When teaching a class, especially high-energy classes like my Body Blitz class, I often demonstrate low-impact options for people who may have injuries or are just beginning a workout program. While most exercises can be modified to be low impact, I recently got a request for a whole low impact workout from my friend Lauren's mom. So today, I bring you FitYaf's Fitness Friday LOW IMPACT HIIT Workout.
Low impact exercise is a type of exercise where the amount of stress placed upon the joints of your knees, hips and ankles is relatively minimal. Often times this translates to never having more that one foot off the ground at a time. However, it can also refer to something like swimming, which is a great example of low impact exercise that is often chosen by athletes who have suffered a stress fracture. The athlete is still able to participate in cardiovascular exercise, without putting a large amount of weight on the injured body part.
Last week I posted a high-intensity interval training or HIIT workout, and explained the benefits of combining high intensity intervals with short periods of rest for the benefit of excess post-exercise oxygen consumption. The good news? Low-impact exercises can be part of a great HIIT workout too - and that's what I have for you today! This workout plan was designed to help you push yourself to your max without doing any jumps. You don’t need equipment or a lot of space.
Low Impact Exercises
*from Shape.com
Begin by walking or doing the elliptical for 5 minutes. Then, go through the exercises 1-8, doing each one for 50 seconds, as fast as you can while maintaining proper form, and resting for 10 seconds before continuing on to the next move. For your rest, grab a drink if you need to or march in place (just don't sit down). The 5th exercise (lunges) is a 2-for-1, since you'll have to do it once on each side! Once you're finished the 8th exercise, repeat 1-8 again two more times. Including a stretch at the end, this whole workout should take about 35 minutes.
1. Squat
 |  | Start with feet slightly outside your hips, lower into a squat position with arms extended. Bring your arms down as you push through your heels to stand up. Reach arms overhead and lift your heels off the floor. Return to start position and repeat as quickly as possible for 50 seconds. |
2. Reach-through
 |  | Begin in a full plank position with feet hip-width apart, neck in line with your spine and shoulders over your wrists. Quickly kick right leg to the left, as left hand reaches toward right foot, pivoting on left foot. Return to start (rotate back to full plank) and repeat on the other side. Continue alternating sides. |
3. No-jump burpee
 |  | Stand tall with feet hip-width apart, arms extended overhead. Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position, one at a time. Lower into a pushup if you can. Press up, walk feet back into squat, and stand up, reaching arms overhead. |
4. Plank extension
 |  | From a low-plank position (feet hip-width apart and shoulders over elbows), extend one arm keeping your torso still and hips square to the floor. Return arm to plank and alternate. |
5. Lunge (once through on each side)
 |  | Begin in a lunge with left leg forward, arms bent by sides, back knee pointing towards the floor and both knees at a 90 degree angle. Pushing up through your feet, extend legs and rise up onto balls of feet as arms extend overhead, fingertips reaching to ceiling. Return to start and repeat. Repeat on opposite side. |
6. No-jump tuck
 |  | Sit on the edge of a sturdy chair or box, leaning back slightly. Pull abs in tight, and bend knees about 90-degrees. Point toes lightly on the floor, and bend elbows and hands in front of shoulders. Lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Return to start and repeat. |
7. Skaters
 |  | Stand with feet wider than your hips. Bend right knee, putting your weight in your right heel & extend your left leg out, driving your left arm forward and right arm back. Staying low in squat position, shift weight to left leg, lowering into a left side lunge, with your weight in your left heel, right leg extended & right arm forward. Repeat side to side. |
8. Plank extension (repeat #4)
Do you prefer low-impact workouts?
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