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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:


Dos:

  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

Don'ts:

  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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