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The Dos and Don'ts of Low-Impact HIIT

 GT12, our curated small group training program, is built around the High Intensity Interval Training (HIIT) methodology. This type of circuit training brings numerous benefits to its practitioners, including: 

  • Raise of metabolic rate for hours post workout!
  • Burn more calories in a shorter amount of time, a.k.a. more bang for your buck!
  • Shred extra fat compared to standard steady state workouts.
  • Improve athletic performance.
  • Better for toning and firming the body.
  • Improve cardiovascular health.
  • Improve insulin sensitivity.
  • It feels great! HIIT increases endorphins post exercise. Think “runner’s high” without having to run a marathon!

But did you know that HIIT can be done with low impact?

There are a few rules that will help you prevent injuries and/or train around Injuries and still get the health benefits of working out with an elevated Heart Rate (80 to 95% of estimated max heart rate).



  • Focus on Quality of Movement versus Quantity
  • Monitor Heart Rate or RPE (Rating of Perceived Exertion) – I suggest getting the heart rate up to 80% of estimated max HR for beginners and up to 95% for advanced athletes. Alternatively give yourself an RPE (Rating of perceived exertion) of 8 to 9.5 out of 10
  • Select exercises based on individual needs.
  • Hire a trainer to go over proper form or join a group personal training class such as GT12 (Highly Recommended)!
  • Use a timer
  • Take into consideration Frequency Intensity Time and Type (FITT Principal)
  • Pairing exercises appropriately – follow some sort of pattern (Push, Pull, Legs, Abs, Cardio) to prevent overuse and to help with recovery and to improve performance.


  • Never sacrifice form for speed!
  • Repetitive ballistic or explosive motions for extended periods of time 



And to help understand better this type of training, here's an example of a High Intensity, Low Impact workout session:

Warmup: 6 mins minimum – ie: 500 M Row then Dynamic Warmup for 5mins. 

Tabata Style: 20 seconds of work followed by 10 seconds of Rest – 8 rounds total, alternating between exercises A and B.

Circuit 1: 4 Mins - (Tabata Intervals)

  1. Mountain Climbers
  2. V-Sits

Circuit 2: 4 Mins - (Tabata Intervals)

  1. Walk-out to Pushups
  2. Air Squats for speed (without sacrificing form!)

Circuit 3: 4 Mins - (Tabata Intervals)

  1. Side Lunge to High Knee Balance (R Leg)
  2. Same but on (L Leg)

Circuit 4: 9 Mins – (45 seconds of work followed by 15 seconds of rest, 3 exercises x 3 rounds)

  1. KB Swings
  2. Ball Slams
  3. Bicycle Crunches

Circuit 5: 9 Mins – (45 seconds of work followed by 15 seconds of rest, 3 exercises x 3 rounds)

  1. Squat Thrusters
  2. 1-arm bent over dumbbell row (R Arm)
  3. Same as b but (L Arm)

Finish with a 5 minute cool-down and 5 minute stretch!

Experience the Power of Group Fitness, with the Results of Personal Training! Download your FREE GT12 pass now!

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