By engaging in lung-busting, muscle-burning bursts of physical activity with little time to recover, your body more efficiently melts fat. It’s called high-intensity interval training (HIIT), and odds are you’ve been incorporating it into your fitness regimen for years now. But as you get older, those years of playing college football, pounding the pavement, and popping into workout classes take a heavy toll on your joints. To save your hips, knees, and low back, it pays to shift some of your HIIT workouts to high-intensity, low-impact training (HILIT). “Rowgatta is NYC’s first high-intensity, low-impact training (HILIT) bootcamp class,” says co-founder Kenny Rosenzweig, NASM-CPT. “HILIT delivers the benefits of high-intensity interval training—including efficient calorie burn and increased metabolic rates, and 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
Read article
Instead of cranking out rounds of burpees and box jumps, you engage in joint-friendly exercises. You can use a variety of machines, like the ski erg, Pilates reformer, and resistance bike. Though the rower is one of the most effective ways to perform HILIT workouts because it taxes your whole body and multiple energy systems without trashing your joints. “To improve rowing form, focus on driving with your legs and going harder rather than faster—60-70 percent of the power in your stroke should come from your legs rather than your arms and upper body,” Rosenzweig says. Here are five high-intensity, low-impact training routines to try on your own, if you can’t make it to a Rowgatta class in NYC.
Rowgatta studio in NYC Courtesy Image
- An All-Around Chipper How to do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time.
30-cal Row 50 Air Squats 15-cal Row 40 Situps 15-cal Row 30 Pushups 15-cal Row 20 Burpees 15-cal Row
- Waffles and Lunges How to do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time.
20-cal Row 30 Air Squats 30 Mountain Climbers (60 total) 30 Alternating Lunges
- Shoulder Burn How to do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time. Select a weight(s) that’s challenging but sustainable for several rounds.
25-cal Row 30 Plank Shoulder Taps 20 Overhead Press (light weight) 10 Plank Row (light weight)
11 Tips to Improve Your Diet and Make Your Abs Pop
Read article
- Core Burner How do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time. Push the pace on the erg: These are short, hard sprints.
10-cal Row 20 Pushups 10-cal Row 20 Knee Tucks (place feet on the seat of the rower) 10-cal Row 20 Situps
- Steep Incline Complete the workout, in the order provided, as quickly as possible in 20 minutes. Push the pace on the erg and recover during the built-in rest. The number of rounds completed is your score. Try to beat your high score each time.
15-cal Row 30-second rest 30-cal Row 60-second rest 45-cal Row 90-second rest 60-cal Row 2-minute rest 90-cal Row 3-minute rest 120-cal Row
Should You Eat Breakfast Before or After a Workout? An Expert Weighs In
Read article
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
By engaging in lung-busting, muscle-burning bursts of physical activity with little time to recover, your body more efficiently melts fat. It’s called high-intensity interval training (HIIT), and odds are you’ve been incorporating it into your fitness regimen for years now. But as you get older, those years of playing college football, pounding the pavement, and popping into workout classes take a heavy toll on your joints. To save your hips, knees, and low back, it pays to shift some of your HIIT workouts to high-intensity, low-impact training (HILIT).
“Rowgatta is NYC’s first high-intensity, low-impact training (HILIT) bootcamp class,” says co-founder Kenny Rosenzweig, NASM-CPT. “HILIT delivers the benefits of high-intensity interval training—including efficient calorie burn and increased metabolic rates, and 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
Read article
Instead of cranking out rounds of burpees and box jumps, you engage in joint-friendly exercises. You can use a variety of machines, like the ski erg, Pilates reformer, and resistance bike. Though the rower is one of the most effective ways to perform HILIT workouts because it taxes your whole body and multiple energy systems without trashing your joints.
12 HIIT Workouts to Get You in the Best Shape of Your Life
Read article
12 HIIT Workouts to Get You in the Best Shape of Your Life
“To improve rowing form, focus on driving with your legs and going harder rather than faster—60-70 percent of the power in your stroke should come from your legs rather than your arms and upper body,” Rosenzweig says. Here are five high-intensity, low-impact training routines to try on your own, if you can’t make it to a Rowgatta class in NYC.
1. An All-Around Chipper
How to do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time.
- 30-cal Row
- 50 Air Squats
- 15-cal Row
- 40 Situps
- 15-cal Row
- 30 Pushups
- 15-cal Row
- 20 Burpees
- 15-cal Row
2. Waffles and Lunges
- 20-cal Row
- 30 Air Squats
- 30 Mountain Climbers (60 total)
- 30 Alternating Lunges
3. Shoulder Burn
How to do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time. Select a weight(s) that’s challenging but sustainable for several rounds.
- 25-cal Row
- 30 Plank Shoulder Taps
- 20 Overhead Press (light weight)
- 10 Plank Row (light weight)
11 Tips to Improve Your Diet and Make Your Abs Pop
Read article
4. Core Burner
How do it: Complete the workout, in the order provided, as quickly as possible in 20 minutes (AMRAP, aka as many rounds as possible). The number of rounds completed is your score. Try to beat your high score each time. Push the pace on the erg: These are short, hard sprints.
11 Tips to Improve Your Diet and Make Your Abs Pop
Read article
11 Tips to Improve Your Diet and Make Your Abs Pop
- 10-cal Row
- 20 Pushups
- 10-cal Row
- 20 Knee Tucks (place feet on the seat of the rower)
- 10-cal Row
- 20 Situps
5. Steep Incline
Complete the workout, in the order provided, as quickly as possible in 20 minutes. Push the pace on the erg and recover during the built-in rest. The number of rounds completed is your score. Try to beat your high score each time.
- 15-cal Row
- 30-second rest
- 30-cal Row
- 60-second rest
- 45-cal Row
- 90-second rest
- 60-cal Row
- 2-minute rest
- 90-cal Row
- 3-minute rest
- 120-cal Row
Should You Eat Breakfast Before or After a Workout? An Expert Weighs In
Read article
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Should You Eat Breakfast Before or After a Workout? An Expert Weighs In
Read article
Should You Eat Breakfast Before or After a Workout? An Expert Weighs In
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
