Discovering a Game Changing Cardio
We are always exploring efficient, sustainable ways to improve health, fitness, and longevity. One method we’re especially excited about right now is Reverse Sprint Intervals (RSI) a creative, low-impact cardio alternative highlighted recently by High Performance Journal.
This approach goes beyond the norm and perfectly aligns with our philosophy: optimize wellness through intentional, effective habits that respect your body.
The backward walking component of RSI is one of its biggest strengths. It's been shown to improve knee health, strengthen the muscles around the joints, and increase mobility over time. As someone who trains with the ATG Coaching program founded by Ben Patrick, a.k.a. Knees Over Toes Guy, we have seen firsthand how incorporating backward movement can be transformative for knee resilience and athletic performance.
Want to dive deeper? Check out Knees Over Toes Guy on YouTube or his Instagram for some excellent breakdowns.
Also, don’t underestimate the role of nutrition in joint health, especially when adding a new training protocol. We recommend incorporating collagen-rich support for strong joints and connective tissue. We use and love this collagen.
Our Recommendations
🧠 Efficient, Brain-Boosting Cardio
RSI is perfect for people who aren’t fans of long, boring cardio sessions. In just 10–15 minutes, you get a powerful workout that combines sprinting (to improve VO₂ max, metabolic health, and fat burning) with backward walking, which challenges your brain, balance, and body in new ways. It’s functional fitness at its best, no treadmill marathons required.
🕒 Built for Busy Lives
This workout is quick, adaptable, and results-driven, perfect for anyone juggling a hectic schedule. Whether you’re traveling, working from home, or squeezing in a sweat session during lunch, RSI can easily fit into your day.
As with any high-intensity training, form and recovery matter. Here are a few tips to make RSI safe and sustainable:
Our Tips for Safe & Effective RSI
Warm Up First: Activate muscles with dynamic stretches and a few minutes of light movement.
Ease Into It: Start slow, especially if you’re new to sprinting or backward walking.
Prioritize Recovery: Support your body with rest and anti-inflammatory foods. We’re fans of vitamin E, magnesium, and of course, collagen.
Stay Aware: When walking backward, engage your core, maintain posture, use a visual guide (cones, a partner, rail) for safety.
RSI isn’t just another workout, it’s a wellness upgrade. It reflects everything we value: efficiency, innovation, and functional longevity. If you’re looking to strengthen your knees, sharpen your mind, and optimize your time, Reverse Sprint Intervals are worth adding to your routine. Start where you are. Progress intentionally.
Have you tried RSI or worked with the ATG program? We’d love to hear your experience, so send us a message or tag us in your training posts!