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15-minute Low Impact Full Body Hiit for Weight Control
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
16-minute workout video. HIIT, Low Impact, Cardio. targeting Full Body. low intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of a series of gentle, low-impact exercises designed to improve cardiovascular endurance and muscle strength, with a focus on proper form and gradual progression.
🏃 Guide
This video is designed for beginners looking to ease into fitness while addressing weight control. It provides a gentle yet effective workout to boost cardiovascular endurance and muscle strength.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
March on the Spot
Gently march in place to raise your heart rate. You should feel your legs moving and your heart rate increasing. Ensure your posture is upright.
2
Squats
Stand with feet shoulder-width apart, bend knees to lower into a squat, and return to standing. Feel the activation in your quads and glutes. Keep your back straight.
3
Lateral Lunges
Step to the side, bending one knee while keeping the other leg straight. You should feel a stretch in your inner thigh. Maintain a straight back.
4
Knee Smashes
Lift your knee while extending your opposite arm overhead. Engage your core and feel the contraction in your abs.
5
Arm Circles
Extend arms to the side and make small circles. You should feel the muscles in your shoulders working.
6
Jog on the Spot
Lightly jog in place, lifting your knees. This should elevate your heart rate without excessive strain.
7
Reverse Lunges
Step back with one leg into a lunge, keeping the front knee over the ankle. Feel the stretch in your hip flexors.
8
Front Kicks
Kick your legs forward alternately. You should feel the activation in your hip flexors and quads.
9
Climb the Rope
Jog in place while lifting your knees high. Engage your core and feel your heart rate increase.
10
Squat Pulses
Lower into a squat and pulse up and down slightly. You should feel the burn in your quads.
Safety Notes
Consult a physician before starting any new exercise program, especially if you have pre-existing conditions such as joint pain or cardiovascular issues.
Duration: 16m 11s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoarthritis
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITLow ImpactCardio
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#16 min#medium length#HIIT#Low Impact#Cardio#beginner#None#Full Body#low