You've probably heard of high-intensity interval training, but in case you need a reminder, it's a training style that alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. But did you know that it is possible to make one low impact HIIT?
If you're nursing an injury—or want to avoid one—you can experience the countless benefits of this style of training by practicing a version that helps push you to the max without hurting your joints.
According to the world kickboxing champion and personal trainer Lincoln Cavalcante“we can use the treadmill, bicycle, wrestling, swimming… In short, all the exercises in which we can raise our heart rate more easily”.
This is because, as he explains, the basis of HIIT consists of varying periods of heavy movement with rest, which are different depending on the physical conditioning of whoever is going to practice it.
“There is no perfect, standardized, schematic cake formula. Sometimes, a person can endure a longer period of stronger stimulation and a shorter recovery time. This makes the training more intense. On the contrary, the training is aimed at beginners, who are weaker”, he adds.
However, a great advantage of HIIT, depending on the type chosen, is that you don't need equipment or a lot of space. In other words: it’s the perfect workout to do in any environment.
Low-impact, equipment-free HIIT
How to do it: Three days a week, do one set of each exercise in the low-impact HIIT training circuit. Perform each movement at maximum intensity for 45 seconds, followed by 15 seconds of active recovery (walk from side to side or walk around the room to catch your breath). Complete two to four rounds in total, depending on how much time and energy you have.
1
Skater
2
Burpee without jumping
3
Seated Tuck Jump
4
Plank with side kick
5
Butterfly squat
