What is Low Impact HIIT with Samantha?
Low Impact HIIT with Samantha has been designed to make fitness fun with at-home training you can do without equipment. This program will introduce you to cardio-based movement through low-impact exercises, with time-based and rep-based full-body workouts. You will be able to get a quick sweat up and build endurance and strength with short, effective workouts. Low Impact HIIT with Samantha is a 9-week training program, including one foundation week to introduce you to Samantha's training style. It’s suitable for beginners and was designed to energise you with a variety of training — so you feel empowered to become the best version of yourself.
Each week you will be required to complete the following goals:
- 2-3 x Resistance training sessions (3 available)
- 2 x Cardio sessions
- 2 x Recovery sessions (Including 1 rest day)
How does Low Impact HIIT with Samantha work?
Choose from three Resistance workout options a week that can be completed in 20-25 minutes!
- Full Body Tabata
- Full Body AMRAP
- Full Body Strength (optional)
- HIIT Cardio (week 6+)
The program also includes two low-intensity cardio sessions to increase fitness, and a recovery stretching session to improve mobility and flexibility.
What do the Full Body workouts involve?
Full Body Tabata (20 minutes)
Tabata is a form of interval training. Each Tabata workout includes five exercises. You will be working hard for 20 seconds, with a 10-second rest. You will need to complete six sets of the same exercise before moving onto the next exercise.
Full Body AMRAP: (20-25 minutes)
AMRAP stands for 'As Many Reps As Possible' and is another form of interval training. Each AMRAP workout includes two circuits with 3-5 exercises in each.
Complete 3 rounds of each circuit, alternating between 40 seconds of 'work' and 20 seconds of 'rest'. The goal here will be to complete as many repetitions as you can during each work phase.
Complete 3 rounds of each circuit, start with 20 seconds of exercise 1, before moving onto 40 seconds of exercise 2, exercise 3 for 60 seconds, returning to 40 seconds for exercise 4 and lastly 20 seconds for exercise 5.
Full Body Strength Weeks 1-5 (12-15 minutes)
This workout includes two circuits. Circuit one includes three exercises, where your aim is to complete the designated reps for each exercise for three rounds. After each round take a 1-minute rest and after completing round 3, take a 1-minute rest before moving onto circuit two.
In circuit two there are two exercises. The aim is to complete 30 seconds of exercise 1 before moving onto exercise 2, rest for 30 seconds and repeat for 3 rounds.
Full Body Strength Week 6-9 (25 minutes)
In week 6 the Full Body Strength workouts update to include 4 supersets. Each superset includes 2 exercises, complete as many reps as possible for exercise 1 in 40 seconds, before performing as many reps as possible for exercise 2 in 20 seconds, complete both exercises for 5 laps, taking a 10-second rest between laps. In between each superset, you will receive a 30-second rest, and after the final superset, you will move into the core finisher. The core finisher includes 3 exercises, perform 20 seconds of each exercise for 3 laps, taking a 20-second rest between laps.
HIIT Cardio (20 minutes)
HIIT Cardio is made up of 4 circuits. Each circuit contains 8 exercises, that you only need to complete once. With circuit 1, your aim is to complete as many reps as possible in 40 seconds of each exercise, in circuit 2, this is reduced to 30 seconds, 20 seconds in circuit 4 and lastly 10 seconds of each exercise in circuit 4. As the time for each exercise reduces the rest between exercises does also.
Warm-ups (3-5 minutes)
Before each workout you will be provided with three optional warm-up options, we recommend warming up to prevent the risk of any potential injury. The three warm-up options you will be provided are; Cardio, Cardio & Movement and Movement to prepare you for the workout.
Cool-Downs (5 minutes)
At the end of each workout, you will find cool-down sessions to help promote recovery, prevent injury, and improve flexibility. The cool-downs are optional, however, we recommend completing these sessions to get the most out of your workout.
The program also includes two low-intensity cardio sessions to increase fitness, a recovery stretching session to improve mobility and flexibility as well as a rest day.
What equipment do I need to complete Low Impact HIIT with Samantha?
This is a full-body no-equipment program designed to energise you with varied training — so you feel empowered to become the best version of yourself. Get ready to feel unstoppable!
Want to trial a workout? Have a go at this free Low Impact HIIT workout with Samantha!