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Low-Impact Dynamic Exercises to Up Your Heart Rate

This 7-Move Dynamic Circuit Will Seriously Get Your Heart Rate Up

dynamic exercises

You don't have to be logging dozens of miles each day or signing up for every single streaming class you find online in order to get in a solid workout. Although there are endless benefits to running, and at-home fitness classes can be a great way to up your social distancing fitness game, they're not the only way to ensure you get in a heart-pounding workout.

Kaley Hatfield, NASM-certified personal trainer and professional dancer, shared this seven-move circuit of low-impact exercises you can do on your own in just 30 minutes. Don't be fooled: just because they're low-impact moves doesn't mean they won't engage the core, legs, hips, arms as well as get that heart rate up. Trust us, we tried it.

So set your watch, put on some energizing tunes, and lace up with some indoor trainers like the UA Charged Breathe TR 2 Training Shoes ($80) — designed to cushion every bit of impact you toss their way — and give these seven moves a shot.

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Jumping Jacks Steps

  • Step your right foot out to the side as you swing your right arm up and overhead, reaching as high as you can. Step your right foot back to center, then step to the other side with your left foot, swinging your left arm overhead. Continue alternating sides, moving as quickly as you can — without jumping. Continue swinging your arms to increase your heart rate and activate your whole body. To make the move harder without going into a full jumping jack, deepen the lunge. Perform 40 reps total.

Standing Knee Twist

  • Stand with your right leg slightly forward and your hands behind your head. Bring your left knee to your chest, twist your body, and drop your right elbow to meet your left knee. Return it back down to neutral position, repeating the same twisting motion while touching the opposite elbow to the opposite foot. As you twist, keep your core tight and your legs slightly bent for added support. Perform 15 reps on each side as swiftly as you can to elevate your heart rate, all while maintaining correct form.

Bodyweight Punches

  • Stand with your feet shoulder width apart. Sink down into a partial squat and hold both hands up in boxing fists. Twist and punch your right arm across your chest, making sure to turn your right fist down facing the floor as you end the movement. Return the fist back and twist and punch the left arm, alternating punches back and forth. Lock your core in tight to maintain form and work the abs, back, shoulders, and arms. Speed up your punching rhythm to increase your heart rate. Perform 50 reps alternating arms.

Sit-Stands

  • Sit back on a chair, the couch, the stairs: whatever you have. Place your hands onto your hips and lean back and extend your legs in front of you. Bring your feet back to the original position and stand up straight to work your core, legs, glutes, hips, and knees, all at the same time. Repeat the sit-stand motion 20 times.

Seated Toe Touches

  • Take a seat on the floor with your legs straight out from your hips to create a "V" shape. Sit up tall with a straight spine and your arms raised straight out to the sides. Twist and reach your right hand toward your left toe, keeping all limbs straight. Repeat with your left hand and right foot, alternating reaches to work on your flexibility and mobility. Repeat for 20 reps, alternating reaches.

Dead Bugs

  • Lie on your back and bend your knees 90 degrees over your hips. Place your arms straight up over your chest. Simultaneously lower and straighten your right leg and left arm down close to the floor. Hover both your arm and leg about two inches from the ground before bringing them both back to the starting position. Alternate each opposing leg and arm for 20 reps to work your core and raise your heart rate.

Lying Oblique Twists

  • Lie on your back, knees over hips, bent at 90 degrees, arms straight out from your sides. Slowly lower your knees to your right side, hovering about 2 inches above the ground, while keeping the knees 90 degree angle, and shoulder blades on the mat. Come back to a neutral position and repeat to the left side.
  • Working obliques and abs, low back, and spine mobility
  • Alternate 20 reps.

For an intense workout, repeat each of these exercises in a row. Once you've completed the entire circuit, go through and repeat it three to five times. Of course, you also have the option to add any of these exercises to your warmup of your favorite streaming classes to really kick-start your heart rate.

Image Source: Shutterstock
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