Without offending daft punk, but sometimes that doesn’t make you stronger faster-especially when it comes to work. “In fact, sometimes slowing down your exercises makes it a little harder than always doing everything so fast,” says Charlee Atkins, CSCS, founder of Le Sweat TV. Example: the jump-free HIIT workout in this episode of Trainer of the Month Club is ideal for those looking for something with little impact that sweats. Atkins begins the session with some of his favorite morning stretching as a warm-up, then takes you through four laps that challenge your entire body, no jumps or equipment required.
Try this low-impact HIIT workout without jumping
Rounds 1 and 2
Squat to kick: “a good exercise included in any workout will be a squat, we’ll just add a little quick kick,” Atkins says. Step into your squat position and lower yourself. When you ascend, act as if you are hitting a door in front of you with your right foot so that you balance yourself on your left foot. Keep your chest upright all the time. Go back to your squat and repeat on the other side.
Plank spinning: start in a plank position and make sure there is a straight line from your head to your heels. Raise one leg and bend your knee by bringing it to your shoulder (similar to a fire hydrant). Do not let the rest of your body rotate. Return your leg to the plank position. Repeat on the other side and continue to change legs.
Legs lowered: lie on your back and stretch your legs to the ceiling. Press your elbows down into the mat and lower one heel down and lift it, then repeat from the opposite side. Keep changing.
Reach of the board: Sit in the position of the board. Extend one arm in front of you, then change arms. “The goal of this exercise is not to let the hips twist,” says Atkins, otherwise you will not work your core.
Repeat the entire sequence again.
Rounds 3 and 4
Knee rider: stand with your left leg under your hips and your right back behind you. Plant your left leg, raise your elbows so that they are aligned with your shoulders (almost as if holding a medicine ball) and drive your knee to the waist.
Slams: “It’s a bit like a skier or a med ball slam,” says Atkins. Your hands are above your head, as if holding a medicine ball. Come to the balls of your feet and” throw ” the ball down.
Repeat these two movements again.
Push up to achieve: Atkins says to try not to do them on your lap, challenge yourself to do them on your toes. Sit in the plank position, and then lower yourself to the floor, as if doing a push-up. Below, stretch out your hands. Return them to the push-up position and press up.
Squat Curtsy drive: Cross one leg behind the other, press your hips and touch your knee to the floor. Keep your chest open and don’t let your butt come out. When you get up, bring your knee to your chest. “What I don’t want you to do is to step back, not just swing your leg. I need you to stop resetting your hips,” Atkins says.