screenless · Strain & recovery

$239Read review

Oura

Oura Ring 4

~7-day battery · Sleep staging

$349Read review

Try another routine

Related calculators

Rankings to explore

Best fitness trackers

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.