Free challenge for women 25+

Start low-impact HIIT safely in 5 days

A free 5-day email challenge for women 25+ who want the benefits of interval training without jumping, pounding or guesswork. Learn how hard to go, six joint-friendly moves and your first 10-minute session, then a simple plan for 2 to 3 sessions a week. No gadgets, no supplements, no fat-burning hype.

5 days
No jumping
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Your 5-day plan

5-Day Low-Impact HIIT Starter for Women

One short email a day, one step at a time.

1What HIIT is + your effort scale10 min
2Warm-up + 6 no-jump moves10 min
3Your first 10-minute session18 min
4Recovery + how often5 min
5Your weekly plan + progression5 min

About an hour across the whole week, and you finish with your own effort scale, a 1-minute fitness self-check to retest, six no-jump moves, a 10-minute interval session and a 6-week plan.

The 5 days

5 days to intervals that feel good

The order I use with clients: learn how hard is hard enough, practice the moves, try one short session, learn to recover, then build a plan you can keep.

What HIIT is + your effort scale

What interval training really is (and isn't), a 1 to 10 effort scale, the talk test and a 1-minute march self-check to retest later.

◷ 10 min

Warm-up + 6 no-jump moves

A 5-minute warm-up and six low-impact moves, each with an easier and a harder option.

◷ 10 min

Your first 10-minute session

30 seconds on, 30 seconds easy (or 20/40), 10 rounds, plus how hard is hard enough.

◷ 18 min

Recovery + how often

Rest days, sleep, walking and strength, and the signs you need an easier day.

◷ 5 min

Your weekly plan + progression

2 to 3 sessions a week and how to build safely over 4 to 6 weeks, one change at a time.

◷ 5 min

By day 5 you have

An effort scale and talk test you trust
A 1-minute fitness self-check to retest
Six no-jump moves with easier and harder options
A 10-minute session and a 6-week plan

Is this HIIT challenge for you?

Made for women 25+ who are new to intervals, coming back after a break, or want a joint-friendly option with no jumping. It is everyday fitness coaching, not treatment for any medical condition. If you have a heart condition, high blood pressure, diabetes, a recent injury or surgery, a joint replacement or osteoporosis, or are pregnant or postpartum, get your care team's OK first.

Right now

HIIT feels like too much

Workout videos are full of jumping and burpees
You are not sure how hard you should push
You worry about your knees, back or pelvic floor
You start hard, get sore and stop

After 5 days

You have intervals that fit your body

You know your work and recovery pace
Six moves that keep your feet on the floor
A 10-minute session you can repeat
A weekly plan with rest built in

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness and years of boxing and Muay Thai rounds. I have seen plenty of people burn out on intervals that were too hard, too often. Done right, short intervals build real fitness in very little time.

These five days show you how to do them safely, with no jumping required.

No fat-burning or afterburn hype
No supplements or gadgets
Clear notes on when to stop and get checked

Free 5-day challenge

Your first interval starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general wellness education and coaching, not medical advice, and it does not diagnose, treat or cure any condition. Work hard for you, not for anyone else. Stop and get checked promptly if you feel chest pain or pressure, unusual shortness of breath, dizziness or faintness.

If you have a heart condition, high blood pressure, diabetes, a recent injury or surgery, a joint replacement or osteoporosis, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never change medications to fit a workout. Individual needs vary.