Holistically_Coded

18 followers

Follow

Follow

Follow

1 saved

5

10

Why I Swapped HIIT for Low-Impact Training

There was a time I was doing all the intense workouts—like hour-long HIIT and cardio. But instead of feeling amazing like I thought I would, I was bloated, stressed, and low-key losing it. Turns out, when your hormones are out of whack and you’re running on anxiety, long, intense workouts can actually up your stress levels. Cortisol spikes, and next thing you know, your body’s holding onto fat. So now, I keep my workouts to around 30 minutes and focus on low-intensity resistance training (Pilates, free weights, yoga) & pair that with 10,000 steps throughout the day to feel good, reduce stress, and still get amazing results without the burnout. ✨

Side note: The occasional high intensity workout during my follicular and ovulatory phase—when cortisol levels are naturally lower and since I’ve balanced my hormones—is fine, but I’ve found that sticking to low-impact cardio and resistance training works best for me.

#pilates #hormonehealth #resistancetraining #lowimpactworkout #fyp

2025/3/18 Edited to

High-Intensity Interval Training (HIIT) has gained immense popularity for its effectiveness in burning calories quickly. However, not everyone reacts positively to extreme workouts. This article explores the shift towards low-impact training, emphasizing its advantages for mental and physical well-being. Many individuals, especially those dealing with hormonal imbalances or stress, find that longer, intense workouts can exacerbate their conditions, leading to fatigue and weight gain. Low-impact exercises, such as Pilates and yoga, promote better recovery, manage cortisol levels, and improve overall wellness. Engaging in 30 minutes of resistance training coupled with 10,000 daily steps has proven beneficial in creating a sustainable fitness regimen. Not only does this approach yield results, but it also fosters a positive relationship with exercise. For many, implementing such changes can facilitate a healthier lifestyle and enhance fitness experience, especially when dealing with stress and modest fitness goals. With a focus on balance and moderation, individuals are encouraged to listen to their body's needs and adjust workouts accordingly.

Related posts

A woman performs a machine hack squat, with red arrows highlighting muscles worked: shoulders, back, glutes, quads, hamstrings, calves. The image promotes a full-body, machine-only workout for back pain, with small example exercise illustrations.

A white background with the title "BACK FRIENDLY UPPER BODY WORKOUTS" lists machine-only exercises: Lat Pulldown, Seated Row, Back Extension, Shoulder Press, Tricep Pushdown, and Bicep Curl, each with reps/sets and corresponding line drawing illustrations.

A white background with the title "BACK FRIENDLY LOWER BODY WORKOUTS" lists machine-only exercises: Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, and Hip Abduction Machine, each with reps/sets and corresponding line drawing illustrations.

Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑

Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back

1221 likes

Deep Core & Abs Workouts for a Slimmer Waist⏳✨🔥🥵

Pilates often gets labeled as a low-impact, “easy” workout primarily tailored for women. In reality, Pilates is an incredibly versatile and challenging exercise method that can benefit anyone, regardless of gender, fitness level, or goals. It has a rich history rooted in functional strength and reh

2080 likes

Low Impact Vs. Explosive Leg Day

No excuses, just options. Build your strength with low-impact control then level up the intensity with explosive movement to get real results that build glutes, tone thighs, and burn fat at home. No equipment needed. Try it Save it Send it to someone you're training partner today 😁💪 #st

87 likes

How to reduce inflammation ✨

if I had to pick 2 tips that are non negotiable … it would be reducing your stress & reducing inflammatory foods!!🥹 If you just start by reducing your stress or managing it better, your cortisol will be more balanced which will help your other hormones be more balanced + your gut health will

2643 likes

THE WORKOUT U NEED FOR SEXY ARMS & SNATCHED WAIST✨

Combo moves are itttt🙌 for this workout, we’re combine weight training with pilates-inspired movements for the ultimate full body SNATCH🤌🏼 these moves work both the upper and lower body, with a focus on sculpting your arms and strengthening your deep core for a more “snatched” appearance✨ And as an

212 likes

A top-down view of a person's feet in white sneakers standing on a gym floor next to a barbell with a pink pad. The image has text overlayed: "Just 3" Rule for WEIGHT LOSS, with sparkling effects.

A white background with black text titled "Just Three More..." and a yellow cartoon character looking exhausted. The text explains Rule 1: doing three more reps past perceived failure to achieve muscle growth and strength.

A white background with black text titled "Simplified Meals" and a yellow cartoon character with a thought bubble. The text explains Rule 2: using just three ingredients per meal for balanced, simple, and consistent nutrition.

Change your Body 🍑 & Mindset 🧠 with just 3 Rules✨

Let me be so real with you: getting in shape as a full-time college student is HARD. Between classes, work, trying to have a social life, AND attempting to not lose your mind… fitness can feel like just one more thing on the to-do list. But you don’t need to overhaul your life overnight. I st

6281 likes

A list titled 'HIGH ENERGY HOBBIES' with icons, detailing activities 1-11 like CrossFit, Boxing, Dancing, and Indoor Rock Climbing, along with brief descriptions.

A continuation of the 'HIGH ENERGY HOBBIES' list, detailing activities 12-25 including outdoor rock climbing, parkour, roller skating, skiing, surfing, swimming, and cycling.

✨100 High & Low Energy Hobbies✨ Better ur 🧠 & Body

Life can feel like a never-ending to-do list—school, work, relationships, responsibilities. It’s easy to fall into a cycle where every day feels the same, and before you know it, you’re just existing instead of living. That’s why having hobbies, especially as a woman, is so important. Hobbies Gi

719 likes

So Happy I Swapped Sit-ups For This.

Click on the link in my bio for more exercises.

61 likes

My favorite type of training…🔥

These help in overall lower body growth/strength. Plyometrics like jumping squats teaches your body how to absorb impact of when you land, creating stronger muscles + endurance over time. #strengthtraining #strengthtrainingworkout #strength training #strengthtrainingforwomen #strengthwor

14 likes

Training in Your 30s Benefits

Women in their 30s should prioritize working out for several key reasons. 1. Maintain Muscle Mass & Strength As women age, muscle mass naturally declines. Strength training helps preserve and build muscle, keeping the body strong and functional. 2. Boost Metabolism & Manage Weight

6 likes

A modern living room 'before' a glow-up, featuring a white sofa, black armchair, and a black and white rug. The decor includes nine square mirrors, gold accents, and dried pampas grass, creating a chic, monochromatic aesthetic.

Swipe for the glow-up!✨✨what’s it giving?

Before vs After — see how switching just a few colors, lighting & plant life changes everything. What room in your home is begging for this kind of glow-up? #AskLemon8 I swapped black for rich hunter-green, added bursts of burnt orange + palm life, and the energy changed entirely. •

1530 likes

Low Impact Pool HIIT | Cardio + Core

Not every workout needs to destroy your joints to be effective😉 Training in the pool is one of the best ways to get your heart rate up while keeping the workout low impact. The resistance from the water challenges your core, legs, and conditioning without the pounding you’d normally get on land.

7 likes

✨ 🐉🏋🏽‍♀️Low Impact Movements for At Home

Don’t underestimate low impact movements with weights to help strengthen and tone you up. #lowimpactworkout #lowimpactmovement #dumbbellworkout #kettlebellworkouts #strengthtrainingforwomen #blackgirlfitness

20 likes

Overtraining vs Your Hormones🤝

Overtraining isn’t just about feeling physically tired it can seriously mess with your hormones too. When I pushed too hard, my body showed me with mood swings, fatigue, and cycle changes. It wasn’t until I healed my gut, prioritized rest days, and got my hormones tested that my body finally starte

6 likes

Upper Body HIIT Burn Back | Upper Abs | Triceps

This was the ultimate high-burn training day — Upper body + core strength stacked with a StairMaster finisher to push the pace and leave me dripping. Here’s the breakdown: ✓ HIIT-style strength workout (arms, back, upper abs) ✓ 10-minute StairMaster afterburn (glutes + steady sweat) Total bu

18 likes

Low Reps vs. High Reps

When it comes to weight training, the number of reps you do can significantly impact your fitness goals 🏋🏽‍♀️. Here’s a breakdown 👇🏽 Low Reps (3-5)💪🏽 - Typically used for building strength and power ⚡️ - Focus on lifting heavier weights with fewer reps 🏔️ - Works on developing muscular

5 likes

Overall, I’ve enjoyed Notability better for school note taking! ✨Better Organization: I don’t have to flip through tons of pages to find what I’m looking for. With dividers and sections, I can easily find notes I need to review. ✨My handwriting looks better. This is probably my biggest reason!

5358 likes

Bounce Into Fitness: Low-Impact Rebound

Low-impact rebound exercise is an excellent way to boost cardiovascular health without putting strain on your joints. The bouncing motion enhances balance and coordination by engaging stabilizing muscles. It also stimulates the lymphatic system, aiding in detoxification and supporting immune functi

7 likes

Lose the Pooch: Weight Loss for Every Body Type 🔥

🔬 The Truth About Weight Loss & Flat Stomachs Here’s my research-style breakdown for sustainable fat loss, realistic body goals, and weekly fat-burning movement plans!! 🧠 I. The Mental Health Connection & Stigma Around Weight Loss 🧍‍♀️ Weight loss is not just physical—it’s mental,

1264 likes

These are my legs with lipedema after losing 121lbs with my PCOS routine! Here’s what’s helped me the most for my lipedema in my PCOS routine ⬇️ 1) My FAVORITE tool is my vibration plate. I use it 2x daily (once after lunch and dinner) as my walk swap since I have mobility issues (possibly link

3 likes

A person in black workout attire stands in a gym, reflected in a mirror. The text overlay reads, "5 things you need to do to balance hormones," introducing the article's topic.

A dimly lit bedroom scene with a bed, nightstand, and glowing salt lamp. The text overlay states, "Get quality sleep," illustrating the first tip for hormonal balance.

A wooden board holds a balanced meal including sliced apples, scrambled eggs, and cheese with dates. The text overlay reads, "Eat regular meals/snacks," representing the second tip.

No BS tips to balance hormones

Your hormones are not the root cause, they are a REFLECTION of what’s going on in your body. When I got my hormonal panel back and saw that my A1C was breaching pre diabetic and my progesterone, testosterone and thyroid were low, I freaked out. But at the same time, it gave me a lot of validatio

24 likes

What I wish I knew when I first got into fitness!

When I first got into health and fitness, it was because I was extremely insecure and wanted to lose weight ASAP. All the advice I had heard was to “eat less and move more”. And so I survived on as little as possible while being a 3 sport athlete AND exercising on my own on top of that. What

62 likes

A woman with a large backpack hikes in a rocky, outdoor environment, with text overlay "3 Mistakes Climbers Make When Strength Training".

A woman performs a plank exercise in a gym, with text overlay "1) Staying at lower-load stability exercises for too long".

Two images show a person performing a middle split, with dates 7/30/2025 and 6/26/2025, and text overlay "2) Not prioritizing hip mobility other than when warming up".

3 Mistakes Climbers Make When StrengthTraining

1) Lower-load stability drills are great for improving proprioception, joint stability, and neuromuscular control. They prepare our bodies to handle the demands for heavier strength training. By never progressing, we will limit our strength & performance. 2) Hip mobility deserves more than

4 likes

Dropped chopped and swapped Humvee

1441 likes

Cardio & HIIT Workouts for🔥Weight Loss🔥

🔥One Hour Treadmill Workout ❤️‍🔥Warm-up (5 minutes): 🎬Start with a brisk walk or light jog to gradually increase your heart rate. 🩷Interval Training (40 minutes): Alternate between intense running (or sprinting) for 1 minute and a moderate-paced jog for 2 minutes. 🔁Repeat this cycle

158 likes

The image displays homemade beef and vegetable chew sticks for dogs, presented on a dark surface. The text overlay reads "BEEF AND VEGETABLE CHEW STICKS FOR DOGS," highlighting the treat's natural ingredients. The sticks are dark brown with visible specks of vegetables.

This image is a recipe guide for "Beef & Vegetable DOG CHEW STICKS (Jerky-Style)." It details ingredients like ground beef, vegetables, and oat flour, along with step-by-step instructions for preparation, shaping, baking, and storage. Benefits and a Corgi dog are also shown.

The image shows the process of shaping homemade dog chew sticks. The top panel depicts a tool extruding raw beef and vegetable mixture into long strips onto parchment paper. The bottom panel shows multiple rows of these raw strips, cut and arranged on a baking sheet, ready for drying.

🐾WHY HOMEMADE BEEF CHEW STICKS ARE BETTER FOR DOGS

What we feed our pets matters just as much as what we feed ourselves 💛 Many store-bought dog treats are loaded with fillers, preservatives, artificial flavors, dyes, and low quality by products that can quietly impact your dog’s health over time. That’s why homemade beef chew sticks are such a g

482 likes

Ever wonder what it’s like to use those big ropes?

IT BURRRRRRNNNNSSSS! 😂😂😂 But it’s the good kind of burn! I first started with just 50 oscillations but TAH-DAY! I doubled that and made it to 100! Training ropes, also known as battle ropes, can be an effective tool for mothers post-pregnancy to tone their bodies. Here’s how: 1. Full Bo

16 likes

A first-person view of a person's legs in grey leggings and white sneakers, standing on a black gym floor with a red barbell pad in front. The image has text overlays: 'Healthy Habits' and 'Habit in 21 Days | lifestyle in 90 Days'.

A black background with white text titled 'I Tried the 21/90 Rule—Here's How I Turned Healthy Habits into My Lifestyle'. The text explains the rule: '21 days to build a habit. 90 days to build a lifestyle.'

A black background with white text discussing '1. "It's Just 21 Days"—The Power of Low-Pressure Commitment'. It outlines 21-Day Habit and 90-Day Lifestyle, with an example of morning walks and a note on habit formation studies.

Build a Healthier Mind & Body Using the 21/90 Rule

let's talk about something that seriously flipped the way I approach health, fitness, and just taking care of myself in general: ✨the 21/90 Rule✨ If you haven't heard of it, it's super simple but kind of life-changing. The idea is: ✨21 days to build a habit✨ ✨90 days to make

178 likes

Cardio Done Right: Low Impact, High Sweat

Low impact cardio that actually makes you sweat 🔥 If you’re tired of high-impact cardio destroying your knees, this is your answer. Aeroski training gives you a high sweat, full-body burn while staying joint-friendly. It’s perfect for fat loss, endurance building, and long-term consistency. Lo

2 likes

@54 ～ Knee-Friendly HIIT That Burns🔥

Today’s Apple Fitness+ HIIT: 🔹 3 rounds × 6 moves 🔹 40 seconds per move 🔹 0 jumps — 100% effort I skipped every jump to protect my knees, but that didn’t stop the sweat. Quads lit up 🔥 Legs wobbly 🫠 And I finished proud. You don’t need to go high to go hard. #LowImpactHIIT #KneeF

1 like

✨HIIT & SWEAT✨

HIIT & Sweat – 30-Min #beginnerworkout — Conditioning Edition Format: • 40 sec work / 20 sec rest per move • 5 moves per round • 3 rounds total • 1 min rest between rounds 🍋🍋🍋🍋🍋 Round 1: Warm & Fire Up (Low-Impact Start) 1. Bodyweight Squats 2. Modified J

166 likes

Pilates + strength training 💪🏻👏🏻

Pilates complements strength training by working the muscles and movements that lifting often misses. Doing both gives you a more balanced, effective routine that helps you move better, feel stronger, and stay injury free. ✔️ Pilates is great with strength training because it: 1. Stren

9 likes

30-Minute HIIT + Abs Burn, Low-Impact but Sweaty!

Today’s session was fast, focused, and fiery 🔥 Two moves per round, 30 seconds each, 10-second rest, 3 sets—and core exercises snuck in between every group. I followed the low-impact version (no jumps), but wow… still breathless, drenched, and feeling STRONG. Sometimes slowing down doesn’t mean

1 like

For the low progesterone girlies 🫶

your PMS & periods could be sooo much better if your progesterone was balanced 🫶🏻 low progesterone can cause painful periods, heavy periods, irregular periods, anxiety, depression, insomnia, bloating, weight gain, headaches & migraines it’s sooo common for women to have low progester

94 likes

30-Min HIIT • Low Impact, High Burn 💪🔥

I continued my training today with a 30-minute HIIT session right after yesterday’s lower-body strength workout. The moves looked simple, but repeating them at high speed was surprisingly intense — not just for the legs, but for the brain too. Even without jumps, I was sweating by the end. And y

0 likes

Stop training your chest like this

3 likes

Practical Self Defense Training Center...

Kuntao, Kali, Jeet Kune Do, Integrated Grappling Systems , MMA & Boxing is taught at the Practical Self Defense Training Center in Waterbury, Connecticut See www.PSDTC.com for more information #filipinomartialarts #jeetkunedo #wrestling #mma #boxing

1 like

A woman in athletic wear sits on the floor of a gym, tying her shoe. The image is titled "Lazy Girl Cardio" and "EXERCISE FOR GIRLS THAT HATE RUNNING," introducing alternative fat-burning workouts.

Text details a 30-minute Dance Cardio Party routine, including steps like Grapevine, Step Touch, Body Rolls, and Jump Cross Jacks. It lists calories burned (200-350), frequency (3-5x/week), and benefits.

Text outlines a 30-minute Rebounding (Mini Trampoline Workout) routine with Basic Bounce, Jumping Jacks, and High Knees. It specifies calories burned (220-400), frequency (4-6x/week), and joint-friendly benefits.

Hate Running? Try These Workouts to Burn Fat FAST👟

Let’s be real: not everyone is built to enjoy running. Whether it’s the joint pain, the boredom, the weather, or just the ick of it all—if you hate running, you’re not alone. But that doesn’t mean you have to miss out on the benefits of cardio: burning calories, improving endurance, boosting yo

150 likes

HOW I CYCLE SYNC MY WORKOUTS

I have been cycle syncing my workouts so that I am able to listen to my body and maximize my energy levels when I have the most. It is important for women to be mindful of their cycles because we don’t always have the same steady flow of energy at all times throughout the month! You are strongest

12 likes

STRENGTH TRAINING FOR WOMEN! 🌸🍋🌸🍋🌸🍋🌸🍋🌸

STRENGTH TRAINING FOR WOMEN: A Complete Guide to Strength Training for Every Woman at Every Stage This second edition book, Strength Training for Women by Mujahid Bakht, aims to bridge the knowledge gap between contemporary, evidence-based strength training methods and outdated beliefs about women

3 likes

STRENGTH TRAINING FOR WOMEN: A Complete Guide🌸🍋🌸🍋

STRENGTH TRAINING FOR WOMEN: A Complete Guide to Strength Training for Every Woman at Every Stage This second edition book, Strength Training for Women by Mujahid Bakht, aims to bridge the knowledge gap between contemporary, evidence-based strength training methods and outdated beliefs about women

2 likes

Strength training + Pilates girl workout split 🌸🎀🩷

✨ CURRENT WORKOUT SPLIT ✨ Sharing what I’m doing right now to reach my “tone” goal (aka build muscle + lose fat without living at the gym or starving myself). My weekly routine looks like this: 💪 4 days strength training 🧘‍♀️ 2 Pilates classes 🚶‍♀️ Daily incline walking 🔥 some stairs

22 likes

Brace for impact 🥰

#jumpsquats #powertraining #power #explosiveworkout #jumpsquats

13 likes

Most people don’t realize how long it actually takes to build real, lasting strength. Your tendons and ligaments need six to nine months to fully adapt to the training you’re doing. That’s not a setback, that’s biology. This week’s conversation dives into what it really takes to prevent osteo

2 likes

how to prep for marathon training

Yes you need to train to train! Going into any race plan it’s important to have a base to build from and incorporate speed workouts! #letschat #sports #runner #lemon8fitness #runner #marathontips #runningtips #runningmotivation #nycmarathon #marathontraining

102 likes

When I see brave women talk about their Lipedema removal surgery & people accuse them of just wanting “the easy way out” no matter what their size is, makes me realize how many people don’t know how debilitating lipedema is. I never, ever want to risk my life just to look better. Lots of people

0 likes

HIIT - High Intensity Interval Training. Yes, a workout calendar based on yoga can have a HIIT day. The focus needs to be on being careful to differentiate between high impact and high intensity! The intensity can still be high without hurting my body! #BODiAffiliate #BODiAffiliatechalle

1 like

See more