Ask EFI – How Does Low Impact, High Results Work


Technical Concern Questions:

Hi, Rick.
I’m confused. I thought this was yoga-based moves??
I’m unable to do burpees and was looking for something different than the Beachbody workouts I already have since I have a shoulder injury. Your email before ordering said:

NEW Yoga-Based Movements Let You

Lose 12 lbs. in 21 days

without heavy weights,

Can you explain exactly how this program works? How long do I do #1, #2, #3, and so on? Do I do all #1s for a week, then #2s? Please layout my daily workout so I know when to do what to achieve that 12 pounds in 21 days. Also, some of these require things I don’t have. Hence, why I thought it was yoga.”


Yoga is an ancient form of exercise that focuses on strength, flexibility, and breathing to boost physical and mental well-being. Yoga consists primarily of postures, a sequence of movements crafted to enhance strength and flexibility, along with a focus on intentional breathing.

Moreover, yoga moves your body into various positions to become more fit or flexible, improve your breathing and relax your mind.

How does the Low Impact High Result program work? Let me walk you through the concept behind this program:

Amino acids are “building blocks” of protein. They join together like links in a chain to form peptides, and these peptides connect to form proteins. These strings of peptides make up your muscles, hair, skin, and more. Essentially, you are just a walking bag of amino acids.

These amino acids that form peptides control your appetite and weight loss. Glucose intake turns on the “fat switch,” making you store more fat into your cells while exercise turns on your “weight-loss switch” to burn calories. Moreover, this is the idea behind that “peptide switch.”

Moreover, to lose weight successfully and effectively, you need a combination of high-intensity cardio and strength-training exercises. Sadly, most of us are incapable of performing high-intensity workouts for a variety of reasons. Additionally, opt for yoga-based movements to lose fat without relying on high-intensity cardio. These exercises seamlessly blend cardio and strength training for effective results.

Furthermore, we created the Low Impact, High Results program in this way. Most cardio and strength-training exercises today result in a substantial impact on the joints. They can be strenuous and harmful, especially to older adults who may have some physical limitations. Moreover, the Low-Impact, High Results program provides the perfect mixture of cardio and strength training, incorporating gentle stretches with virtually zero impact on your joints. Moreover, this combination of cardio and strength training makes this program the ideal solution for effective fat-burning and increasing lean muscle mass.

This program features exclusively yoga-inspired exercises, emphasizing flexibility, strength-building, and mindful breathing techniques.

Below are guidelines to help you get started.

The program consists of three stages:

  • Getting Started Workout
  • Healthy Workout
  • Invincible Workout

Each stage is comprised of three different categories:

  • Arms and core
  • Lower body
  • Cardio

For the first seven days, participate in the “Getting Started” workouts for arms and core, cardio, and lower body exercises. Execute a total of 15 exercises in each session for comprehensive fitness. Depending on your fitness level, complete this workout daily or every other day.

Once you are confident completing the Getting Started Workout, you can progress to the Healthy Workout. This may take more than one week, so modify the schedule below as needed.

Ideally, this is what your exercise regimen should look like:

First Week

  • Getting Started Workout: Arms and core: 5 exercises
  • Getting Started Workout: Lower body: 5 exercises
  • Getting Started Workout: Cardio: 5 exercises

Second Week

  • Healthy Workout: Arms and core: 5 exercises
  • Healthy Workout: Lower body: 5 exercises
  • Healthy Workout: Cardio: 5 exercises

Third Week

  • Invincible Workout: Arms and core: 4 exercises
  • Invincible Workout: Lower body: 5 exercises
  • Invincible Workout: Cardio: 5 exercises

We highly recommend that you also download the Tracking Sheet of each category to help you monitor your completion and progress.

If burpees are too challenging due to injury or fitness level, try the following alternatives.

CLICK HERE to watch the YouTube video.

1. Band Fly to Squat Lift

This “beginner-friendly” standing burpee eliminates the plank, push-up, and jump associated with a traditional burpee, but adds a resistance band chest fly to strengthen your chest and shoulders. With this modification, you’re still working your legs and glutes.

How to Do

Begin in an upright standing position, keeping your head, shoulders, hips, and knees in proper alignment. Wrap a resistance band behind your back and hold the ends of the band in your hands, keeping resistance on the band. Open your arms out wide.

With just a slight bend in your elbows, bring your hands together at chest-level. Hold this position for a couple of seconds, and then open your arms wide again.

Hinge from your hips and knees to move into a deep squat. Do not let your knees pass your toes. Rise up to a standing position, and then raise to your toes on both feet. Hold this position for a couple of seconds, and then drop your heels to return to the starting position.

2. Front Raise, Lateral Raise, Squat & Press

Use a set of dumbbells for this beginner variation. Again, this exercise eliminates the plank, push-up and jump associated with a traditional burpee but adds extra shoulder strengthening. Moreover, this exercise is the knee-, hip- and lower back-friendly.

How to Do

Begin in an upright standing position, holding a light dumbbell in each hand. With straight arms, lift the dumbbells in front of your body, up to shoulder-height. Hold this position for a couple of seconds, then lower your arms.

Moreover, with straight arms, lift the dumbbells out at your sides, up to shoulder-height. Hold this position for a couple of seconds, then lower your arms.

Perform a shallow squat, keeping your knees in line with your toes. Rise back up to a standing position. Press the dumbbells overhead. Hold this position for a couple of seconds, then lower your arms to return to the starting position.

What You Need

The Low Impact, High Results program incorporates resistance bands, dumbbells, and a medicine ball into the workouts. If you do not have access to this equipment, use the following as alternatives:

  • Dumbbells: Canned goods or water bottles
  • Resistance bands: Towel, belt, stockings or robe ties
  • Medicine ball: Any weighted object that is easy to hold

To get your copy of our Low Impact High Result Workout, click here!

Low Impact High Result Workout