Enhance Your HIIT Workout Without Jumping by Incorporating Weighted Moves
Squat jumps, plank jacks, and alternating split squats are common in high-intensity interval training (HIIT) workouts. While these exercises can elevate your heart rate, they involve impact and may not be suitable for everyone. If you prefer to avoid jumping or need a low-impact alternative, you can still achieve a rigorous HIIT workout.
Yes, it is possible to amp up your heart rate in a HIIT workout without jumping. Instead of traditional plyometric exercises, try variations that emphasize speed without the jump. Another effective way to intensify your workout is by incorporating weights. Adding even a small amount of weight can raise your heart rate and oxygen consumption by 5 to 15 percent compared to performing the same exercises without weight, according to the American Council on Exercise.
The choice of weight matters. Using heavier weights for fewer, slower repetitions typically focuses on muscle building. Conversely, performing more repetitions with lighter weights over an extended period can turn strength training into a cardiovascular workout. By infusing your interval training with short bouts of weighted exercises, you can create an effective HIIT routine.
In a 20-minute low-impact HIIT workout designed by Well+Good Trainer of the Month Tatiana Lampa, the focus is on raising the heart rate without jumping to minimize stress on the joints.
Lampa progresses from bodyweight exercises to weighted variations throughout the workout, such as standing side crunches, reverse lunges with bicep curls, deadlift cleans, squat to thruster punches, and more. The session concludes with fast feet drills to boost cardiovascular activity, without the need for weights. This routine ensures you experience the post-workout calorie burn for hours to come. With each burst lasting just 20 seconds, Lampa motivates by reminding you that you can handle anything for that duration. So, grab some weights and give it a shot!
