Low Impact Interval Training Power Walk is apparently an edited version of one of AngieFitnessTV’s longer workouts. At the beginning of the workout Angie says it is an hour long workout and she repeats this at the end (that the viewer has been working out for an hour with her) but this workout is only 32 minutes. After the warm up, which is done on the floor, the scene cuts to Angie already on a 6 inch step that is set up vertically. Once I started this workout, I realized I had already done it but under the title of another workout: Low Impact Kickbox LIIT Training, which is a mash up workout from Angie that starts with kickboxing and ends with the LIIT circuit in this workout. This workout uses that exact same LIIT circuit. Once you finish the LIIT circuit you put the step away for some power walking.
As the title suggests, the LIIT portion of the workout is an interval workout. LIIT stands for Low Impact Interval Training. The title on the picture that accompanies this workout is missing an important word: Impact. Without that word it makes the workout (or at least the LIIT portion) sound easier than it is. Each exercise is done for 40 seconds followed by 20 seconds of active recovery. And it felt pretty intense to me–not “low intensity.” Next you do cardio walking which consists of basic cardio walking moves such as marching forward and back, stepping out wide and back in narrow, side steps, mamba steps, and squats to change lead legs. The power walking portion drops the intensity of the workout but still kept me in my cardio zone. According to my FitBit I was in my cardio zone the majority of the workout (the entire workout excluding warm up and stretch). I burned 215 calories and walked 3124 steps.
This workout is the “Day 23” workout in Angie’s Fit Over 40 workout program. There is a link below the YouTube workout that leads to a webpage about this 30 day plan. The plan itself costs $19.99 but the Fit Over 40 Workouts themselves are free on YouTube.
Low Impact Interval Training Power Walk is 32:51 minutes; 5:30 minute warm up, 9:30 minutes LIIT, 12 minutes power walking and 4:30 minute stretch. Equipment: step bench w/ risers; optional: light hand weights, weighted vest, ankle weights and weighted gloves. Angie is wearing an 8 pound vest and weighted gloves. I also wore my weighted vest and weighted glove.
- Fast straddle steps (start standing on top of step and straddle fast off and on the step)
- Repeat #1 with other lead leg
- Straddle the step and alternate tapping feet to top of step
- Repeat #3 with other lead leg
- With one foot on step, do fast knee pulls with other leg
- Repeat #5 on other leg
- Start on floor beside step, step kick, step off and tap step with fingertips
- Repeat #7 on other side of step
- Alternating hopping toe taps to top of step