Low impact exercises needed for home HIIT routine

[LMT42]

I have lower back issues and can't perform jumping exercises of any kind, as it aggravates the disk. I'm looking for suggestions of low impact exercises around which I can develop a home HIIT routine. I life weights three times a week, so I think it'd be best to avoid barbell complexes, pushups and pull-ups. Below is all I've come up with so far.

Mountain climbers
Burpee (no jump)
Lunges (not sure if they count as a HIIT exercise)
Body weight squats

Exercise suggestions would be much appreciated. The only I equipment I have is free weights and a bench, but I wouldn't be opposed to investing in bands if recommended.

I'd also appreciate input regarding routine duration. I've read that most HIIT routines are 15-20 minutes. Evidently, if you can continue longer than that you're not exercising at a high enough intensity. Does the 15-20 minutes include rest time? Also, are there any studies regarding optimal ratio of exercise to rest (e.g. one minute exercise, one minute rest). I believe Tabata is twenty seconds of exercise to ten seconds of rest. At this point I'm pretty confused regarding optimal exercise duration.

[signal 13]

P90X has worked wonders for me. The leg routine seems very simple, but it's low/no impact, kicks your butt, and you can modify any move that may hurt.

[WillBrink]

I have lower back issues and can't perform jumping exercises of any kind, as it aggravates the disk. I'm looking for suggestions of low impact exercises around which I can develop a home HIIT routine. I life weights three times a week, so I think it'd be best to avoid barbell complexes, pushups and pull-ups. Below is all I've come up with so far.

Mountain climbers
Burpee (no jump)
Lunges (not sure if they count as a HIIT exercise)
Body weight squats

Exercise suggestions would be much appreciated. The only I equipment I have is free weights and a bench, but I wouldn't be opposed to investing in bands if recommended.

I'd also appreciate input regarding routine duration. I've read that most HIIT routines are 15-20 minutes. Evidently, if you can continue longer than that you're not exercising at a high enough intensity. Does the 15-20 minutes include rest time? Also, are there any studies regarding optimal ratio of exercise to rest (e.g. one minute exercise, one minute rest). I believe Tabata is twenty seconds of exercise to ten seconds of rest. At this point I'm pretty confused regarding optimal exercise duration.

There's no optimal amount per se and the who, when, where depends on factors specific to the person, such as total exercise volume, cals, fitness levels, pre existing injuries, etc. Don't gloss over the specific warnings given regarding HIIT in the article linked below.

Here's some info on HIIT that will help answer some of your Qs perhaps:

https://www.m4carbine.net/showthread.php?t=29228

[scoutchris]

I have no clue how mountain climbers are either low impact, or not going to irritate your back. As a veteran with major lower back issues courtesy or a few IEDs, I can speak for myself when I say that I haven't done a mountain climber since I got out... Pick up a kettlebell, and practice good form. Crossfit is probably the last thing you want to try- Olympic style lifts past failure, to the point where form goes out the door.

[LMT42]

Correct re mountain climbers, but I was doing a hybrid form with styrofoam plates sliding on carpet. However, even that aggravates my back.

Oddly enough, I can jog and run hill sprints and it doesn't bother me. But the minute I do a jumping type exercise, or one that causes my hamstrings to stretch, my back flares up. Even minor hamstring stretching causes problems. Guess I'll stick with hill sprints and supersets.

[Fried Chicken Blowout]

As lame as it sounds I've bought all the Jillian Michaels videos from WalMart and ripped them onto my media server for viewing on my AppleTV in the basement. Then when I work out, I just select the video I want to run and get moving. Her workouts are basically body weight HIIT that hits the entire body or most of it based on the video you're doing. All good quality stuff that I've seen results from. I've got joint issues in my wrists, knees and ankles due to an autoimmune issues and these have been pretty good workouts for me.

[pazoozoo]

One resource I would try is to look at http://www.reddit.com/r/bodyweightfitness/
Lots of posters who really know what they are talking about very interested in sharing. I would offer more suggestions, but from your discription of what you consider low impact I guess I am a bit confused as to what you are looking for exactly.

[MrRightWing]

I've found these HIIT exercises to be great! http://www.simplyshredded.com/crank-...d-the-fat.html

You probably won't be able to do all of them at home, but I'm sure you could come up with a different way to do the same exercises with different equipment (for the ones that require equipment).

[J-Dub]

You want low impact? Get in water.

Swimming, running, ect.

If you've ever done laps you know nothing beats cardio than swimming. Full body, and you can push the intensity as high as you want.

[jmnielsen]

You want low impact? Get in water.

Swimming, running, ect.

If you've ever done laps you know nothing beats cardio than swimming. Full body, and you can push the intensity as high as you want.

I fully agree with this. Water workouts can be extremely difficult. I will do them occasionally and race my brother a lap, rest for 45 seconds and repeat as many times as we can. Always burns me out.