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)
- Mountain Climbers
Circuit 2: 4 Mins - (Tabata Intervals)
- Walk-out to Pushups
- Air Squats for speed (without sacrificing form!)
Circuit 3: 4 Mins - (Tabata Intervals)
- Side Lunge to High Knee Balance (R Leg)
- Same but on (L Leg)
Circuit 4: 9 Mins – (45 seconds of work followed by 15 seconds of rest, 3 exercises x 3 rounds)
- KB Swings
- Ball Slams
- Bicycle Crunches
Circuit 5: 9 Mins – (45 seconds of work followed by 15 seconds of rest, 3 exercises x 3 rounds)
- Squat Thrusters
- 1-arm bent over dumbbell row (R Arm)
- Same as b but (L Arm)
Finish with a 5 minute cool-down and 5 minute stretch!