I have mentioned a few times, in my opinion running and jumping rope are two of the best calorie burning exercises for shedding body fat and improving cardiovascular conditioning. But, there are those who either hate running and jump rope or have pre-existing medical issues such as bad knees, hips, ankles or back and have a hard time with high impact cardio conditioning. Don't sweat it... (pun intended) here are a few low impact exercises that will burn a ton of calories without destroying your joints or muscles. You can still burn a ton of calories and shed body fat without the stress of high impact movements on your body!
1. Swimming
The great thing about swimming and pool workouts in general is the ability to use "dynamic resistance". Basically, the faster you move in the water, the more resistance you will provide. Swimming and water exercise minimizes impact on your joints and heated pools also provide soothing heat for the joints and nerve endings. Besides providing an aerobic workout, swimming and aqua workouts provide resistance which will increase strength and help prevent muscle loss. With swimming, you are moving both upper and lower body simultaneously. The more limbs you have moving, the more energy required which equals more calories burned per workout!
2. Rowing
Whether on a rowing machine or in a boat, this workout will not only burn lots of calories but strengthen your back, shoulders, arms, legs and core. Again, because you are moving both upper and lower body, you'll burn more calories per workout while avoiding impact on the body. It is important to remember to keep your back straight and push with the legs then pull with the upper body to prevent injuring your lower back.
3. Spin Class or Bike Riding
Anyone who has taken a spin class will tell you it is an awesome way to tone your legs and butt while burning a ton of calories in a short period of time. With the variation of sprints or runs and hill training, you can vary the calorie burn as well as cardiovascular conditioning. I don't mean to sound bias but the Healthtrax I train out of has one of the best spin programs of any gym I've been in. Marge and her crew will not only put your through a workout that will get your butt in shape, but offer beginner classes that will show you how to set the bike up properly instruct proper technique.
If you are training on your own, try interval training. Simply do a sprint for a minute followed by a 30-60 second recovery with lower intensity or try hill interval training.
4. Yoga
Ok, I know what you're thinking... Yoga? Yes, believe it or not yoga burns a ton of calories! I started doing yoga a few years ago thinking it would increase my flexibility for my martial arts training. It didn't take me long to relax that yoga is no joke! Yoga increases flexibility, increases strength and balance and if you learn to breath properly can be very relaxing as well. Because it uses all the muscles in the body simultaneously, as apposed to isolating muscles when doing a strength training workout, you increase your calorie burn as well! The longer and deeper you get into each pose, the more calorie burn you will achieve.
Hill Interval Training
I have written up a treadmill hill interval workout in a previous blog. By simply walking on a treadmill and increasing the incline occasionally, you will be amazing how much you will sweat and be breathing hard. Besides the cardiovascular and calorie burning effect, you will shape and tone your butt and thighs as well. You can increase the percentage of incline according to your current fitness ability. Below is an example of a hill interval workout;
0-5 min Warm up 0% incline
5-7 min 5% incline
7-9 min 10% incline
9-11min 15% incline
11-13min 10% incline
13-15min 5% incline
15-20min Cool down 0% incline
You can adjust the duration and incline to suit your fitness needs.
*Always consult your physician and a Certified Personal Trainer before beginning this or any other fitness program to ensure you are able to perform physical activity safely.