HILIT is the Kinder, Gentler Version of HIIT Your Body Just Might Be Craving
Updated: Jan. 04, 2019
HILIT (High Intensity Low Impact Training) is a gentler version of HIIT (High Impact Interval Training)! But don’t worry, this easy-on-the-joints workout is still packed with heart-pumping full-body movements to get you results fast.
HILIT upper body workout series A
Push Ups
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Begin in a high plank position with shoulders stacked over your hands, feet placed hip-shoulder width apart.
- Brace your core, squeeze your glutes and flex your quads as you lower your chest towards the ground without breaking your plank position.
- Exhale as you push through your palms to return to high plank position.
Related: Wave goodbye to soft arms with this arms focused workout.
Watch the move here:
HILIT upper body workout series A
Torsion Control Plank
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Remain in your high plank position. Bring your right hand to tap your left shoulder while maintaining stillness through your hips, holding your hand to each shoulder for 1-2 seconds.
- Return to high plank position before alternating sides — bring your left hand to tap your right shoulder. (Imagine a cup of water sitting on your lower back.)
- Alternate shoulder taps without spilling the cup of water.
Related: These resistance band workout moves will help increase your intensity and strength.
Watch the move here:
HILIT upper body workout series A
Alt Push Up Pike Taps
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Begin in a high plank position. Exhale as you reach back with your right hand to tap your left foot by pushing your left hand into the ground, driving your hips up back towards your heels.
- Inhale as you return to high plank position.
- Alternate sides, aiming to reach further back each time.
Related: Want to flatten your belly? Find out exactly how long you need to hold your plank.
Watch the move here:
HILIT lower body workout series B
1 ¼ Bodyweight Squats
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- In a standing position, begin with your feet hip-shoulder width apart.
- With your chest up, shoulders back and core embraced, begin to descend towards your heels, driving your knees wide.
- After reaching the bottom of your squat, push through your feet to come up half way, then return to the bottom of your squat before returning to standing position.
Related: Find out how many squats it actually takes to see results.
Watch the move here:
HILIT lower body workout series B
Curtsy Lunges with Knee Drive
4 sets, 30 sec break between each set
Perform exercise for 15 seconds.
- Starting with your feet hip-width, lunge back and across to the left side with your right leg to tap the ground with your right knee.
- Exhale as you bring your right knee up towards your chest while straightening your left leg, squeezing your left glute.
- Continue to alternate sides for 30 seconds.
Related: Here are 3 ways to get fit without a gym membership.
Watch the move here:
HILIT lower body workout series B
Alternating AF Front Steps
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Begin on the ground in a table top position with knees under your belly button.
- Walk your hands forward to extend your arms while driving your hips back towards your heel, flaring knees to hover one-inch over the ground.
- In an explosive manner, replace your right hand with your right foot by stepping forward with your right leg into a lunge position. (Complete the movement by finishing with your palm up and chest tall.)
- Bring your right hand down to replace your right foot as your return to starting position.
- Continue to alternate sides for 30 seconds.
Related: Check out how Apply GymKit can make tracking your workouts that much more accurate.
Watch the move here:
HILIT core workout series C
Alternating AF Side Kick Throughs
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Begin on the ground in a table top position with knees under your belly button.
- Lift your right hand as your lift your left foot, rotate as you kick towards the left and extend your left leg until hips are square.
- With the weight in your right heel, draw your right elbow back to create a long line from right elbow to left foot.
- Place your right hand back on the ground while drawing your left foot back to the starting table top position.
- Continue to alternate sides for 30 seconds.
Related: These are 5 questions you always ask a trainer.
Watch the move here:
HILIT core workout series C
Hollow Hold Crunches
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Start on the ground, laying face up with legs extended and arms above your head.
- Brace your core, flex your quads and imagine driving your belly button towards the ground as you raise your legs and arms towards each other. (Aim to keep your biceps close to your ears and shoulders off the ground.)
- Return to laying position to complete the movement.
Related: Here are 7 myths you need to stop believing before you can get abs.
Watch the move here:
HILIT core workout series C
Russian Twists with Medicine Ball
4 sets, 30 sec break between each set
Perform exercise for 30 seconds.
- Start in a seated position, legs bent with feet hip-width apart.
- Slowly lean back to bring your torso to a 45 degree angle.
- With your feet off the ground, medicine ball in hands, tap side to side by rotating through your core. (Exhale with each tap.)
Related: This is the biggest mistake women make with abs exercises.
Watch the move here:
Jennifer Lau is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. See more of Jennifer on Instagram @itsjenniferlau and @fitsquad_training.
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