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The Perfect High-Intensity, Low-Impact Workout

Are you looking for the benefits of a high-intensity interval training routine without all the strain on your joints?

Look no further! This high-intensity, low-impact workout is perfect for anyone wanting to raise their heart rate and prevent injuries.

The purpose of a high-intensity, low-impact workout is to prevent injuries, train around injuries, and get the health benefits of training with an elevated heart rate (80 to 95% of estimated max heart rate).

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Here are some Dos and Don'ts for High Intensity, Low-Impact Workouts:


  1. Focus on Quality of Movement vs Quantity

  2. 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 of 8 to 9.5 out of 10

  3. Exercise selection depending on individual needs

  4. Hire a trainer to go over proper form

  5. Use a timer

  6. Exercise the FITT Principal: Frequency, Intensity, Time, and Type 

  7. Pair exercises appropriately: Follow some sort of pattern (Push, Pull, Legs, Abs, Cardio) to prevent overuse, help recovery, and improve performance


  1. Sacrifice form for speed
  2. Repetitive ballistic or explosive motions for extended periods of time

Book your FREE personal training session with one of our trainers today!  <http://www.snclubs.com/training/free-goal-assessment/>

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Example of a High Intensity, Low Impact Workout Session:

Warmup: 7 to 8 mins - 500 M Row then Dynamic Warmup for 5Mins

For Circuits 1-3, Tabata Intervals are: 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

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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 (Right Leg)
  2. Side Lunge to High Knee Balance (Left Leg)

Circuit 4

9 Mins – 45 seconds of work, followed by 15 seconds of rest / 3 exercises x 3 rounds

  1. Kettle Bell 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 (Right Arm)
  3. 1-arm bent over dumbbell row (Left Arm)

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

Total workout time including warmup and cool down is approximately 50mins.

Book your free consultation with a trainer to build the perfect High Intensity, Low Impact workout just for you!

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