You'd be forgiven for thinking that low-impact workouts are less intense than other training styles, such as HIIT or weighted exercises. Without the jumping or need for kit, a low-impact interval workout might seem less effective when it comes to reaching your fitness or weight-loss goals.
PT and FIIT trainer Gede Foster insists that's not the case. Just because you're not performing plyometric movements such as jump squats or full burpees, doesn't mean your heart rate won't still be elevated and your body firing on all cylinders.
Perfect for those who experience joint pain, finicky wrists, knees or ankles, or just detest jumping around, this workout will work wonders without your feet ever have to leave the ground.
So take Foster's lead and step right into this low-impact interval workout.
PT Gede Foster's LIIT workout
1. Step jacks
a) Standing in the middle of your mat, step your left foot out while raising your arms to touch at the top.
b) Step back to center and repeat with your right leg.
There should be no jumping action with this move.
2. Alternate reverse lunge with overhead reach
a) With feet together, step back with your left leg, bringing your back knee down to the floor. Raise both arms overhead while lunging back.
b) Bring your left leg back to center by driving through the right heel while lowering your arms. Repeat on other side.
3. Knee drives
a) From standing, hinge forward at the hips.
b) With one leg extended behind you, drive knee forward, using your arms for momentum. Return to extended position and repeat.
c) Repeat on other leg.
4. Walkout with shoulder taps
a) Standing at the top of your mat, roll down through the hips until your palms reach the floor.
b) Keeping you core engaged and with straight legs, walk your hands out until you're in a high plank position.
c) In this position tap each shoulder with the opposite hand.
d) Then with straight legs walk your hands back to your feet and roll up. Repeat.
5. Low lunge with twist
a) From a high plank position, bring your right leg to the outside of your right hand to form a low lunge.
b) From here, raise your right hand to the ceiling by twisting your torso.
c) Lower hand down and try to touch your elbow to your heel. Repeat until Gede calls to change side and then perform with opposite arm and leg.
6. Squat reach with rotation
a) From standing, sink into a squat rotation.
b) Come up, twisting to the right and extending your right arm overhead.
c) Lower back down into a squat and repeat on the left side.
1. Squat complex
a) Hinge at the hips to sink into a squat position.
b) Powerfully drive back up to standing, extending onto your tip toes before lowering back down into a squat position.
b) Drive up, this time kicking your right leg out directly in front of you.
c) Lower into a squat and repeat, making sure to use alternate legs to kick out in front.
2. Side lunge with knee twist
a) Standing at the top of your mat, lunge to the side with your right leg, touching your left hand to your foot as you do.
b) As you come back to standing, don't let your right foot touch the ground – bring it directly in front of you twisting your left elbow to touch your right knee.
c) Repeat until Foster calls to change side.
3. Walking burpees
a) Standing at the top of your mat lower your hands down to the floor.
b) From this position step both feet back to a high plank position.
c) Immediately step feet back in and come up to standing. Repeat.
Keep heels down as you step back up to your hands.
4. Foot tap with knee drive
a) Standing either at the top of your mat or just to the side, step your left foot back behind you.
b) With your left hand on the floor, reach back with your right hand and lift your left foot off of the ground.
c) Tap your left foot with your right hand.
d) Then drive up to standing with your left knee bent in front of you. Repeat.
5. Commandos with step jacks
a) In a high plank position, lower either elbow to the ground until you're on your forearms.
b) Come back to high plank position and step either foot out to the side.
c) Come back to plank position and repeat the entire movement.
Head back to the top for round two.
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