This is a very enjoyable workout. A lot is going on! This workout consists of low impact cardio blasts alternated with lower intensity recovery moves. The recovery moves are functional core and mobility moves. It is not a huge calorie burner like a pure cardio workout would be, but I still burned 256 calories in 30 minutes. I combined this workout with Live #426 PHA Heavy Weight Express and I actually burned more calories during the PHA workout than during this one! But that is okay! I feel like the two workouts actually worked really well together to give me cardio + strength + mobility and core work. Cathe ends this with a nice stretch; longer than you would expect for a 30 minute workout, which makes it nice as an add on/finisher workout.
Here is a clip of this workout. You can do this workout by subscribing to Cathe Live or purchasing it as a download.
Low Impact HIIT with Active Recovery is 30:45 minutes; 3:50 minute warm up and 3:50 minute cool down/stretch. Equipment: fitness mat
- 3 rope climbs + elbow strike (3 sumo squats while arms mimic rope climbing then pivot hop to the side into lunge while bringing one arm down from overhead in a hammer punch)
- Start standing at one end of the mat, hinge forward and walk hands out to plank, walk hands back to feet and stand
- Start facing front, hop pivot to side into a sumo squat facing the side, hop pivot back to the front and hop 2x then repeat sumo squat hop on other side, hands are in guard throughout
- Start standing just behind mat, step one foot back so you are in kneeling lunge, step other foot back so you are in high double kneeling, reverse this motion so you are standing again then step out to side into a sumo squat, when you repeat this sequence lead with other leg and step out into squat to the other side
- Opposite hand to foot reaches (stand w/ legs wide, squat while reaching one hand down toward opposite foot and when you raise out of squat do a low impact hop (only heels raise), alternate hands/sides each time you squat, this is done at a brisk pace)
- Stationary alternating cossack lunges (lower into side lunge w/ toe pointed to ceiling, remaining low alternate sides)
- Galloping jacks (step feet in and out fast while opening and close bent arms in front of you)
- Animal flow (start standing with legs wider than hip width, place hands on floor to the outside of one leg then laterally jump feet to other side of hands, do this 2x in one direction then repeat in the opposite direction–Cathe gives an alternate exercise to do if you do not like animal flow, lateral sumo squats)
- 3 attacks (legs are wide, do partial squat hops, hands are clasped together, bring clasped hands down when you squat/hop) + 3 lunge pull and punches (while in stationary/static lunge, do small hops while pulling arms down from overhead and punching one arm down)
- Side lunge into a knee raise, hands are clasped in front of chest with elbows raised to shoulder level, twist arms/torso toward knee when it raises
- Line taps (lateral hops side to side, one hand reaches toward the floor when hopping)
- Get into straight arm plank, step one foot forward so you are in runners lunge, reach one arm to ceiling (opposite from front leg) while rotating torso toward front leg, alternate sides
- Double pulse squat with insole tap, alternate legs on the insole tap
- Get on hands and knees, hands are under shoulders, lift one bent leg up behind you and lower into a partial tricep push up, alternate which leg is raised
- Squat abduction (lower into a partial squat while punching both hands down, when you raise out of squat lift one leg to side while also punching both arms to side, alternate sides when lifting leg)
- Bird dog slide (get on hands and knees, extend one arm straight in front of you and opposite leg straight behind you so you are in bird dog pose, bring elbow to opposite knee under body then extend them both out to start, rotate arm and leg out to side of body into awkward airplane pose)
- Halo slams (stand with legs wider than hip width, lower into partial squat, hands are clasped, circle arms up to side and slam clasped hands down when squatting, do a small hop when raising out of squat)
- Lay on back on mat, knees bent and feet near glutes, lift hips into bridge and hold isometrically, alternate raising knees, tap hands to either side of knee when it raises
