Ever wonder how to gain high calorie burn with low impact and resistance training? We associate high calorie burn with things like endurance running, HIIT (high-intensity interval) training, plyometrics (a type of exercise training that uses speed and force of different movements to build muscle power) and speed work. Those elements don’t always go with low impact.

But with low-weight strength training in a spin class, both outcomes can be achieved for high fitness results.

That’s why we are seeing an influx of spin classes with various degrees of strength and HIIT training hit gyms across the nation right now, as well as even equipment like cycling bikes with pin-loaded weight resistance appendages attached to accomplish the same thing.

It’s not heavy lifting by any means. The resistance is light to minimal – 2-5 pounds most of the time—and the reps are high. Think about pedaling on a spin bike while simultaneously doing bicep curls with light weight. The reps are high – in tempo with high cardio music and revolutions of the pedals – but the arms will tire quickly because of the pace and rep count, not weight.

The same concept can work with low impact movements like walking or light strength training while marching in a pool.

And it works! A study published here proved this when they compared a group of men who completed a few mins of HITT burned the same number of calories then those who performed a longer exercise of steady state cardio.

Here are five benefits of high-cardio, low-impact and low-resistance training:

• Strengthens and tone muscles without increasing bulk
• Increases cardiovascular endurance and metabolism, which increases caloric burn
• Both upper body and lower body are working for cardiovascular gains and range of muscle strengthening
• Slowing the leg work while adding arm exercises during some intervals is a great way to keep body active while giving the legs and lungs a recovery
• Zero- to low-impact exercise is optimal for people looking for cardio without pounding on the joints with exercises like running or jumping.