Low-Impact Apartment HIIT — 23 Min Progress

23-minute beginner HIIT workout for home or travel training. Includes 4 minutes of warm-up, 16 minutes of structured work/recovery intervals, and 3 minutes of c

Duration

23 min

Difficulty

beginner

Equipment

bodyweight

Muscle groups

cardiovascular, legs, core

Exercises

1. 1. Dynamic warm-up: easy march and joint mobility

   1 sets · 4 min reps

   March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

2. 2. Fast march — Interval 1

   4 sets · 30 sec work / 30 sec recovery per round reps

   Drive arms briskly, land softly and keep your torso tall. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to beginner level; prioritize form over speed.

3. 3. Glute bridge — Interval 2

   4 sets · 30 sec work / 30 sec recovery per round reps

   Press through heels, lift hips without arching your lower back. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to beginner level; prioritize form over speed.

4. 4. Alternating knee drive — Interval 3

   4 sets · 30 sec work / 30 sec recovery per round reps

   Drive knees toward waist with a braced torso and controlled landing. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to beginner level; prioritize form over speed.

5. 5. Bodyweight squat — Interval 4

   4 sets · 30 sec work / 30 sec recovery per round reps

   Sit hips back and down, track knees over toes and stand tall. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to beginner level; prioritize form over speed.

6. 6. Cool-down: slow walk and breathing

   1 sets · 3 min reps

   Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.