Fitness

The perfect excessive depth, low impression rowing coaching for melting physique fats

Lung-breaking, muscle-burning physical activities with little time to relax will melt your body more efficiently. It's called high-intensity interval training (HIIT), and it's likely that you've been integrating it into your fitness program for years. But as you get older, those years of playing college football, hitting the sidewalk, and attending training courses put a lot of strain on your joints. In order to protect your hips, knees and lower back, it is worth switching some of your HIIT workouts to high-intensity, low-impact training (HILIT).

"Rowgatta is New York's first HILIT boot camp (High Intensity, Low Impact Training) class," said co-founder Kenny Rosenzweig, NASM-CPT. "HILIT offers the benefits of intensive interval training – including efficient calorie burning and increased metabolic rates, as well as reduced heart rate, blood pressure and blood sugar – in a low-impact environment that prevents injury and promotes longevity."

12 HIIT workouts to get you in the best shape of your life

Instead of doing burpees and box jumps, do exercises together. You can use a variety of machines such as the Ski Erg, the Pilates Reformer and the Resistance Wheel. Although the rower is one of the most effective ways to do HILIT workouts, as it puts strain on your entire body and multiple energy systems without damaging your joints.

“To improve the rudder shape, focus on riding with your legs and driving harder than faster. 60 to 70 percent of the power of your stroke should come from your legs rather than your arms and upper body, ”says Rosenzweig. Here are five high-intensity, low-impact workout routines that you can try yourself if you don't make it to a Rowgatta class in NYC.

Rowgatta Studio in NYC Courtesy of Image

1. An all-round chipper

How it goes: Complete the workout in the order given as quickly as possible in 20 minutes (AMRAP, also known as as many laps as possible). The number of rounds completed is your score. Try to beat your high score every time.

  • 30-cal row
  • 50 squats
  • 15-cal row
  • 40 situps
  • 15-cal row
  • 30 pushups
  • 15-cal row
  • 20 burpees
  • 15-cal row

2. Waffles and lunges

How it goes: Complete the workout in the order given as quickly as possible in 20 minutes (AMRAP, also known as as many laps as possible). The number of rounds completed is your score. Try to beat your high score every time.

  • 20-cal row
  • 30 squats
  • 30 climbers (60 in total)
  • 30 alternating lunges

3rd shoulder burn

How it goes: Complete the workout in the order given as quickly as possible in 20 minutes (AMRAP, also known as as many laps as possible). The number of rounds completed is your score. Try to beat your high score every time. Choose a weight that is challenging but sustainable for multiple rounds.

  • 25-cal row
  • 30 plank shoulder tap
  • 20 overhead press (light weight)
  • 10 row of planks (light weight)

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4. Nuclear burner

How does it work? Complete the workout in the order given as quickly as possible in 20 minutes (AMRAP, also known as as many laps as possible). The number of rounds completed is your score. Try to beat your high score every time. Accelerate the pace of Erg: These are short, hard sprints.

  • 10-cal row
  • 20 pushups
  • 10-cal row
  • 20 squats (place feet on the rower's seat)
  • 10-cal row
  • 20 situps

5. Steep slope

Finish the workout in the order given as quickly as possible in 20 minutes. Push the pace on the Erg and relax during the built-in break. The number of rounds completed is your score. Try to beat your high score every time.

  • 15-cal row
    30 seconds break
  • 30-cal row
    60 seconds break
  • 45-cal row
    90 second pause
  • 60-cal row
    2 minute break
  • 90-cal row
    3 minutes break
  • 120-cal row

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