10-Minute No Jumping HIIT Workout For Beginner Boxers

High Intensity Interval Training (HIIT) provides some of the best all-around workouts for training, and they arguably give you the biggest bang-for-your-buck when it comes to benefits to time ratio. HIIT workouts are great for calorie burn and truly are high intensity–forcing you to spend most of your time in the 75-90% max HR (heart rate) zone. But what if high-impact jumping or plyometrics are a no-go for you? Here we have a low-impact, no jumping HIIT workout that you can add to your training and still get all the benefits without straining your knees or waking up your apartment neighbors.

Tabata HIIT

One of the more popular types of HIIT workouts is Tabata, invented by Dr. Izumi Tabata. The universal Tabata training protocol calls for 20 seconds of near maximal effort, usually 80-95%, followed by a rest of 10 seconds. Typical Tabata workouts are 10-20 minutes long and that's exactly what you're going to do. For this workout, you’ll complete five rounds of four exercises, each 20 seconds long. In between each exercise, you will rest for 10 seconds. Let’s go!

10-Minute Low-Impact Cardio HIIT Workout

March In Place (20 seconds)

• Start in an athletic stance with your feet slightly wider than shoulder width apart

• March in place, and with each knee drive, focus on lifting your knee higher than hip level

• Maintain good posture while naturally moving your arms, raising opposite arm with opposite knee

Added challenge: Want to amp up the core work? Perform a slight torso twist with each knee drive and aim your opposite elbow towards the opposite knee.

Rest (10 seconds)

Squat + Jab - Cross | Squat + 1 - 2 Combo (20 seconds)

• Start in an athletic stance with your feet slightly wider than shoulder width apart

  • Angle your toes slightly inward

• Slide your hips back and perform a bodyweight squat

• Come back to stand, squeezing your glutes

• Throw a quick Jab - Cross (1 - 2) punch combo

• Repeat this sequence for the remainder of the 20 seconds

Rest (10 seconds)

Mountain Climbers (20 seconds)

• Start in a plank position with your hands shoulder-width apart, your back flat, and your abs engaged

• Pull your right knee into your chest

• Switch legs to bring your left knee into your chest

• Continue for the remainder of the 20 seconds

Rest (10 seconds)

Burpees (20 seconds)

• Start in an athletic position on the balls of your feet and with your feet shoulder width apart

• Squat down towards the ground and place your hands right outside of your feet

• Step your feet backward, transitioning into the top position of a push-up

• Perform a push-up

• Step your feet back towards your hands

• Rise back to starting position

• Upon coming to stand, reach up towards the ceiling for a full arm extension

• Repeat and continue for the remaining 20 seconds

Rest (10 seconds)

Repeat 5x

Action-Packed Split

Short, simple, and effective. Tabata HIIT workouts are perfect for when you're short on time, want a mini exercise blast, or need a perfectly timed warm-up or cool down routine. The best part about this HIIT routine is that it's low-impact and safe for most people to do, while still giving you all the benefits of an action-packed workout!

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