Today we’re doing a beginner low impact HIIT workout (otherwise known as high intensity interval training).
The science shows that this type of workout may enhance menopause weight loss because it burns more fat around the tummy and regulates hunger hormones that low estrogen levels have disrupted.
HIIT workouts consist of short bursts of all out cardio intensity, followed by short rest breaks.
The added intensity creates a time efficient workout because the more intense a workout, the less time you exercise.
The world health organization recommends you accumulate 75 minutes of high intensity (or vigorous) cardio weekly, while you’ll need double the amount of time to reach 150 minutes of moderate cardio.
While HITT can be a wonderful way to burn more fat during a workout, I often don’t recommend the high intensity levels to beginners.
If you’re just beginning a fitness routine, enjoyment, empowerment and fun are some of the most important qualities your workout should have. Yet, for many, the intensity of HIIT workouts feels more like a punishment than fun.
Also, if you’re just starting back into it after a long time off, you may already be doing HIIT throughout your day without even realizing it. (If you’d like to learn more read my article: How to Start an Exercise Program you can stick with for Lasting Weight Loss Over 50)
Before doing this low impact beginner HIIT workout I suggest you have a strong base of cardio first and you’ve practiced good form with basic strength training moves for at least 4 weeks.
While HIIT is incredibly time efficient, the workout time doesn’t include the time it takes to warm up and to cool down.
In order to prepare the body for exercise, and reduce your risk of injury, this workout includes a 5 minute warm up and a 5 minute cool down followed by 8 heart pounding minutes of HIIT.
For this workout you’ll need:
- Chair (only if you can’t bend your knees)
Let’s Get Started!