This is my no jumping HIIT workout for women. And you know what the best part is?

It’s perfect for ALL body types! Even for my endomorph girls who can bulk up from HIIT workouts.

This workout will burn lots of calories and get you sweating, no jumping required. :)

Here’s today’s HIIT workout:

  1. Mountain climbers
  2. Straight punch with leg kicks
  3. Advanced toe touches
  4. Butt kicks
  5. Tabletop to side kicks

How to Complete the Circuit

  • Do each exercise for 40 seconds
  • Rest for 20 seconds after each exercise
  • Complete 3-5 rounds of this

Enjoy! xx

Watch the No Jumping HIIT Workout for Women Videos

The Exercises

1. Mountain Climbers

no jumping hiit workout

2. Straight Punches with Leg Kicks

hiit workout women

3. Advanced toe touches

hiit workout for women no bulking

4. Butt Kicks

low impact hiit workout

5. Tabletop to side kicks

no equipment hiit workout

If you have any other workout requests, let me know in the comments!

Love Rachael xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

12 Responses

  1. Hey Racheal, thanks for your mind blowing content :-)
    I’ve got sensitive knees and cannot run or do some specific workouts. Is there a way the I can get similar results without doing them?

    1. Hi lovely,

      If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss.
      I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.

      It will definitely help! :)

      Also, you can check out Rachael’s 3 Steps to Lean Legs Program. The workouts included in the program are low impact so it should be safe but I would still suggest that you check with your doctor first just to be sure.

      If you have any other questions, feel free to email us at! xx

  2. Hi Rachael,
    Do you have modified moves for the advanced toes touches and table top side kicks? Those both hurt my wrists a lot.

    1. Hi lovely,

      Feel free to exclude these exercises from your routine and replace it with the ones that you can follow. You can also repeat some of the exercises or increase their repetitions. :)

  3. Hi! I can’t run due to a herniated disc. Would I get the same results if I swapped the runs in the Lean Legs program for the Cardio Blast video with Rachael’s mom?

    1. Hi lovely,

      It’s okay if you want to exclude running from your routine. I recommend replacing it with more power walks instead. To be honest, from Rachael’s experience, walking is by far the most effective cardio exercise for slimming down! But if you are in quarantine or the weather has been terrible the entire day and you can’t get out, you can temporarily substitute it with her cardio videos. Again, keep in mind that it’s not as effective as walking is but it will be way better to practice these than skip your daily cardio routine. :)

      If you have more questions, you can email us at


  4. I would like to request another video guided workout like the lean legs program or like the cardio workout that you do with your mom.

    1. Hi lovely,

      You can also watch Rachael’s video workouts on her youtube channel, blog, and Instagram account (@rachael_attard). If you want access to some of her free content, you can register to her Lean Legs Platform for free. Please go to this link. :) If you need help or tips, feel free to reach out to us at


  5. I have wrists problems. I can do some workouts . But table top twists and advanced toes touches really hurt me. I am advanced with my workouts. Any modifications you can recommend.

    1. Hi lovely,

      I’m sorry to hear that!

      Feel free to exclude those exercises in your routine and just repeat some of the exercises that are safe for you. Also, I suggest that you check with your doctor first before trying the other workouts just to be 100% sure. I know that you’re excited to achieve your goals but your safety should be our priority. :)


  6. I love your biological approach to fitness & food ! It really helps me understand my body ! But still need to get rid of the visceral fat – what foods should help ?

    Best wishes, M Weeks

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