15-Minute Low Impact Interval Training: Boost Your Fitness with Nordic Trainer

Nordic Trainer
15-Minute Low Impact Interval Training: Boost Your Fitness with Nordic Trainer

Introduction to Interval Training:

Interval training is a highly effective method of exercise that alternates between intense bursts of activity and periods of active recovery. It has gained popularity due to its ability to improve cardiovascular fitness, burn calories, and increase overall endurance. However, traditional interval training exercises can be high impact and put strain on joints and muscles, making it challenging for some individuals to participate. Fortunately, there are low impact alternatives available, such as utilizing the Nordic Trainer, a fantastic tool for achieving a rigorous workout while minimizing the impact on your body.

Making Interval Training Low Impact with the Nordic Trainer:

The Nordic Trainer is a specialized piece of fitness equipment that allows you to engage in a full-body workout while significantly reducing the impact on your joints. It simulates the motion of cross-country skiing, providing a low-impact alternative to activities like running or high-intensity interval training. By incorporating the Nordic Trainer into your interval training routine, you can reap the benefits of high-intensity workouts without putting excessive strain on your body.

Description of the Nordic Trainer:

The Nordic Trainer is designed to mimic the natural motion and mechanics of cross-country skiing. It consists of a pair of handles with resistance bands or cords attached. As you engage in the exercise, you simulate the actions of poling and striding, engaging your upper and lower body simultaneously. The resistance bands offer adjustable tension levels, allowing you to customize the intensity of your workout.

15-Minute Interval Training with the Nordic Trainer:

To get started with a 15-minute low impact interval training session using the Nordic Trainer, follow the routine outlined below:

  1. 4 minutes of warm-up double poling:

    • Set the resistance to a low level to ensure a gentle warm-up.
    • Perform the double poling motion, focusing on a controlled and fluid movement.
    • Maintain a stroke rate of 35-40 per minute, ensuring a steady rhythm.
  2. 3 sets of 2-minute double poling sprints:

    • Increase the resistance to a medium to high level, challenging your muscles and cardiovascular system.
    • Aim for a stroke rate of 55-60 per minute, pushing your limits.
    • Maintain a high watt output, maximizing the intensity of the exercise.
  3. Take a 1-minute break between each sprint:

    • Use this time to catch your breath and recover.
    • Stay hydrated and focus on deep breathing to restore your energy levels.

Alternative Solution: Nordic Strong App:

If you prefer a guided interval training program or want to explore more options, you can check out the Nordic Strong App. This app provides a wide range of interval training programs designed specifically for the Nordic Trainer. You can find various workout routines, including beginner-friendly options and more advanced challenges. Follow the instructions on the app to enhance your fitness journey and take advantage of the benefits of interval training with the Nordic Trainer.


Interval training is an excellent way to improve your fitness level and burn calories efficiently. By incorporating the Nordic Trainer into your interval training routine, you can enjoy the benefits of high-intensity workouts while minimizing the impact on your joints and muscles. Whether you follow the outlined 15-minute routine or explore the Nordic Strong App for more options, the Nordic Trainer offers a low-impact solution for achieving a challenging and effective workout. Embrace this innovative tool and elevate your fitness journey to new heights.