standing HIIT workout

Try This 30-Minute Standing HIIT Workout—No Squats or Lunges Required

by Anusree in Health & Wellness, Fitness on February 11, 2025

Do you need a challenging full-body workout that excludes lunges, squats, or any other types of repetitive movements?

Fitness influencer Lisseth Edwards, aka BurpeeGirl, designed a 30-minute standing HIIT workout that can be done without any jumping, repeating, or equipment, guaranteed to get your heart racing.

This workout is great for those who want to switch it up from their usual high-impact workouts or for those whose knees get stressed. If so, this low-impact HIIT routine may be the best fit for you.

Here’s everything you need to know before attempting this workout, along with my personal experience trying it out.


What is a 30-Minute Standing HIIT Workout?

The no-repeats, all-standing workout was designed by Lisseth Edwards to give an effective cardio workout while being easy on the joints.

This workout includes:

4 rounds of 10 different exercises each
30 seconds of work on every exercise and 10 seconds of rest
Active rest breaks between rounds
Automatic warm-up and cool-down

📌 No equipment is needed, but a yoga mat can help provide comfort and traction.


Check out Lisseth Edwards’ 30-Minute HIIT Workout

30 MIN CARDIO HIIT WORKOUT
ALL STANDING | Full Body | No Equipment | No Repeats

Check it out on YouTube

This session works well for anyone who wants to avoid squats, lunges, and other high-impact activities, yet is still looking for an effective workout.


What Happened When I Did This Workout?

1. It’s Closer to 40 Minutes

Although the title of the workout states that it lasts 30 minutes, the actual time is 37:49.

  • This does include warm-up and cool-down periods, which several fitness influencers tend to skip, but if you have a meeting to get to, you might want to note it.
  • Nonetheless, the structured warm-up and cool-down helped ease me into the workout and reduced post-exercise soreness, so I appreciated them.

2. No Repeats, But Some Moves Feel the Same

No repeated exercises is a promise Lisseth Edwards keeps, but not in the way most people would expect.

For some participants, however, some movements were almost identical to each other except for slight changes.

For instance:

✔ In one round, a step-touch movement could progress to a step-touch with a punch in the next round.
✔ A side reach could later change into a side reach paired with a knee lift.

It is still an engaging, fun workout, but prepare to face some variety as opposed to new moves every single time.

3. Low Intensity, High Impact

Because I’m accustomed to running and other high-impact workouts, I presumed this routine would be a piece of cake.

I was mistaken.

Ten minutes into the exercise, my heart rate was skyrocketing.
✔ By the end, my Apple Watch claimed my average heart rate was 145 BPM, which is a good indicator of being in the fat-burning and cardio zones.

This workout is one that will give you the burns without putting undue strain on your joints, and is ideal if you need a calorie-burning HIIT workout.

4. Just Like An Even More Fun Zumba Class

Though this is a HIIT workout, the style of music and some movements really remind me of the Zumba-style multidirectional fun dancing.

✔ If you love Zumba but need something with more structure and less choreography, then this would be the workout for you.


Who Should Try This Workout?

This thirty-minute HIIT workout done in a standing position is optimal for:

Individuals seeking lower-intensity exercises like a beginner
Individuals suffering from knee pain or other joint issues
People wishing to try something different from conventional cardio workouts
People who do not want to perform squats, lunges, or burpees


A Low Impact HIIT Workout That Is Still Effective

This example of Lisseth Edwards’ standing HIIT routine shows that one does not need to do jumps, lunges, or squats to be active.

✔ It is a very simple workout, yet highly effective and perfect for someone with a lot of joint pain, making it one of the best options out there.

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