Free Workout From Low Impact HIIT With Samantha Ortiz-Young

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May 24, 2021

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Ready to try training that will help you find fitness fun?

Low Impact HIIT with Samantha is an eight-week training program you can do at home, without equipment.

Low-impact high-intensity interval training (HIIT) is a great option if you’re looking for joint-friendly workouts that will work up a sweat. HIIT maximises your results in a short space of time because you work out in intervals of maximal effort (followed by rests), which boosts the effects of the training — you’ll be burning energy long after the session is complete. 

Trainer Samantha Ortiz-Young is a motivating and experienced trainer based in Brooklyn, New York and her program is designed to help ease you back into fitness and build up your strength and endurance.

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Try this Tabata workout from Low Impact HIIT with Samantha

This beginner-friendly full-body workout is from Week 1 of Low Impact HIIT with Samantha. 

It follows a Tabata-style training format, which is a type of HIIT training. This Tabata workout follows a pattern: 20 seconds of work, then 10-20 seconds of rest. You should do six rounds of each exercise, followed by a one-minute rest — then move onto the next exercise.

Don’t forget to warm up before you start a workout, so your body is ready to move. You can go at your own pace, but don’t be afraid to challenge yourself if you feel ready!

Tabata 1

1 Exercises / 6 Laps

Double-Pulse Squat


Tabata 2

1 Exercises / 6 Laps

Alternating Reverse Lunge


Tabata 3

1 Exercises / 6 Laps

Ab Bikes


Tabata 4

1 Exercises / 6 Laps

X Mountain Climber


Tabata 5

1 Exercises / 6 Laps

Hover to Plank


After your workout, don’t forget to cool down — and enjoy the feeling of being active and moving your body!

Work out anywhere, anytime with Sweat

Ready for your first workout?

Are you ready to feel unstoppable?

Low Impact HIIT with Samantha is a full-body no-equipment program available exclusively on the Sweat app, which is designed to energise you with varied training — so you feel empowered to become the best version of yourself. 

Choose from three workout options a week that take only 20 to 25 minutes. There’s a foundation week to introduce you to this training style, followed by an eight-week program. You’ll be introduced to cardio-based movement through low-impact exercises which are kind to your knees and other joints, and includes time-based and rep-based workouts you can do at home. You will be able to get a quick sweat up and build endurance and strength with short, effective workouts. 

If you’re new to Sweat, download the Sweat app from the App Store or Google Play. You can also sign up via our website to get started.

Try Low Impact HIIT with Samantha — and get ready to feel unstoppable!

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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