15-Minute Low Impact Pyramid HIIT Workout for Beginners
What is a Pyramid-style Workout?
A pyramid-style workout is a structured way of training where you increase or decrease reps, weight, or intensity as you progress through the workout. It’s a great way to challenge your muscles, build endurance, and keep things interesting.
Why it’s Beneficial:
Progressive Overload – Helps build strength and endurance by gradually increasing intensity.
Time-Efficient – You get a lot of volume in a short time, which is great for hypertrophy (muscle growth).
Strength & Endurance Combo – Works both slow-twitch (endurance) and fast-twitch (power) muscle fibers.
Variety & Engagement – Keeps workouts interesting by changing rep schemes and loads.
Scalable for All Levels – You can modify weight, reps, and exercises to suit your fitness level.
Why It Might Look Easier Than It Is:
At first glance, pyramid workouts can seem pretty easy because you either start light or with lower reps. However:
Fatigue builds up fast – By the time you hit heavier weights or higher reps, your muscles are already working hard.
Cardio sneaks in – Especially if rest periods are short, your heart rate stays elevated.
Higher volume = greater challenge – Even if you don’t go heavy, the sheer number of reps adds up!
How to Do a Pyramid Workout:
Choose 3-5 exercises (e.g., squats, push-ups, rows, lunges, shoulder presses).
Decide on a rep scheme (e.g., 1-2-3-4-5-4-3-2-1 for a triangle pyramid-my favorite!).
Pick your weights – Start light and adjust accordingly, or simply use bodyweight for some exercises.
Rest between sets (30-90 sec, depending on intensity).
Focus on form – Don’t let fatigue compromise technique.
Modify as needed – If lifting heavy, decrease reps. If focusing on endurance, increase reps.
Here’s the workout:
*Equipment needed: Light to medium dumbbells.
*Feel free to rest up to 30-60 seconds between rounds, when needed.
*Be sure to do a 3-5 minute warm-up before beginning this, or any, workout.
In total, there will be 11 rounds, and each goes as follows:
Round 1
1 Goblet squat
1 Overhead press
1 Sumo squat
1 Bicep curl
1 Step-back burpee
Round 2
2 Goblet squats
2 Overhead presses
2 Sumo squats
2 Bicep curls
2 Step-back burpees
Round 3
3 Goblet squats
3 Overhead presses
3 Sumo squats
3 Bicep curls
3 Step-back burpees
Round 4
4 Goblet squats
4 Overhead presses
4 Sumo squats
4 Bicep curls
4 Step-back burpees
Round 5
5 Goblet squats
5 Overhead presses
5 Sumo squats
5 Bicep curls
5 Step-back burpees
Round 6
6 Goblet squats
6 Overhead presses
6 Sumo squats
6 Bicep curls
6 Step-back burpees
Round 7
5 Goblet squats
5 Overhead presses
5 Sumo squats
5 Bicep curls
5 Step-back burpees
Round 8
4 Goblet squats
4 Overhead presses
4 Sumo squats
4 Bicep curls
4 Step-back burpees
Round 9
3 Goblet squats
3 Overhead presses
3 Sumo squats
3 Bicep curls
3 Step-back burpees
Round 10
2 Goblet squats
2 Overhead presses
2 Sumo squats
2 Bicep curls
2 Step-back burpees
Round 11
1 Goblet squat
1 Overhead press
1 Sumo squat
1 Bicep curl
1 Step-back burpee
Pyramid workouts might look simple on paper, but don’t be fooled—they pack a serious punch! Whether you're looking to build strength, improve endurance, or just shake up your routine, this training style keeps things interesting while challenging your body in new ways. The best part? You can customize it to fit your fitness level and goals, making it a solid addition to any workout plan.
Now that you know the ins and outs of pyramid training, it’s time to put it into action. Try this workout, listen to your body, and don’t be afraid to tweak it as needed. Remember, progress comes from consistency—so keep showing up, keep pushing yourself, and most importantly, enjoy the process. You've got this!
Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training and health & nutrition coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, or nutrition or supplement program of any type.