Intense workouts will give the results people are looking for. I’ve written many articles that expose the ineffectiveness of workouts in the fat burning zone, and have written many articles that explain the effectiveness of workouts in the intense zone. I’m not going into why working out with intensity gives us the results we need, just read my previous posts.
In the spirit of sticking with intensity let’s talk about HILIT. Yes, HILIT. Figured it out yet? Just like HIIT, HILIT is the same but without the impact. High Intense Low Impact Interval Training.
Actually it’s very simple. So simple I don’t know why I’m writing this. Actually I do know why I’m writing this. It’s a reminder that there are things we can co regardless of our body issues.
Before I get into exercises let’s quickly go over the pattern of intense interval training. You have the classic Tabata named after Izumi Tabata. 20 seconds maximum effort followed by 10 seconds zero effort for a duration of 4 minutes.
Then you have the classic of 1 minute at 90% effort followed by 2 minutes at 70% effort (this is why I recommend a heart rate monitor, a great way to know your output percentage) for a duration of 20 minutes.
You can also do low impact 2 minutes at 90% followed by 3 minutes at 60% for 20 minutes. Lots of options.
Let’s get into the exercises you can do. Now I’m not listing every exercise, only a few. Try to come up with some yourself keeping the above guidelines in mind.
- No Jump Burpees – It’s as easy as doing burpees without the jump but, when you squat and kick your feet out behind you do 4 Mountain climbers. And, even though you are not jumping, pretend you are by swinging your arms up just don’t let your feet leave the ground.
- High Knees with Crossing Arms – Bring the knees up as quick as you can minimizing impact while also crossing your arms back and forth in front of your chest.
- Modified Mountain Climbers – Ok, get in Mountain climber position and when doing these Mountain climbers move your lower body side to side like you are sweeping from a 45 degree angle on one side all the way through to a 45 degree angle on the opposite side. And don’t wimp out on me, those feet should be shooting forwards and backwards like no one’s business.
- Pool – High knees, running on the spot, alternating lunges. The pool is the quintessential location for low impact exercising.
Lower back pain, knee pain, hip pain I have you covered. There’s always options that keep you healthy and most importantly keep you enjoying those things you enjoy.
Yours in health,