Squat jumps, plank jacks, and alternating squats are sometimes the inspiration of high-intensity interval training, or HIIT training. These movements are weight challenges that also get your heart rate up. But should you’re not inquisitive about plyometrics (or your joints just aren’t fans of high-impact moves), is it even possible to boost your heart rate to the identical level during HIIT training?
The answer is unquestionably yes. For non-jumping HIIT, you’ll be able to at all times try variants of plyometric moves that require a faster pace, but without the additional jump. Another solution to add volume is so as to add weight. According to the American Council on Exercise, adding even a lightweight weight “can increase your heart rate by 5 to 10 beats per minute and oxygen consumption (in addition to caloric expenditure) by about 5 to fifteen percent in comparison with doing the identical activity without the load.
The amount of weight you grab makes all of the difference. When you do fewer, slower reps with heavier weights, you are likely to construct muscle. But should you do more reps with less weight long enough to get your heart rate up, this way of strength training can qualify as cardiovascular activity. So should you pack your interval training into short bursts of weighted movements, you’ve HIIT training.
Well+Good Coach of the Month Tatyana Lamp uses this strategy in a recent 20-minute low-impact HIIT workout. Read: No jumps!
“We raise the guts rate with none jumping to take the pressure off the joints,” Lampa says.
To achieve this level of HIIT intensity, Lamp transitions from her own body weight to the identical moves you do with weights, resembling the standing side crunch, reverse bicep curl lunges, deadlift, rig squat, and more. You’ll find yourself with some quick footwork to essentially pump up your cardio (don’t be concerned, no weights are needed for this), so you’ll be able to get that HIIT boost for hours afterward. Each set lasts only 20 seconds, and as Lampa says, in 20 seconds you’ll be able to do anything. So grab some weights and provides it a try!
