Join me for a LIIT class near Marlborough and in Burbage, Wiltshire. LiiT stands for low impact intensity interval training. LIIT is an exercise method in which you switch back and forth between short intervals of high intensity exercise, followed by short rest or recovery periods.
LIIT Low impact high intensity interval training can be incorporated into just about any training protocol whether it be weight training, sprinting, rowing, climbing, or sport specific workouts. If you’re a novice exerciser, listen to your body, work as hard as you can during the exercise, you will get fitter quickly!
We use exercises that use the majority of muscle groups. Full body exercises like marching, squats, deadlifts, but without the jumping, so fabulous if you ankle, knee or hip issues but still want a great workout.
The benefits of HIIT training are numerous. Probably one of the biggest benefits is that HIIT usually lasts only 30 minutes or less. This enables just about anyone to be able to get in a great workout regardless of their busy schedules.
The best thing is that this short 40 minute workout will still be tough but without hurting your joints. You will sill be raising your heart rate, you will be burning calories, and causing physiological changes to your body that will facilitate fat loss.
Not only will you burn fat during your workout, but you will continue to burn fat throughout the rest of the day through EPOC (excess post-exercise oxygen consumption). EPOC is the measurable increased rate of oxygen intake following strenuous activity intended to erase the body’s oxygen debt.
This EPOC has been shown to last for over 24 hours. While this is a great benefit, it also means you need to be allowing yourself plenty of recovery time between workouts – at least 48 hours.
Low impact HIIT is excellent for:
losing body fat
strengthening the cardiovascular system
developing sport-specific energy systems
developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
improving fat and carbohydrate oxidation in skeletal muscle
developing “mental toughness”
challenging the fast twitch muscle fibres — the fibres that are great for strength, power
The combinations are endless when it comes to Low impact HIIT workouts. We could do any combination of intervals, but here is an example of what we do in my HIIT classes near Marlborough:
Bodyweight Low impact HIIT training – combines body weight exercises such as squats, push ups, lunges, tricep dips with cardio orientated exercises such as half jacks, low impact high knee marching for 45 seconds of exercise followed by 15 seconds of rest. Repeat for 4 rounds usually taking 40 minutes.
By now you should have the idea. The key is to do a full body exercise for a certain period of time, and follow it up with a short rest interval, and then get right back into it.
Your aim is to work as hard as you can during the exercise phase and then actively rest until we start again.
Why not give low impact high-intensity interval training a try in an online class?