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Limited on space and time? These low-impact HIIT classes are a must-watch – and require zero equipment

If you’re time-strapped and struggling to find a way to fit fitness into your routine, HIIT could be the workout solution that you’ve been looking for.

What exactly is HIIT?

HIIT stands for high intensity interval training and alternates between short bursts of intense exercise that rev up your heart rate, and periods of lower-intensity exercise or rest. It can consist of a mix of aerobic and resistance training, and sessions typically require a smaller time investment in order to reap its rewards. 

What’s more, it can be done anywhere. It also isn’t all star jumps and burpees, which we’re sure will come as great news for those looking for an apartment gym routine that won’t annoy your neighbours. There are loads of quiet and no jumping HIIT workouts to choose from online to provide an option for every fitness level and living space – and we’ve rounded up the best ones to save you even more time too.

What are the benefits of HIIT?

Its range of benefits include: improved heart health and aerobic fitness, increased muscle strength and fat loss. It’s a great way to burn calories effectively in whatever time that you have available and what’s more, it also increases your body’s ability to continue burning them 24 hours afterwards. 

So praised is it as an effective way to improve fitness, that the NHS has released a series of HIIT workouts on YouTube.

Is it okay to do HIIT every day?

It’s best to aim for two to three times a week. That way, it’ll give your body time to recover properly. However, if you’re new or returning to fitness, make sure to go at your own pace and build up the frequency gradually. 

As good as HIIT is though, it’s also important to weave other types of activity into your weekly routine. A good rule of thumb is to look to do a mixture of cardio, strength training and stretching to help with everything from mobility to muscle tone and general fitness.

Are there any drawbacks?

If you’re looking to do HIIT in your flat, there’s a good chance that it may irritate your neighbours. This is where high intensity low impact exercise, or no jumping HIIT workouts, come in. 

For those who may find high impact moves hard on their joints, are beginners or are returning after a break, low impact HIIT provides a way to help take the fear out of traditional forms of HIIT. Low impact doesn’t mean low intensity though, so prepare to break into a sweat. 

Interested? Below are three of the best quiet workouts that we’ve found online that could be easier on your joints, as well as your floorboards. 

For more fitness tips and tricks, check out our guide on how to stay healthy at home.

What is the best equipment for a small apartment?

Ideally none, right? The following workouts don’t require bulky weights and so take up as little room as possible (music to the ears of anyone who lives in a small space). All that’s needed is a workout mat and a glass of water and towel nearby. 

Want to monitor your progress and activity stats? Check out our guide to the best fitness trackers

The best quiet & low-impact cardio workouts

For beginners

Try: Low impact 20-minute HIIT workout – beginner/intermediate by Body Project

If you’re new to HIIT, this 20-minute workout acts as a great way to set you off on the right foot. Challenging yet doable (not to mention, also fun) it combines 30-second intervals with 15-second rest periods to keep you on your toes and includes a cool down too.

For intermediates

Try: 25-Minute Intermediate Low Impact HIIT by The Body Coach


No HIIT list would be complete without The Body Coach, Joe Wicks, whose short, sharp and effective workouts have taken the internet by storm. This 25-minute session gets your heart rate up while going easy on your knees. Consisting of bursts of 40 seconds and rest periods of 20 seconds and everything from squats to lunges and crabs, it makes for an effective full body workout.

For advanced level

Try: 30-Minute Low-Impact HIIT with LIT Method on Popsugar

This 30-minute intense workout created by Justin and Taylor Norris of LIT Method tests both body and mind. The circuits, especially the core section, are designed to make you break a serious sweat, it’s hard not to yell at the screen. However, the duo is so motivating and cheerful, that we found that we couldn’t stay mad at them for too long. The class also includes a warm-up and a (welcome) cool down.

For more fitness inspiration, have a read of our guide to the 15 best at-home workouts and free classes.