Aerobic exercise is an indispensable part of a healthy body workout. However, some trainers suffer from knee injuries due to age, improper training, or injuries, and apartment dwellers cannot perform jumping exercises at home, as downstairs neighbors will protest.

Generally, doing squat jumps can quickly raise your training heart rate, and training the large muscles of the legs can help you burn more calories. If you don’t do jumping exercises, it’s often difficult to raise your training heart rate to a high intensity. Is there a way to do aerobic training without jumping?

The answer is affirmative. Little Tea will now bring you a set of knee-friendly, indoor apartment training HIIT workout plan to help you improve your cardiovascular and respiratory function and quickly burn fat.

This HIIT workout plan consists of 5 exercises, each for 45 seconds, with 15 seconds of rest between exercises, 2 sets in total, taking about 10 minutes.

Exercise 1

① Stand with your legs shoulder-width apart, bend your knees, and place your hands on the floor, extending your legs backward.

② Alternately bend your knees and pull them toward your chest, then stand up, raising your hands high above your head while lifting your feet with your toes.

③ Lie face down with your hands positioned directly below your shoulders, keeping your upper body straight.

Exercise 2

① Stand with your legs slightly wider than your shoulders, holding dumbbells in each hand, bending your elbows and lifting them to shoulder level.

② Bend your knees and stand up, holding the dumbbells high above your head, then bend your knees and lower the dumbbells to your shoulders.

③ When squatting, pay attention to keep your knees aligned with your toes, and keep your back straight.

Exercise 3

① Lie on your back, with your hands resting by your ears, raising your shoulder position off the ground, and keeping your legs straight.

② Lift one leg bent to your chest, while turning your upper body to the same side, and using your opposite elbow to touch the bent knee. Then switch sides to train.

③ Do not use your hands to pull your head forward.

Exercise 4

① Stand with your legs shoulder-width apart, holding dumbbells on either side, naturally lowering them to your sides.

② Extend one leg to the side, with your toes pointed, while holding the dumbbells at shoulder height with a side raise.

③ Maintain a straight back and do not arch or bend your waist during training.

Exercise 5

① Stand with your legs slightly wider than your shoulders, with your arms straight out in front of you.

② Bend one leg and raise it, while turning your upper body to the same side, and bending your elbows to meet the raised knee. Do 3 repetitions, then switch sides.

③ When turning your upper body, pay attention to keep your waist stable.