A 19-minute low-impact full-body strength workout

comeo Want to get your heart pumping, but want to avoid any high-impact jumping or jerking? Don’t worry, you can still get a vigorous heart-rate-raising workout that won’t stress your joints.

Your secret weapon is two medium weight dumbbells. In this new workout from session trainer Kat Atienger of Brooklyn, weights will help you work your lower body, midsection, and upper body without worrying about high-impact moves like jump squats.

Weights can also give you a cardiovascular workout. This is because lighter weights for a higher number of repetitions can raise your heart rate in a similar way to cardio, as opposed to a type of weight lifting where you’re doing fewer reps with heavier weights. Of course, how fast or slow you go with your reps is up to you, and how heavy you go for the weights—always remember to go as slow as you need to maintain good form.

Handheld dumbbells have another advantage: Whether you rack your weights forward for squats, hold one for single-leg deadlift rows, or hang it at your side in a suitcase grip, you’ll engage your core, arms, and back. Muscles. So while a move may seem to be working your lower body, your upper body and core are also in on the party.

This 19-minute workout includes a warmup and a cool down, you’ll do two sets of three moves with two rounds of two sets. Warming up will help you prepare for the moves you’ll do with weights later, like push-ups and squats, so your muscles are nice and active when you start adding pounds to the moves.

Atienza will guide you with cues to ensure good form, such as where your gaze should be or which muscles you should squeeze to help stabilize you. A cool-down stretch will help you feel nice and loose in addition to being strong and powerful. It was less than 20 minutes well spent.

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