Do you have an injury or chronic condition holding you back from our high-impact programs?
Several of our programs use HIIT (High Intensity Interval Training) to stimulate muscle growth and burn fat. HIIT workouts are comprised of dynamic, full-body exercises that require speed, strength, and coordination. They burn fat (and make ya sweat!!!), while building meaty, fast-twitch muscle tissue.
Unfortunately, the high-impact intensity of a HIIT workout can also prove challenging for trainees with chronic injuries, or recurring pains.
At Kenzai, we take a long-term view on health and wellness. We much prefer our trainees to 'play it safe' and build it up... rather than powering through--and risking a more serious, long-term injury. It may seem obvious. But our egos sometimes get in the way of our decision-making.
This is why we value substitutions. Workout substitutions allow us to safely and sustainably engage our weak points without the risk of injury.
Consider a HIIT workout. The high-impact, face-to-the-floor, 'NOW JUMP' style of exercise asks a lot of our joints. Some bodies are simply better served by lower-impact workouts. Which is why we recommend 'stepping out'
'Stepping out' your workout routine removes the high-impact jumping, leaping, and bounding from a conventional HIIT exercise. And like the old adage 'slow is smooth; smooth is fast', 'stepping out' requires precision and focus.
Here are a few examples of how to apply this idea in practice:
Tire Run: Instead of running those tires, step ‘em. Bring those knees up high and march! Include your arms as much as possible to keep your heart pumping. 
Starjump: Right arm and right leg step out, back to center, and then repeat on the left side. 
Half Burpees: Instead of hopping both legs back at once, step one leg back, return to start and then repeat on the other side. Keep your pace quick and you’ll feel the burn! 
Knee Capper: Raise your right knee to your right hand. Release it to the starting position. Raise your left knee to your left hand. You don’t have to get both feet off the ground at once to work out hard!
This principle can be applied to the majority of HIIT exercises. If you’re ever unsure how to 'step out' a specific exercise instead of jump it, reach out to one of our trainers for advice.
This tip isn’t just for our community members with injuries, but for all Kenzai warriors who work out hard and may need to dial down the intensity once in awhile. This is also a great tool for anyone who needs to improve their cardiovascular strength to be ready for the demand of increasingly difficult exercises.
With this new fitness trick in your tool belt, you can tackle a Kenzai program like Chisel or Beach Ready and still get all the results safely.
Give 'stepping it out' a try!
Miranda Belle-Isle // Kenzai Community Manager
