Low-Impact HIIT Workouts are similar to traditional HIIT workouts but are designed to be gentler on the joints. This can make them a good option for people who are new to exercise, have injuries or chronic pain, or are looking for a less strenuous way to get in shape.
Low-impact HIIT workouts typically involve exercises that use your body weight or minimal equipment, such as step-ups, mountain climbers, plank jacks, and reverse lunges. These exercises can be modified to be easier or more challenging, depending on your fitness level.
It’s important to warm up before starting a low-impact HIIT workout and to cool down afterward with some stretching to help prevent injury. As with any exercise program, it’s a good idea to check with your healthcare provider before starting a new workout routine.
These workouts are effective at burning calories and improving cardiovascular endurance, but they may be less intense than traditional HIIT workouts involving high-impact activities such as running or jumping. As a result, low-impact HIIT workouts may be a good option for those who are looking for a challenging workout that is easier on the joints.
Benefits of Low-Impact HIIT Workout
Improved cardiovascular fitness:
HIIT is effective at improving cardiovascular fitness, which is important for heart health.
Increased calorie burn:
HIIT can be a more efficient way to burn calories compared to steady-state cardio, as the high-intensity intervals can help to boost your metabolism.
Improved muscle tone:
HIIT can help to build and tone muscles, particularly in the lower body.
Increased flexibility:
Some low-impact HIIT workouts, such as yoga or Pilates-based HIIT, can help to improve flexibility.
Better stress management:
Exercise in general can help to manage stress and improve mental health, and HIIT may be particularly effective at reducing stress and improving mood.
Low impact on joints:
One of the main benefits of low-impact HIIT is that it is easier on the joints compared to high-impact activities such as spiriting. This makes it a good option for people who may be prone to joint pain or have injuries that prevent them from participating in high-impact activities.
Cons of Low-Impact HIIT Workout
While low-impact high-intensity interval training (HIIT) can offer several benefits, there are also some potential drawbacks to consider. Some potential drawbacks of low-impact HIIT include:
May not be as effective at improving athletic performance:
HIIT is effective at improving cardiovascular fitness and muscle tone, but low-impact HIIT may not be as effective at improving specific aspects of athletic performance such as speed or power compared to other types of training.
May be too intense for some people:
While low-impact HIIT is generally easier on the joints compared to high-impact activities, it can still be an intense form of exercise that may not be suitable for everyone. People who are new to exercise or who have underlying health conditions may need to start with lower-intensity workouts before progressing to HIIT.
May not be as effective for weight loss as other types of exercise:
While HIIT can be an effective way to burn calories and improve muscle tone, it may not be as effective at promoting weight loss as other types of exercise, such as steady-state cardio or strength training.
It’s important to keep in mind that every person is different, and the benefits and drawbacks of low-impact HIIT may vary depending on your fitness level, goals, and health.
Some good HIIT exercises (Low Impact)
1. Russian Twist
The Russian twist is a core exercise that targets the oblique muscles (the muscles on the sides of the abdomen) and the rectus abdominis (the muscle responsible for the “six-pack” look). To perform the Russian twist:
- Sit on the ground with your knees bent and your feet flat on the ground.
- Lean back slightly, keeping your core engaged and your back straight.
- Hold your hands together in front of your chest.
- Rotate your torso to the right, bringing your hands (or arms) toward the ground.
- Return to the starting position, then rotate to the left.
- Continue alternating sides, keeping your movements controlled and your core engaged.
2. Lateral Lunges
Lateral lunges, also known as side lunges, are lower-body exercise that targets the muscles of the hips, thighs, and glutes. To perform lateral lunges:
- Stand with your feet shoulder-width apart and your hands on your hips or extended out in front of you.
- Step out to the right with your right foot, planting it firmly on the ground.
- Bend your right knee and lower your body towards the ground, keeping your left leg straight.
- Push through your right heel to return to the starting position.
- Repeat on the left side, stepping out with your left foot and lowering your body towards the ground.
3. Inchworm
The inchworm is a bodyweight exercise that targets the muscles of the shoulders, core, and lower body. To perform the inchworm:
- Stand with your feet shoulder-width apart and your hands on the ground in front of you.
- Walk your hands out until you are in a plank position with your feet still on the ground.
- Walk your hands towards your body and stand up.
4. Plank Shoulder Tap
The plank shoulder tap is a bodyweight exercise that targets the muscles of the shoulders, core, and upper body. To perform the plank shoulder tap:
- Begin in a plank position with your hands on the ground and your feet shoulder-width apart.
- Lift your right hand off the ground and tap your left shoulder.
- Return your right hand to the ground and lift your left hand off the ground to tap your right shoulder.
- Continue alternating sides, keeping your core engaged and your back straight throughout the exercise.
5. Butt Kicks
Butt kicks, also known as hamstring curls, are the lower-body exercise that targets the muscles of the hips, thighs, and glutes. To perform butt kicks:
- Stand with your feet shoulder-width apart and your hands on your hips or extended out in front of you.
- Lift your right foot off the ground and bring it towards your buttocks, using your hamstring muscles to curl your leg back.
- Lower your right foot back down to the ground and repeat the movement with your left leg.
Perform all the above mention HIIT exercises in a circuit ( one followed by another). Work for 60 seconds followed by a rest period of 30 seconds. Set the timer for 10 minutes or you could then stretch it to 15 to 20 minutes. But if you are a beginner and do not want to exert more pressure on the joints then 10 minutes are also enough.
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