Cathe Live Review: Low Impact HIIT Circuit (#38)
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Cathe Live Review: Low Impact HIIT Circuit (#38)
Low Impact HIIT Circuit is a high energy, low impact cardio and strength workout that will challenge the whole body. This is an excellent and fairly intense routine and I was pretty soaked by the end. I loved it and really like the fact that it is low impact, as it’s great to have a tougher workout without the impact.
The workout consists of seven circuits of low impact cardio followed by two strength exercises. All of the circuits, except the last, start with two low impact cardio Hiits. These are one or two moves, repeated for a set number of reps, and really get the heart rate up nicely. They are reasonably high rep and are often repeated for another set. These are all very familiar moves and if you have done Cathe’s Ripped with Hiit low impact DVD then you will recognise all of them.
The strength moves are compound moves, combining both upper and lower body. These also keep the heart rate up, as they are very metabolic and you are also moving quickly from one thing to the next. I really enjoyed the strength work, as there is lots of variety and you don’t repeat any of the moves so once you are done you move onto something else. All of the major muscle groups are hit during the strength work and you are often incorporating two moves together, such as, deadlifts & dead rows or hammer curls & tricep extensions. There is no specific core work, in this routine, but the core is still worked by acting as a supporting muscle group for many of the strength moves.
Overall, this is a fantastic and enjoyable low impact, cardio Hiit and compound strength workout that flies by. This is great for a day when you want to push yourself without the impact. This is definitely one I will return to frequently.
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Low Impact HIIT Circuit is a low impact, cardio and strength workout consisting of seven circuits. Each circuit includes cardio Hiits and two strength exercises. Cathe used moderate dumbbells and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
Low Impact HIIT Circuit is 53 minutes long and originally aired on 12th February 2015 (#38). The workout starts with a 9 minute warm-up, before moving straight into the first low impact Hiit drill. You will need to have your equipment handy, as you will be moving quickly throughout this workout. (Cathe used the mat for some of the cardio drills I, as usual, did these without so as not to trip). Cardio Hiits shown in bold italics below.
Squat digs – 32 reps & 24 reps
Sprint shooters – 16 reps each side
Squats with bicep curl into overhead press – two 12# Dbs – 8 reps
Rear lunge & curl press – two 10# Dbs – 8x both, 4x 1 arm & 4x both
Slam its – mat – 16 reps & 24 reps
Jump shot & 6 knee repeater – mat – 2 sets of 8 reps
Tap outs (active recovery) – 16 reps
Plie squat & upright row – two 12# Dbs – 28 reps
Kettlebell swing & 1 arm lat pull downs – one 10# Db (I used 1x 12) – 4x swing only, 8x singles & 4x 3 pulls
Shuffle, shuffle, drop – mat – 16 reps & 24 reps (fast)
3 lateral skates & 1 power push / 1 lateral skate & 1 power push – mat – 1st set - 4x 3’s & 8x singles. 2nd set – 10x 3’s & 10x singles
Forward leaning lunge & rear delt fly – two 8# Dbs – 12 reps
Reverse lunge & arc Dbs overhead - two 8# Dbs – 11 reps
3 Rope climbs & 1 elbow strike – 8 reps each side
High-low jabs – 32 reps each side
Hammer curl / overhead tricep extensions – two 10# & two 12# Dbs (Cathe changes to 12’s after 1st set) – 3 sets (4x curl & 3x tricep). 2 sets (4x curl & 3x tricep), 1 set (4x curl & 1x 2/2 & 2x single tricep) & 2 sets (1x 2/2, 2x single curl & 1x 2/2 & 1x single tricep)
Rear lunge & W press – two 10# Dbs – 12 reps
Volleys (lean back to back then jump forward like you are throwing a ball) – 24 reps
Explosive side to side lunges – 11 reps & 28 reps
Lunge down & overhead press combo (lunge down to side then stand & overhead press, lunge down to other side) – two 10# dumbbells – 8 reps each side
Woodchops (to side) - one 10# Db (I used 1x 12) – 12 reps each side
Long reach lunges – 32 reps & 28 reps
Fred Astaires – 29 reps & 32 reps
Squat thrust & 2 push-ups – 8 sets
1 Arm rows / 1 arm horizontal rows – one 15# Db – 24 reps (12x row & 12x horizontal) each side
Windmills – 8 reps each side
Deadlifts / deadrows – two 15# DBs – 6 sets (1 of each), 3x 3 rows, 4x 1 row, 4x D/L, & 1x 7 rows
Tricep push ups w/ leg lift (raise 1 leg while doing tricep push up) – mat – 8 reps (knees) & 6 reps (toes)
The workout ends with a 3:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Low Impact Bootcamp (#183) – HERE.
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