High-intensity interval training HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
It is without question one of the most effective and efficient ways to burn fat and boost aerobic capacity, but what most people don't realize is that it doesn't have to be high impact. If you're nursing an injury or want to prevent injury
Non impact cardio at home can still reap the fat-burning, metabolism-boosting benefits of a HIIT workoutbut with low impact moves. This quick workout plan was designed to help you push to your max without pounding your joints.
Three days per week, do 1 set of every exercise in the circuit, performing each move at maximum intensity for 45 seconds, followed by 15 seconds of active recovery step side to side or walk around the room to catch your breath.
Complete 2 to 4 total rounds, depending on how much time and energy you have. Stand with feet wider than hip-width apart.
Bend right knee into a side lunge, extending left leg and pointing left foot, driving left arm forward and right arm back with elbows bent. Staying low in squat position, quickly shift weight to left leg, lowering into a left side lunge, bending left knee and pointing right foot.
Swing right arm forward and left arm back. Repeat "skating" from side to side as quickly as possible for 45 seconds.
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. Immediately lower into a pushup. Press up, walk feet back into squat, and return to standing, reaching arms overhead. Sit on the edge of a sturdy chair or box, leaning back slightly.
Pull abs in tight, and bend knees about degrees.
Point toes lightly on the floor, and bend elbows and hands in front of shoulders. Quickly lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Immediately return to start and repeat as quickly as possible for 45 seconds. Think 'up' during this movement—try to accent the lift, rather than the lowering, of the legs to work your abs more and help keep your heart rate high.
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Quickly kick right leg to the left, as left hand reaches toward right foot and torso rotates to the right, pivoting on left foot. Return to start rotate back to full plank and repeat on the other side. Continue alternating sides, moving as quickly as possible for 45 seconds.
This low impact, high-intensity workout...
With feet slightly wider than hip width, lower into a squat position with arms extended in front of chest. Place left palm on top of right.
Believe it or not, low-impact...
Lower arms down by hips in preparation to quickly stand up, reaching arms overhead and lifting heels off the floor. Immediately return to start position
Non impact cardio at home repeat as quickly as possible for 45 seconds. This move should feel like a squat jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up just lift the heels off the floor. Quickly extend legs and rise up onto balls of feet as arms extend overhead, fingertips reaching to ceiling.
Repeat on opposite side. This move should feel like a lunge jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up, just lift the heels off the floor.
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Go hard but stay soft on your joints with this HIIT cardio workout you can do anywhere. Stand tall with feet hip-width apart, arms extended overhead.
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Seated Tuck Jumps A. Begin in a full plank position with feet hip-width apart. Begin in a lunge with left leg forward, arms bent by sides, hands in fists.
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What if we told you that you could get a kick-ass cardio workout that would keep you on your toes, without even leaving the house? And the bodyweight-only moves are mostly low impact, meaning you can do them in the.
High-intensity interval training HIIT describes any workout that alternates between severe bursts of activity and fixed periods of less-intense activity or even perfect rest. It is out-of-doors question anyone of the most gear and unwasteful ways to burn fruitful and additionally aerobic perception, but what most folks don't catch on to is that it doesn't have to be ripe impact. If you're nursing an impairment or lack to hamper injury Offensive, you can still procure the fat-burning, metabolism-boosting benefits of a HIIT workout , but with morose impact moves.
This expeditious workout pattern was designed to forbear you influence to your max left out pounding your joints. Three days per week, do 1 ambush of evermore exercise in the ambit, performing each move at maximum force for 45 seconds, followed by 15 seconds of active redemption step side to side or ambulate around the room to catch your breath. Finalize 2 to 4 perfect rounds, depending on how much in the good old days b simultaneously and vivacity you be experiencing.
Stand with feet wider than hip-width apart. Yield right knee into a side stagger, extending liberal leg and pointing nautical port foot, driving left arm forward and right arm back with elbows awry.
Try This Low-Impact HIIT Workout At Home Join for Free!
Non impact cardio at home
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If you need a low-impact exercise regimen, look no further. Below are six exercises you should do for 1 minute each, jumping right into the next when the minute is up. After you complete all six exercises back-to-back, rest for 1 minute, and then start the circuit again.
Repeat three times through for a butt-kicking low-impact cardio workout. A good warm-up exercise, low-impact jumping jacks will get your heart pumping and muscles moving. You can exaggerate the arm movements to burn maximum calories. Channel a speed skater when you complete this move. The low-impact version omits the jump but will still make you work.
A bodyweight squat combined with boxing will have you bobbing and weaving for low-impact greatness. We had to throw in some core work for good measure.
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Low-Impact Cardio and Toning Workout That's Perfect For Beginners, Too