Low Impact Training For Fat Loss

I got a visit from one of our members of Mayhem Fitness this past Friday who is recovering from a knee surgery (torn meniscus) who was a bit concerned of doing some of our training.  She was concerned because a lot of our programming includes high impact drills such as sprints, burpees, mountain climbers and various jumps.  Obviously these types of movements wouldn't be safe or recommended for anyone who can't handle impact due to bad knees, hips, etc.

You know that I am a huge fan of high intensity so how can one train hard when these types of movements should be avoided.  Are you doomed to boring workouts or worse, not training at all because of limitations?

Absolutely Not!

If you've been following me for a while you should already know that weight training gives you the best bang for overall fitness and should always be done in a very safe and controlled fashion.  Barbell and Dumbbell Complexes are a sure fire way to create the metabolic response you're looking for to build muscle and burn fat!

Here's a good look at what a complex would look like:

Barbell or Dumbbell Circuit Complex

Start with a Barbell or a pair of Dumbbells and perform this circuit, one exercise after another with no rest and without letting go of the weight at any point until each exercise is complete for one set each.

• Bench Press - 6 - 10 Reps
• Bent Over Rows - 6 - 10 Reps
• Romanian Dead-lift 6-10 Reps
• Squat w/ Overhead Press - 6 - 10 Reps (If a deep squat is too much for knee or hip issues, perform partial squats or Dip & Press as another option).
• Rest 30-45 Seconds and repeat this circuit 2-3 times

For even more intensity, continue to do these exercises without the rest period and without dropping the weights at any point until you are completely done with 2-3 full rounds.

Here is a quick video taking you through one round of these types of Complexes.

Complexes are tough so when you do these for the first time, start with an empty Barbell or choose a moderate weight with your Dumbbells.  Going too heavy too quickly will result in you not being able to complete each round.  You'll notice in the video I set one DB to the floor during the Squat-Press.  That weight was too heavy for my shoulders but was the perfect weight for the other exercises.  Modify this as you need to as well to prevent injuries and train within your capabilities. 

If you're not ready for Complex's yet here are some suggestions and replacement exercises you can do instead of high impact drills and plyometrics.

No Sprinting - Try The Farmer Walk instead.  The Farmer Walk is one of the simplest exercises in technical skill, yet its hardly an easy one to perform.  All you're going to do is walk with heavy weight in your hands.  Not only does this drill build tremendous strength but it'll get your heart pumping and fat crying as you muster to carry the weight as far as you can without dropping it.

No Jumping - Grab a Dumbbell or Kettle-bell and hit some Swings.  You'll be engaging the same muscles in jumps (glutes, hamstrings, hip flexors and quads) that you do utilizing these swings instead.  The swing is just as a ballistic movement as a standing jump.

Check out this video on the Dumbbell Swing if Kettle-Bells are not an option for you.



No impact exercises such as Mountain Climbers, Floor Jacks, Burpees?  Utilize Bicycle Kicks, Dying Cockroaches, Toe Touch Squat - Reaches and Cutting Edges.

These movements are guaranteed to keep your heart pumping while you can focus on strengthening and rehabbing your injury till you get strong enough to do full explosive movements.  Use these alternatives until you're able to get yourself back to modified or full capacity with your exercises.

And to elaborate on that, just because you've had an injury or surgery in the past doesn't always mean you've lost complete mobility.  Work with a Physical Therapist to gain your full range of motion back and strengthen up those weak areas again.  

It is perfectly acceptable and recommended to get your body back to full strength and mobility so that you can do weighted exercises and ballistic movements once again, you just may need to take it a bit easier and use less weight - that is entirely up to the individual but if you use an injury as an excuse to not do work then you're limiting your full potential and that to me, is unacceptable.  

Get your mobility and strength back by taking the body through the motions it was designed to do, period.

If you have any questions, leave them in the comments below.

Get Work Done!