High-Intensity and Low Impact Training Workouts

High-Intensity and Low Impact Training will burn calories and It’s intense in heart rate, calorie expenditure, and muscular weariness. High-intensity interval training, or HIIT, is gaining in popularity since it does work—this sort of exercise is based on plyometric activities (such as jump squats and burpees) and bursts of intensity. It raises and maintains your heart rate while burning more fat in less time, which may also strain the spine and joints. HIIT stands for High-Intensity and Low Impact Training. It’s intense in heart rate, calorie expenditure, and muscular weariness, but it has a low impact on the joints. (Swimming is an excellent example of a high-intensity interval training exercise.)

“To take advantage of those physiological changes you’re making when you push yourself, you have to back off and allow your muscles and connective tissues time to heal,” says Sarah Revenge (shown here), CSCS, a coach at Soho Strength Lab in New York City. Otherwise, you’ll wind up exhausted and in danger of injury.

Your heart rate rises with this type of training, but your feet are always on the ground. Are you ready to try it? Revenge has a workout specifically designed for health.

Table of Contents

Bent-Over Dumbbell Row

Stand with your feet shoulder-width apart and hold a dumbbell by the sides. With knees bent, hinge forward at the hips until the torso is between 45 and parallel to the floor, with dumbbells hanging below shoulders and wrists facing in. Place the dumbbells next to your ribs with elbows drawn back and tight against your sides. Slowly lower the weights to their starting position.

Split Squat

Stand with your feet shoulder-width apart. Take a few steps forward with the left foot and then a few significant steps backward with the right. Keep the front heel flat as you move into a lunge and back towards the floor. Stop when your back knee comes to a halt just short of the ground. Hold one second, then and return to standing.

Hammer Curl

Stand with feet hip-width apart and hold dumbbells on the sides, palms facing each other. Curl dumbbells to a 90-degree angle and hold. Continue drawing the left hand to shoulder height, pausing at the top and then lowering back down to a 90-degree tip before repeating on the right side.

Lateral Lunge

Stand with your feet together and extend your arms in front of your chest, clasping your hands. Step out to the left and take a giant stride with the left foot, immediately lowering into a lunge, lowering hips back, and bending the left knee in line with the left foot. Keep the right leg straight but not locked, with both feet facing forward. Step left foot next to the right, return to start and push off the left foot to straighten the left leg. Repeat on the other side.

Overhead Dumbbell Hold and Press

Stand with your feet shoulder-width apart, your wrists at shoulder level, and a dumbbell in each hand, palms facing forward. Press the dumbbells above your head, holding at 90 degrees. Continue to press until your arms are fully extended. Let’s start over.

Deadbug

The legs bent at a 90-degree angle, and the knees above the hips lay on the back. Keep your arms straight and parallel to the floor. Extend right leg straight and parallel to the floor while extending left arm back so that biceps are by the ear. Return to the beginning and repeat on the other side.

Single-Leg Hip Bridge

Lie on your back with bent legs, feet flat on the floor, and palms facing down. Bring your left leg up to make a right angle with the floor. Raise your hips and bottom off the floor. Left foot forward, press through right heel; hold for 60 seconds. Raise hips and butt almost to the floor, then lower back down. Up and down 20 times, then switch sides.

Plank to Push-up/Pushback

Begin with your wrists beneath your shoulders and toes on the floor. While tightening abs and straightening legs, step back on one foot and then the other. To press the bottom, use your hands. Your body should be straight from your shoulders to your heels.

Side Plank Rollover

Begin in a forearm plank posture with elbows bent and directly beneath the shoulders, palms flat on the floor, and hip-width apart. For 30 seconds, hold a plank pose. Exhale and fold forward—hips, knees, and feet stacked—and hold for 30 seconds. Stack hips, knees, and feet by pushing the left hand off the floor and rolling to the right. Hold for 30 seconds. Return to the center and repeat on the other side. Perform 10 more rollovers on each side, without gripping the plank.

Bear Crawl

Start in a tabletop position and raise your legs just off the floor. Step your right foot and hand forward, then your left. To execute one step, bend your knees and move your left foot and hand ahead before stepping forward with the right foot and hand.