Low-Impact Burn

All of the intensity, none of the jumping — proof that quiet feet can still empty the tank

HIIT
All levels
30 min
Works for 8–25
1 instructor
Effort 3/5
Studio floor · one mat space per person
low-impact
intervals
joint-friendly
dumbbells

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Mats, one pair of light-to-medium dumbbells per member, timer, water.

Warm-up5 min

Warm, Not Bouncy

5 × 45s building movesRPE 3

Setup: Mats down, bells parked. Some of tonight's room chose this class for knees, hips, pregnancy, injury comebacks or downstairs neighbours — you don't need to know which; coach as if all are present.

How it works: Five minutes building through marches, side-steps, hip circles, bodyweight good mornings and slow squats, 45 seconds each. Set the frame early and proudly: nothing leaves the ground tonight, and nothing needs to — intensity will come from speed, range and load instead of impact. Rehearse the night's signature move, the squat-to-press, slowly, because it anchors two of the three blocks.

What to say

“Low impact, high intent — we trade jumping for speed and range, not for effort.”
“Feet stay friendly with the floor all night; everything else works overtime.”
“Squat-to-press rehearsal: heels, stand tall, press quiet.”

Easier

Shrink every range — half-depth squats, smaller circles.

Harder

Deepen the squats and speed the marches; warm means warm.

Workout8 min

Block One — The Speed Dial

2 × 4 × [40s work / 20s rest]RPE 6–7

Setup: Bodyweight only. Four moves: fast march with driving arms, squat with a reach, standing cross-body knee drives, step-back lunges.

How it works: Two rounds of the four moves at 40 seconds work, 20 seconds rest. This block turns up the speed dial: every move stays grounded but the tempo is honest HIIT — cue arms hard on the marches because arms set the pace the legs follow. In the rests, keep feet moving with a slow walk on the spot. Round two, ask for two more reps per move than round one; counting keeps tempo truthful.

Rounds: 2

What to say

“Drive the arms and the legs will chase them.”
“One foot always on the floor — speed lives inside that rule.”
“Round two: beat round one by two reps, not by ten.”

Easier

March at your own pace and shrink the ranges; the 40/20 rhythm is the workout.

Harder

Knee drives with a hop-free calf raise; lunges pulse once at the bottom.

Workout7 min

Block Two — The Range Dial

2 × 4 × [40s work / 20s rest]RPE 7

Setup: Still bodyweight. Same 40/20 clock. Moves: deep squat hold with slow pulses, lateral lunges alternating, bear hold with slow shoulder taps, glute bridge march on the mat.

How it works: Two rounds of the four moves, 40 on, 20 off. The speed drops slightly and the depth arrives — cue range as the new speed: lower into the lateral lunge, hips higher in the bridge, knees hovering steady in the bear hold. Burn replaces breathlessness here and some members will find it harder than jumping ever was; tell them that's the point and it's normal to shake.

Rounds: 2

What to say

“Depth is the dial now — an inch lower is a level higher.”
“Bear hold: knees an inch off the floor, back flat enough to rest a cup on.”
“Shaking muscles are working muscles; wobble with pride.”

Easier

Bear hold from knees; bridges without the march; lunges to half depth.

Harder

Add a three-second pause at the deepest point of every rep.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

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