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High Intensity versus High Impact

High-intensity exercises mean kicking up the intensity of your cardio. Pushing yourself to the maximum effort for a short amount of time (i.e. 20 seconds – 90 seconds). High intensity could be bodyweight training (e.g. squats and push-ups), weighted exercises (e.g. kettlebell, dumbbell, or medicine ball). Increasing the intensity will increase the heart rate. The best way to rate your intensity level is using the Rate of Perceived Exertion (RPE) Scale. With this scale, you can rate your intensity based on a 1-10 RPE scale.

Strength Rate of Perceived Exertion


Recovery is very important when performing a high-intensity workout. The rest period is used to prep the body to perform at the maximum effort. The health benefits to high-intensity workouts are boosting endurance levels, increasing metabolism, and losing body fat. More intense exercise will burn more calories which burns more fat in the body.


High impact exercises are when both feet leave the ground, such as running, jumping, hopping, and plyometric. High impact is the amount of force that is used in a certain exercise. These exercises tend to put more stress on the joints when being performed. 


Modified HIIT Program

Six Exercises, 2 Sets:

  • 45 seconds of Exercise
  • 20 seconds of Rest between Exercises
  • 1 minute of Rest between each set


  • Body Squats
  • Standing Mountain Climbers
  • Reverse Lunges
  • Modified Push-Ups
  • Reverse Crunch
  • Boxing Punches (Jab, Cross)


HIIT Workout