For more information on Cathe’s Ripped with HIIT program see the overview post.
Had I come to this workout by itself, without having purchased and done other Ripped with HIIT workouts as part of a rotation, I might have been a bit disappointed in this workout, primarily because it has the word “HIIT” in the title and compared to the other Ripped with HIIT workouts I’ve done, it pales in comparison–at least in the intensity department. However, what made it so welcome when I did Low Impact HIIT #1 today was the fact that the other workouts in the series were so @#$&% intense I needed something a bit lower key. So it is important, I think, to look at how this workout fits into the program as a whole. You can’t (or shouldn’t be) pounding your joints every day with hardcore plyometrics, so alternating Plyo HIIT with Low Impact HIIT is a great idea. You still get an intense workout, but you are giving your joints a break.
Like any workout, you get what you put into it, but that is even more descriptive of low impact workouts. If you want this workout to be intense, then you need to move fast, step wide and reach full.
Low Impact HIIT contains two low impact, intense cardio workouts approx. 30 minutes long. #1 was not HIIT level intense. I’m not crazy about #1 plus I found some of the moves awkward. You use a mat for the first part of the workout as a floor marker and my foot kept catching on it. The second time I did the workout my foot caught and I actually fell. Not fun. Because it is low impact, you have to be doing something other than jumping to get your heart rate up there. That something in workout #1 is moving very fast. Cathe has other intense low impact workouts and she does not move as quickly in those as she does in this one. This was light speed sometimes–very hard to keep up. She definitely brought in some completely new and fresh moves; I just found some of the exercises awkward. I didn’t mind the super-fast pace of some of the moves either–I was just surprised. However, after doing Low Impact HIIt #1 twice, I probably will not revisit it again. Low Impact #2 was more intense and used dumbbells to increase the intensity. I adored Low Impact HIIT #2. It still didn’t get me into the anaerobic range, but I loved it nonetheless. It was more fun, no awkwardness and an all around great little workout. The second time I did both workouts I did the extreme premix that combines the two of them: Low Impact #1 warm up and workout, Low Impact #2 workout and stretch. Low Impact #1 felt almost like a warm up for Low Impact #2. It was a good workout but not that intense.
Low Impact HIIT #1 is 28 minutes long with a 5 minute warm up, 20 minute training time and 3 minute stretch. For this workout you need a mat which you use primarily as a marker and 2 dixie cups.
Have your mat laid out in front of you; you use it as a marker.
1. Slam Its
2. Jump Shot with a 7 Knee Repeater
3. Football Runs
4. Zig Zag Puddle Jumps
5. Dixie Cup Shuffles (2 sets)
6. 3 Power Pushes and Lift (2 sets)
7. Forward Leaning Lunges/Low Galloping Jacks (2 sets)
8. High Low Boxing Jabs
9. Fred Astair (these are side to side lunges, staying low and touching the ground with finger tips) (2 sets)
10. Jump Shot and Lunge Drop (2 sets)
11. Lean Back and Volley Forward (2 sets)
12. Surfer Thrusts (these are basically squat thrusts where you come up in a low angled squat) (2 sets)
Low Impact HIIT 2 is 30 minutes long with a 4 minute warm up, 22 minute training time and 3 minute stretch. You need one 8 pound dumbbell and one 10 pound dumbbell.
1. Pivoting Apple Pickers
2. Weighted Knee Up Squats
3. Mountain Climbers (Toes Aim In)
4. Down Up Down Abductions
5. Explosive Lunges
6. Pivoting Sumo Squats
7. Squat Kick Squat Lunge
8. Side Lunge Wood Chops
9. Corner to Corner Diagonal Lunges
10. Travel Bob and Weaves
11. Running Burpees
12. Marching Sumos
13. 3 Rope Climbs/1 Elbow Strike
14. Cross Under Kicks
All of the Ripped with HIIT workouts included two Bonus Ab workouts:
Bonus Abs 1 is 10 minutes. I really enjoyed this abs workout. Lots of fun–I love how it starts standing. You will need an 8 pound dumbbell and a mat for this bonus. The workout starts standing, holding one 8 pound dumbbell. 1. Standing Oblique Crunches, 2. Alternating Oblique Crunches with Knee Lift, 3. Lay on mat, still holding one 8 pound dumbbell. Seated Lean Back Crunches, 4. Pullover Sit Ups with a Twist, 5. Pullover Heel Tap Extended Crunches, 6. Set dumbbells aside for this move; High Low Planks with plank Jacks.
Bonus Abs 2 is 13 minutes long. Bonus Abs 2 is much more challenging than Bonus Abs 1 and not nearly as fun. But still, very effective–I really felt it! 1. Seated One Arm V-Ups, 2. Ankle Grabber Sit Ups, 3. Bent Leg/Straight Leg Bike Maneuver, 4. Banana Holds, 5. Alternating Leg Forward Crunches, 6. Hip Lifts into Balancing Snow Angels, 7. Supermans into Swimmers