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Non impact cardio at home

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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 injuryNon 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.