It is well known that high-intensity exercise burns a huge amount of calories in minimum time. However, speaking of running, jumping, and sprinting, you have more possibility to hurt your hips and knees, which are more vulnerable to injury as impact levels rise.
With HIIT routines you should pay attention to the sudden force, as it can cause damage to joint cushions, muscle and tendons, about warns Nicholas DiNubile, MD, orthopaedic surgeon and best-selling author of the FrameWork series of books. This risk, according to Nicholas, increases as you age, or can follow some previous injuries.
What is positive in this case is that you can rev your metabolism and raise your heart rate to burn calories and fat without the jarring impact. We offer you 10 relatively gentle workouts for your joints (and your waistline) that you will love after trying.
– You still need to pay attention to potential injuries, as the risk always exists if something is not doing properly.
– You can minimize your chances of straining a joint or pulling a muscle if you start your exercise sessions slowly, which warms up your muscles and lubricate your joints before turning up your efforts.
Using those various hand-held weights you can power your metabolic system. According to the much of the research, a standard move in kettlebell routines—turns your heart rate enough to burn 12.5 calories per minute, or equal to what you’d burn out on a jog.
The results from another study showed that the people who performed a 30-minute kettlebell workout had burned as many calories as they did when they walked on a treadmill on a 4% incline for 30 minutes. Working kettlebells you’re making lean muscle tissue to your butt!
Get total-body toned with this 8-minute kettlebell workout – HERE
Cycling— out or indoors is a low impact exercising, so you can safely work up a sweat without any risk for your joints.
The advantage of cycling outdoors is that it’s so stimulating, as besides of easily burning lots of calories you’ll enjoy in the nice environment, without feeling like you’re working that hard. According to the study conducted for two groups (one indoor and one outdoor) of cyclists that perform two 40 kilometer rides at the same perceived exertion, the riders outdoors had heart rates nearly 10 beats per minute higher and produced about 25% more power than those indoors, without feeling that they were working any harder.
As rowing can be in the team or alone, for best result is better to do it alone (with your effort), as it is burning nearly 500 calories an hour more than working in a team. It is of great importance to use proper rowing technique.
– First power the main part of the stroke with your legs;
– Then pull through with your back and arms to finish the stroke to use maximum muscle
– Keep your arms from wearing out before you’re done working out.
- Power yoga
Power yoga is a bigger calorie burner than most practices as a result of near constant motion. While holding each pose breath a few breaths before flowing into the next pose, and continue over and over. You should press, push, balance and lift your body weight nearly constantly. By engaging every muscle, your heart rate stays high all the time and you sweat, especially if the room is heated.
An hour-long class can burn up to about 300 calories, and improves your range of motion and builds full body strength and balance. This high-intensity interval yoga flow takes 18 minutes and can be done at home – HERE
- LIT Method
LIT Method focuses on low impact training. The 50-minute workout incorporates rowing (sprints and steady paced bouts), mat strength work and resistance band. For those of you who can’t make a class, which is extremely limited at the moment, you can get a LIT KIT, which includes resistance bands and rowing, recovery rolling tools and instructional videos.
- Elliptical training
This gym training gives you the benefits of running without any of the pounding impacts. With the ski-poles like arm handles, you can engage your upper body muscles and increase your calorie burn and tone your arms, upper back muscles and shoulders. In addition, the elliptical will build your butt better than fitness walking.
In the compared study for elliptical training at various speeds and stride lengths is found that every one of them fired up the glute muscles better than walking.
This fat-burning workout is actually fun and takes about 30 minutes to complete.
The total body resistance training put all your muscles on high alert during traditional body weight exercises like pushups, planks, pullups, and squats. If you’ve never used TRX, ask a trainer at the gym to show you the ropes on a few basic moves to stimulate your calorie burn. Here’s a six-move total-body TRX workout to get you started. – HERE
Having in mind that the water is nearly 800 times denser it more difficult to propel your body from one side of the pool to the other and back. Researchers found that those who swam three times a week for 6 months lost more weight, slimmed their hips and waist, improved their body composition and balanced their cholesterol levels better than those who performed a similar walking program.
- Circuit training
By doing the strength training you’ll retain lean muscle mass and stay strong as you get older. When you change that by doing circuit training, you’ll involve alternating between different strength training exercises with no rest between moves. Eliminating the down time, you increase your heart rate and burn more calories, as you’re building muscles.
Research shows that if you want to burn the biggest amount of calories, you should aim to use moderate weights.
You can test out this type of training with Jen Widerstrom’s fat-burning dumbbell circuit – HERE
This workout incorporates the elements of ballet, yoga, Pilates, and mat work. They are combined of lifts, plies, bridges, and other sculpting moves often using light hand weights, small weighted balls and resistance bands to add resistance. It is specific for them that they can recruit more low body muscle than traditional lower body moves like squats and heel raises.
Try this 10-minute workout from Pure Barre to get started. – HERE