In the world of fitness, training is not only beneficial for your physical health but also enhances your overall well-being. High-impact workouts are a fantastic way to supercharge your fitness journey, and they’ll also help you slim down efficiently. High-impact workouts are designed to maximize results in a short amount of time, making them perfect for those with busy schedules. So, if you’re ready to unleash your potential and achieve your fitness goals, let’s dive into these high-impact routines that will leave you feeling refreshed and revitalized in just a few minutes!
To learn about the two high-impact workouts that trainers swear will make you slim down, we spoke to Mike Julom, certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit.com. Julom shared that power plyo circuits and kettlebell flows are your best options for high-impact workouts that will help you lose weight. Read on to learn more!
Power Plyo Circuit
This workout is a mix of power training and plyometrics. This can refer to jump training, which tries to generate as much force in a small time frame as possible, and power training to develop your speed and improve your overall performance.
Julom says, "This isn't your typical plyo workout. We're talking about combining explosive plyometric movements like box jumps and burpees with high-intensity interval training (HIIT). The result? A heart-pounding, sweat-dripping workout that torches calories like nobody's business. Plus, it's a full-body workout, so you're not just slimming down, you're toning up too." Noted!
But how does it help with shedding fat? In fact, your body pretty much becomes a calorie-burning engine when doing this exercise correctly. Julom states, "Movements like jumping, bounding, and hopping require a lot of energy, which means they burn a lot of calories. But it's not just about the calories you burn during the workout, it also builds lean muscle, and the more muscle you have, the higher your resting metabolic rate. This means you'll be burning more calories even when you're not working out."
To perform the Power Plyo Circuit, Julom says to follow these steps: 15 Box Jumps: Stand in front of a sturdy box or step. Lower into a squat, then explode upwards, using your arms for momentum, to jump onto the box. Step back down and repeat. 15 Burpees: Start standing, then lower into a squat and place your hands on the ground. Kick your feet back into a plank position, perform a push-up, then jump your feet back in and stand up, jumping into the air and clapping your hands above your head. That's one rep. 15 Plyo Lunges (each side): Start in a lunge position with one foot forward and one foot back. Lower into a lunge, then explode upwards and switch your feet in the air, landing with the opposite foot forward. That's one rep. 15 Tuck Jumps: Stand with your feet hip-width apart. Jump up, bringing your knees up towards your chest. Land softly and repeat. 60 sec Mountain Climbers: Start in a plank position. Bring one knee towards your chest, then switch and bring the other knee towards your chest, as if you're running in place. Keep your core engaged and your back flat. Repeat this circuit 3-5 times, with a 1-minute rest between circuits. Although this workout may sound intense, it's for this exact reason that you'll be on your way to your dream slim body!
Kettlebell Flow
Performed with a kettlebell, this movement involves various exercises such as strength, mobility, and cardio. It involves numerous muscle groups, making it an excellent full-body workout!
"A kettlebell flow is a sequence of kettlebell exercises performed one after the other with no rest in between. This constant movement keeps your heart rate up, turning the workout into a cardio session as well as a strength session. And as we know, cardio is key for burning calories and slimming down," Julom notes. Kettlebell flows give you the best of both worlds, the opportunity to not only slim down but also help your body perform a full-body workout in a short amount of time!
Kettlebell flows are simple to perform, as Julom breaks them down one by one: 15 Kettlebell Swings: Start with your feet hip-width apart, holding the kettlebell with both hands in front of you. Hinge at the hips and swing the kettlebell back between your legs, then thrust your hips forward to swing the kettlebell up to shoulder height. Let the kettlebell swing back down and repeat. Kettlebell Clean: After your last swing, clean the kettlebell up to your shoulder by pulling it up and rotating your wrist so that the kettlebell rests on the back of your forearm. Your elbow should be tucked into your side. This is your starting position. 15 Kettlebell Presses: From the clean position, press the kettlebell straight up overhead, then lower it back down to the clean position. 15 Kettlebell Squats: After your last press, hold the kettlebell in the clean position and perform a squat, keeping your chest up and your weight in your heels. Stand back up and repeat. 15 Kettlebell Windmills: After your last squat, press the kettlebell overhead one more time. Turn your feet 45 degrees away from the kettlebell, then hinge at the hips and reach your free hand down towards the ground, keeping your eyes on the kettlebell. Stand back up and repeat. Repeat this flow on the other side, then rest for 1-2 minutes. Repeat the entire sequence 3-5 times.
In conclusion, these two high-impact workouts will give you faster results when it comes to slimming down your body. Not only that, they will improve your overall health by boosting your metabolism, endurance, and strength. However, keep in mind that consistency is key in order to see improvements, as is a healthy and balanced diet.
