Are you ready to go further in your fitness journey? If you’re looking for a high-impact workout routine that can yield impressive results in just 14 days, you’ve come to the right place.
In this blog post, we’ll guide you through a challenging and effective 14 Days High Impact Workout Plan designed to help you burn fat, build muscle, and boost your overall fitness. Remember, though, that any significant fitness transformation requires commitment, a balanced diet, and proper rest.
What Is A High Impact Or Low Impact Workout?
One size does not fit all when it comes to fitness. The type of workout that suits one person might not be the best choice for another. Two popular categories of exercise are high impact and low impact workouts.
Here, we’ll dive into the differences between these two exercise styles, their benefits, and help you determine which one might be the right fit for your fitness goals and physical condition.
High Impact Workouts
High impact workouts involve activities that put significant stress on your joints and muscles. These exercises typically include activities where both feet leave the ground at the same time, leading to a jarring effect on your body. Here are some high-impact exercise examples:
- Cardio exercise/ Running or jogging
- Jumping jacks/ Jumping rope
- High-intensity interval training (HIIT)
- Plyometrics (e.g., box jumps)
- Dancing (e.g., Zumba or aerobics)
For More Details Read: The Best 30 Minutes Cardio Routine For The Day
Benefits of High Impact Workouts
- Cardiovascular Fitness: High impact exercises are excellent for boosting your heart rate and improving cardiovascular health.
- Calorie Burn: They are effective for burning calories and aiding weight loss efforts.
- Bone Health: High impact movements can help maintain or improve bone density, reducing the risk of osteoporosis.
- Mood Enhancement: These workouts release endorphins, helping reduce stress and boost mood.
- Time Efficiency: High impact workouts can be shorter in duration but still deliver substantial benefits due to their intensity.
Low Impact Workouts
Low impact workouts are gentler on your joints and muscles. They involve exercises where at least one foot stays in contact with the ground, reducing the levels of impact on your body. Here are some examples:
- Elliptical training
Benefits of Low Impact Workouts
- Joint-Friendly: These workouts are ideal for individuals with joint issues, arthritis, or those recovering from injuries.
- Sustainable: Low impact exercises can be sustained over the long term without excessive wear and tear on the body.
- Muscle Toning: While not as intense as high impact workouts, low impact exercises can still help tone muscles and improve flexibility.
- Balance and Coordination: Activities like yoga and Pilates can enhance balance and coordination.
- Stress Reduction: Many low impact activities emphasize mindfulness and relaxation, reducing stress.
14-Day High Impact Workout Plan
Day 1-3: Full-Body Strength Training
To kickstart your high impact workout journey, focus on full-body strength training for the first three days.
Compound exercises like squats, deadlifts, bench presses, and pull-ups should be at the core of your workouts. These high impact activity exercises are included in high intensity interval training. Here’s a sample routine:
- Squats: 3 sets of 10 reps
- Push-Ups: 3 sets of 12 reps
- Bent-Over Rows: 3 sets of 10 reps
- Lunges: 3 sets of 12 reps (each leg)
- Plank: 3 sets for 30 seconds
Day 4: Active Recovery
Take a break from intensity workouts on Day 4. Engage in light activities like walking, yoga, or swimming to allow your muscles to recover.
Day 5-7: High-Intensity Interval Training (HIIT)
For the next three days, incorporate HIIT workouts into your routine. Research shows this type of high intensity exercises combines short bursts of intense exercise with brief rest periods. HIIT is great for losing weight and improving cardiovascular fitness. Sample HIIT workout:
- Jumping Jacks: 30 seconds
- Burpees: 30 seconds
- Mountain Climbers: 30 seconds
- Rest: 30 seconds
Repeat this cycle for 20-30 minutes.
Day 8: Active Recovery
Give your body a chance to recover with another day of light activity and stretching.
Day 9-11: Cardiovascular Endurance
Focus on building your cardiovascular endurance over the next three days. Participate in activities such as jogging, cycling, or swimming. Try to increase your duration and intensity each day.
Day 12-14: Muscle Building and Conditioning
In the final three days of your 14-day high impact workout journey, switch your focus to muscle building and conditioning. Incorporate high impact moves and supersets to challenge your muscles. Here’s a sample routine:
- Push-Ups: 3 sets of 20 reps
- Bodyweight Squats: 3 sets of 15 reps
- Pull-Ups (or assisted pull-ups): 3 sets of 12 reps
- Plank: 3 sets for 45 seconds
- Bicycle Crunches: 3 sets of 20 reps (each side)
Key Points To Remember For High Impact Workout
1. Nutrition and Hydration
Remember that your high impact workout results will significantly depend on your diet and hydration. Aim for a well-balanced diet that includes lean proteins, whole grains, fruits, and vegetables. Drink plenty of water throughout the day to stay hydrated.
2. Recovery and Rest
Rest and recovery are essential for maximizing your progress and preventing injury. Ensure you get 7-9 hours of quality sleep each night, and consider incorporating stretching and foam rolling into your high impact workout routine to relieve muscle soreness.
Choosing the Right Workout for You
The choice between high impact and low impact workouts depends on various factors, including your fitness goals, current physical condition, and preferences. Here are some guidelines to assist you in making your decision:
- Fitness Goals: If you aim to improve cardiovascular fitness, burn calories, or build bone density, high impact workouts may be suitable. For gentle toning, stress reduction, or injury prevention, low impact exercises might be better.
- Health Considerations: If you have joint problems, arthritis, or are recovering from an injury, low impact workouts are generally safer and more comfortable.
- Personal Preference: Ultimately, the best workout is one you enjoy and will stick with. If you find high impact activities exhilarating and fun, they might be the right choice for you.
- Variety: Combining both high and low impact workouts in your routine can provide a well-rounded fitness regimen, offering the benefits of both.
The decision between high impact and low impact workouts is a personal one that should align with your goals and physical condition. It’s essential to listen to your body, consult a fitness professional if needed, and choose workouts that you enjoy and can sustain over the long term.
Whether you prefer the high-intensity rush of a HIIT session or the tranquility of a yoga class, staying active is a key part of maintaining a healthy and fulfilling lifestyle.
In just 14 days, this high-impact workout routine can help you jumpstart your fitness journey and see significant results. However, remember that fitness is a lifelong commitment, and these two weeks are just the beginning.
Stay consistent, maintain a healthy diet, and continue challenging yourself to reach new fitness milestones. Before beginning any new workout programme, always contact with a healthcare practitioner, especially if you have any pre-existing health ailments or concerns. Best wishes on your quest to a better, more fit you!