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12-Minute Low-Impact HIIT Workout For Bad Knees

15 Minute Workouts, Blog, Fitness, HIIT Workouts, Low-Impact Workouts, WORKOUTS, Workouts by Length /

12-Minute Low-Impact HIIT Workout For Bad Knees My 12-minute low-impact HIIT workout for bad knees is designed to be gentle on joints while providing an effective cardio and strength workout, perfect for all fitness levels. So you want to do some high-intensity interval training (HIIT), but your knees are in rough shape? Can you even do HIIT with bad knees? The answer is yes! You can do low-impact HIIT that won’t aggravate knee pain. High intensity does not have to mean jumping. You can be high-intensity but perform low-impact exercises.  HIIT workouts encourage you to work hard during the work segment and then take a break to quickly recover during the rest segment. So, even if you can’t jump or do deep squats and lunges, this low-impact HIIT workout for bad knees will still help you reap the benefits that high-intensity interval training provides, such as: A higher rate of fat burn both during and after the workout Building your cardiovascular endurance Raising your metabolic rate Working smarter, not longer This workout was designed using moves that are protective of bad knees, some of which include holding dumbbells to give you that extra push of high intensity. And because it is low impact, you could do a workout like this daily. Ready to get started? Low-Impact HIIT Workout for Bad Knees Instructions Perform each move as hard as you can for 30 seconds, rest for 15 seconds, and repeat. Continue this pattern for all eight exercises, doing them each twice. It will take you a total of 12 minutes. For an extra challenge, rest for a few minutes and repeat the low-impact HIIT exercises again! 1. Front Kicks Doing front kicks improves leg strength and flexibility while providing a cardiovascular workout. How To Peform Front Kicks: Stand with feet hip-width apart and arms bent and held in front of you. Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel. Place the right foot down and switch to the left. Continue to repeat kicking with intensity and speed. Go for 30 seconds. Transition to next exercise in 15 seconds. 2. Push-Up Renegade Row Performing push-up renegade rows strengthens your upper body and core, enhancing muscle tone and stability. How To Perform Push-Up Renegade Rows: Begin in a full plank with dumbbells in hands, arms extended, and on toes. (The kneeling variation is fine if you are not able to do a full plank). Engage your abdominals by drawing the belly inward towards your spine. Lower your body in a straight line toward the ground to a low plank without sagging your back, then push back up to plank. Pull right dumbbell up toward right hip bone, keeping weight close to your side. Slowly return it to the floor. Repeat the push-up and pull the left dumbbell to the left hip bone. Continue the push-up row alternating sides. Go for 30 seconds. Transition to next exercise in 15 seconds. 3. Lateral Shuffle The lateral shuffle boosts cardiovascular endurance and agility, targeting the lower body and core. How To Perform a Lateral Shuffle: Start standing with feet hip distance apart, slightly bend knees and sink your weight back into your heels so you don’t feel it in your knees. Bring both hands in front of the chest in guard position. Start with right foot moving right and left foot following. Shuffle right for four right-left steps, then move left for four left-right steps. Continue shuffling right/left for the desired amount of time. Go for 30 seconds. Transition to next exercise in 15 seconds. 4. Sit-Up Press The sit-up press engages your core and upper body muscles, promoting strength and coordination. How To Perform a Sit-Up Press: Start on back with bent knees and feet on the mat. Elbows are bent and dumbbells are resting above the chest. Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the dumbbell forward. Return back to the mat with control. Go for 30 seconds. Transition to next exercise in 15 seconds. 5. Punching Doing this punching exercise increases cardiovascular fitness and upper body strength while improving hand-eye coordination. How To Do Punching: Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still. Punch out one arm at a time at a steady, intense pace. Go for 30 seconds. Transition to next exercise in 15 seconds. 6. Squat and Curl with Alternating Knee Lifts  The squat and curl with alternating knee lifts tones the legs, arms, and core, while enhancing balance and coordination. If balance is something you struggle with, try these balance exercises that help at any age! How To Perform Squat and Curl with Alternating Knee Lifts: Start in squat position, weight back on heels and arms long next to side holding dumbbells. Squeeze your glutes to press up and lift right knee as you curl the weights to your shoulders. Slowly lower the weights back down and return to squat position.  Repeat with left knee. Targets: biceps, glutes, quads 7. Army Crawl The army crawl strengthens the core, shoulders, and upper body, improving overall muscular endurance. How To Perform An Army Crawl: Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Bend your left arm so that it is now in forearm plank position. Then bend your right arm so you are in a full forearm plank position. Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank. Repeat, leading with the right arm. Go “forearm forearm hand hand” for 30 seconds, moving at an intense pace. Transition to next exercise in 15 seconds. 8. Knee Thrust Performing knee thrusts

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5 Benefits of HIIT Workouts During Menopause

Blog, Fitness, HIIT Workouts, menopause, Training Advice, Training Tips, Women's Health, WORKOUTS, Workouts for Seniors /

5 Benefits of HIIT Workouts During Menopause In the realm of fitness, High-Intensity Interval Training (HIIT) has gained a lot of traction for its efficiency and effectiveness. But how does it fare for midlife women, particularly those navigating perimenopause and post-menopause stages? As a 59-year-old personal trainer with over three decades of experience, I’m here to tell you that HIIT can be a game-changer for us. In midlife, we women are experiencing changes in our metabolism and hormonal imbalances. HIIT can be great way to push yourself a little harder and improve many health markers. If you have been fairly sedentary for the past few decades, you will want to work your way up to HIIT training.  But, if you have been mildly active and are ready for more, read on and let me tell you why HIIT exercise isn’t harmful and is actually helpful for your heart health, metabolism, bone health, muscle mass and more.   The Mayo Clinic backs me up with findings that HIIT training can reverse the aging process in older adults. Here are the benefits of HIIT workouts during menopause: 1. Metabolism Boost As we age, our metabolism naturally slows down, which can make maintaining or losing weight more challenging. HIIT workouts during menopause is an effective way to counteract this metabolic decline. The high-intensity nature of HIIT workouts creates an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means that after a HIIT session, your body continues to burn calories at an elevated rate, even when you’re at rest. This boost in metabolic rate helps combat midlife weight gain, making it easier to manage a healthy weight and improve overall metabolic health. Here are a few additional resources about metabolism during menopause: How to Increase Your Metabolism After 50 How to Find Your Metabolic Body Type Foods That Help Increase Metabolism & Burn Fat 2. Muscle Mass A common menopausal symptom for women is a decrease in muscle mass due to hormonal changes (decreasing estrogen and progesterone) and lack of use. HIIT is not only about cardio; it often incorporates strength training elements that are crucial for maintaining and building muscle mass. The high-intensity intervals push your muscles to their limits, promoting muscle growth and strength. Preserving muscle mass is vital as it supports overall metabolic rate, aids in weight management, and enhances functional fitness, helping us stay strong and active in our daily lives. 3. Bone Mass Bone density decreases as we age if we are not actively doing something to maintain it or increase it. This process naturally increases the risk of osteoporosis and fractures. HIIT often includes weight-bearing and resistance exercises that are essential for maintaining and even improving bone density. These exercises stimulate bone formation and help slow down the rate of bone loss. By incorporating HIIT into your fitness routine, you can support your bone health, reduce the risk of osteoporosis, and maintain a stronger skeletal structure.  4. Lifestyle Improvements HIIT is well known for its cardiovascular benefits, which are crucial for maintaining heart health as we age. Regular HIIT workouts improve heart function, increase stamina, and enhance overall cardiovascular health. Additionally, HIIT is known to boost energy levels, improve mood, and enhance mental clarity. The endorphin release during high-intensity exercise can help alleviate stress and anxiety, leading to a better quality of life. These improvements extend beyond physical health, positively impacting our mental and emotional well-being. The big thing here is to realize YOU define what “high intensity” means to you. As I’ve gotten older, what I call high intensity may feel easy to a 30 year old female. It’s about how it feels in your body and how you push yourself.  5. Time Efficiency One of the greatest advantages of HIIT is its time efficiency. In our midlife years, balancing work, family, and personal commitments can be challenging, and finding time for exercise might seem daunting. HIIT workouts can be completed in as little as 20-30 minutes, making them easy to fit into a busy schedule. Despite the shorter duration, HIIT workouts are highly effective, providing the benefits of longer exercise sessions in a fraction of the time. This efficiency can help you stay consistent with your fitness routine, even with a packed schedule. The Argument Against HIIT and the Cortisol Myths Now that I’ve shared the benefits of HIIT workouts during menopause, I wanted to address the argument you may have heard against it. Menopausal women seem to hear from their doctors and media sources that increased cortisol is the reason they are gaining belly fat and that high intensity exercise elevates cortisol levels so they need to stop. That is oversimplified and incorrect.  Cortisol which is often referred to as the “stress hormone”, is a misunderstood topic. While it’s true that acute stress from intense workouts can temporarily elevate cortisol, it’s important to differentiate between acute and chronic stress. Acute stress is a short-term response to a specific event or situation, such as a sudden increase in workload or an unexpected argument.  Chronic stress is a prolonged and ongoing state of stress that can be caused by factors such as chronic health conditions, financial difficulties, or relationship problems. During exercise, our bodies experience an acute stress response due to the physical demands placed on our muscles and cardiovascular system. This triggers the release of cortisol. In small amounts, like when you exercise, cortisol can actually be beneficial as it helps to regulate blood sugar levels and aids in tissue repair.  However, excessive or chronic release of cortisol can have negative effects on our health. Chronic elevation of cortisol levels has also been linked to an increased risk of chronic diseases such as heart disease, diabetes, and obesity. The real takeaway is managing balance and ensuring recovery times between workouts, which allows the body to reap the benefits without succumbing to chronic stress. How Much HIIT Exercise Should You do in Peri and Post Menopause? Balancing HIIT with other forms of exercise is crucial. Aim for 2-3 HIIT sessions per

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10 Minute Tabata Workout for Beginners

10 Minute Workouts, Beginner Guides, Blog, Cardio Workouts, Fitness, HIIT Workouts, Strength Workouts, Total Body Workouts, WORKOUTS /

10 Minute Tabata Workout for Beginners This 10 minute Tabata workout for beginners is the perfect way get in a great workout in less time. Think work smarter not longer. Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 cycles in a row, equaling 4 minutes. This method is designed to maximize your workout efficiency, boosting both cardiovascular fitness and muscle strength in a short period. Often high-intensity interval training (HIIT) is thought of as advanced exercise and it can be, but it’s also possible to use this concept with basic exercises and allow beginners to experience HIIT too. For my beginner’s 10-minute Tabata workout, you’ll cycle through different exercises to keep it engaging and effective, ensuring you get a full-body workout in a brief amount of time. This workout can be done anytime, anywhere—there’s no equipment required. Tabata Workout Instructions Follow these simple instructions to get started with my 10 minute Tabata workout. Warm up for 1 minute by jogging in place Perform each exercise as hard as possible for 20 seconds of work, then take a quick 10-second rest. Do all 4 exercises two times through to make one 4 minute Tabata Eight cycles of 30 seconds = 4 minutes Repeat the whole Tabata again = 8 minutes Cool down for 1 minute, taking deep breaths and lightly stretching. As you become more fit or more accustomed to the format, you can go through the whole thing again or try other Tabata workouts to mix things up! Watch this quick video below to see the exercises demonstrated, or check out the pictures and descriptions of each move below, too! [adthrive-in-post-video-player video-id=”So4Eqpij” upload-date=”2017-10-10T13:03:37.000Z” name=”10 minute tabata workout” description=”This 10-minute tabata workout proves that you CAN get a killer workout in in just 10 minutes. These high powered moves will leave your muscles aching and your body feeling stronger! We LOVE tabatas: a form of HIIT that is proven to burn fat and build muscle SUPER efficiently!”] Remember to warm up and cool down for a minute before and after the exercises, making this a full 10-minute beginner Tabata workout. 1. Plié Squat Plie squats are awesome and effective in my opinion. They target the glutes and legs while placing emphasis on the inner thighs and women love that! How to Perform a Plie Squat: Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend your knees while lowering your torso, keeping your back upright and abs tight. Engage your glutes and come to the standing position squeezing your inner thighs. 2. Jumping Jacks Jumping jacks are a full-body cardiovascular exercise that boosts heart health, burns calories, and improves coordination and endurance. How to Perform Jumping Jacks: Start standing with a slight knee bend and hands resting on your thighs. Keeping the knees bent, open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close, returning to your start. 3. Cross Behind Lunges This cross behind lunge engages the glutes, quads, and inner thighs. I also love that a cross behind brings in some balance. It’s the perfect addition to your Tabata workout! How to Perform a Cross Behind Lunge: Begin standing with your feet hip distance apart. Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Step back to starting position and repeat on the other side. 4. Punching In this Tabata workout, punching provides an intense cardiovascular boost that also uses upper body strength and coordination. How to Perform the Punching Exercise: Stand with feet slightly wider than shoulder distance apart and bend your knees slightly. Tighten the core to keep your center still. Punch out one arm at a time at a fast pace. Try adding this 10 minute Tabata workout to your weekly schedule to switch up your workout routine, and get more benefits in less time! This 10 minute Tabata workout for beginners is the perfect way get in a great workout in less time. Think work smarter not longer. Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 cycles in a row, equaling […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/simple-full-body-tabata-workout/Get Healthy U | Chris Freytag

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The 4 Best Treadmill Workouts For Weight Loss

Blog, Cardio Workouts, Fitness, HIIT Workouts, Running Workouts, WORKOUTS /

The 4 Best Treadmill Workouts For Weight Loss Explore four of the best treadmill workouts for weight loss that combine interval training with speed and incline that you can do right in your home gym. Mix up your workout time with these simple routines for the best results possible in your weight loss journey! The truth is, a treadmill is the perfect tool to reach your fitness goals. You can get a kick-butt cardio workout using the speed and incline adjustments on your treadmill to create intervals that burn more body fat in less time.  An effective treadmill workout can help you reach your fat loss goals a little quicker. Plus, you can easily adjust the intensity of your workout to a level that works for you. Now, there’s nothing wrong with doing your own thing on your treadmill. In other words, it’s a bonus if you even turn it on and use it because most people don’t. But you can get a lot more out of your workout with a treadmill routine. Routines with high-intensity intervals, a steep incline, or maximum speed are an effective way to amp up your output without as much time needed on the machine. Ready to try something new and actually see results? As a Certified Personal Trainer and treadmill user, I’ve created four of the best treadmill workouts to do at home. They will help you burn fat, lose weight, and keep your workout routine interesting! Table of contents Benefits of Treadmill Workout How Intervals Help Maximize Your Treadmill Workouts Tips For Treadmill Workouts 4 Treadmill Workouts For Weight Loss 20-Minute Speed Intervals Treadmill Workout 30-Minute Hill Climber Treadmill Workout 30-Minute Interval Treadmill Workout The Walker’s Butt-Burner Treadmill Workout Benefits of Treadmill Workout While strength training is essential to build strong muscles and keep your metabolism revved, you also need cardiovascular exercise.  The CDC recommends individuals get at least 150 minutes of heart-pumping cardio each week. You can divide that number up however you like; do five 30-minute cardio sessions per week, three-hour-long sessions per week, or do 10 or 20 minutes here and there throughout the day. The treadmill offers just one awesome way to get your cardiovascular exercise in for the week, and there are so many things that make it a viable option for pretty much everyone.  Working out on a treadmill… Allows you to walk or run no matter the weather Helps you train for your first 5 or 10 k Allows you to work in intervals by adjusting the speed or incline Makes cardio workouts accessible to all fitness levels, no matter what intensity level Offers a low-impact flat ground alternative to running or walking on pavement Helps you track your progress by seeing extra calories burned, miles logged, and more You can even get a foldable mini treadmill, or walking pad, to use during your work day! Thinking the treadmill still, means boredom? Think again. Read on to learn the secret to maximizing your treadmill workouts…it has a little something to do with swapping intervals in place of steady-state cardio. How Intervals Help Maximize Your Treadmill Workouts Many people automatically assume that the treadmill equals steady-state cardio alone. First of all, there’s nothing wrong with steady-state cardio. Walking or running at a brisk pace is great for your heart. But, if you want to lose weight, you do need to incorporate higher intensity intervals in order to jumpstart your weight loss. Intervals require you to up your intensity for short bursts of time in order to get your heart pumping and fat burning, before returning to a lower intensity and repeating the cycle again. With a treadmill, you can create intervals by adjusting both the speed of the machine and the incline. You can really get your heart pumping when you increase your speed and force yourself to work harder than simply going at a comfortable pace. Plus, when you adjust the incline it not only helps you burn more calories but it can help you target different muscles—your glutes and thighs in particular get targeted when you work at an incline. Toning your legs and glutes while you get your cardio on? Yes, please! Tips For Treadmill Workouts I recommend using the following tips to get the most out of your treadmill workout. Warm ups Warming up is an important part of any workout. High intensity interval training is no different. A short warm up raises your heart rate and helps your muscles get ready for exercise. I recommend at least five minutes of warming up. Since you’re already getting on the treadmill anyway, the best way to knock this out is a moderate walk at a comfortable pace to prepare your body for what is to come. Cool Down Once you complete your workout you’ll want to bring your heart rate back down. A cool down will slowly reduce your respiration back to a normal rate. I recommend reducing your speed every one to two minutes until you hit a fairly easy pace. Then walk for about three to five minutes while your body eases into a calmer state.  Stretching I recommend completing your post-workout stretch as quickly as you can after your workout. Ideally you would be stretching within five to ten minutes after you’re done with your hiit treadmill workouts. Try this free 10 minute stretch routine after your workout to prevent injury and muscle soreness.  Hydration Staying hydrated is important in any fitness routine! Grab your favorite water bottle and get setup before you start the workout. Drinking water regularly during exercise helps you stay hydrated and able to complete more exercise. These are my favorite tips for drinking more water every day. Perceived Exertion Each of the treadmill workouts below is designed for you in terms of your own perceived exertion. What does that mean? Perceived exertion is how hard you feel you’re working. By tuning into how hard you’re working, you differentiate between when something feels easy, comfortably hard, or difficult. Of course, it would be impossible (and inadvisable) to try and stay at a

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