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).
Here are some Dos and Don'ts for High Intensity, Low-Impact Workouts:
Dos:
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Focus on Quality of Movement vs Quantity
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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
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Exercise selection depending on individual needs
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Hire a trainer to go over proper form
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Use a timer
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Exercise the FITT Principal: Frequency, Intensity, Time, and Type
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Pair exercises appropriately: Follow some sort of pattern (Push, Pull, Legs, Abs, Cardio) to prevent overuse, help recovery, and improve performance
Don'ts:
- Sacrifice form for speed
- Repetitive ballistic or explosive motions for extended periods of time
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
- Mountain Climbers
- V-Sits
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 (Right Leg)
- 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
- Kettle Bell 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 (Right Arm)
- 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.