Get Moving With a LIT Workout That Is Easy on the Body
1. Inchworm Squat to Stand
Rev up your reps: Rest 15 seconds after each minute-long exercise. Aim for three sets.
A. Stand with feet hip-width apart. Bending at waist, place hands on the floor in front of you and walk them out to a high plank position, with shoulders over wrists.
B. Hold for one second.
C. Walk hands back to feet, squat and stand up. Repeat for 60 seconds.
2. Mountain Climber With Twist
A. Start in a plank position.
B. Lift right foot and bend knee in toward left elbow. Step back to plank. Continue for 60 seconds, alternating feet.
3. Sumo Squat
A. Stand with feet a bit wider than hips, toes pointed slightly out.
B. Lower into a squat. Press through your heels to stand back up. Repeat for 60 seconds.
4. Side Plank with Twist
A. Lie on your left side. place your left forearm on the ground, with elbow below shoulder, and lift hips into a side plank. Point right arm straight up toward ceiling.
B. Bring right arm down an wrap underneath your left side for a twist. Don't let your hips drop. Maintaining plank continue for 30 seconds. Repeat on other side for 30 seconds.
5. Curtsy Lunge
A. Stand with feet hip-width apart. Step left foot diagonally back, about 12 inches behind your right heel.
B. Bend both knees and lower into a lunge, keeping shoulders over hips and right knee aligned over right ankle. Press through right heel to stand back up, and return left foot
to its starting position. Continue for 60 seconds, alternating feet.
Go Easy, Work Hard
If you’re looking for other workouts that are gentle on the body but big in payoffs, try:
With this ballet- and Pilates-inspired workout, you’ll cut out jumping and add in planking, pulsing and lots of pliés. Some moves require a ballet barre, others include weights, and some exercises just involve your bodyweight and a mat. Try a workout at barre3.com.
Moves like swings and cleans rev your heart rate but keep your feet on the floor. Check out “Bells Up” on neoufitness.com for technique drills and full routines.
You can use this system of suspension straps for rows, curls, presses, squats or intense plank variations. Head to trxtraining.com for more info.
Jack the Intensity, Not the Impact
Press your own personal fast-forward as soon as you feel comfortable with each exercise. Sure, sweating, panting and a heart that seemingly beats out of your chest give you an idea you’re in the zone, but for the most accuracy—and the ability to really fine-tune your workouts—consider a heart rate monitor. Moderate exercise should be 50% to 70% of your max heart rate, and vigorous exercise is 70% to 85%, according to the American Heart Association. To calculate your max heart rate, subtract your age from 220. Lots of fitness trackers, like Fitbit, have built-in monitors. So push your limits, but know when to dial it down too.