If you have ever walked out of a CRUSH class wondering how 50 minutes on a reformer could leave every muscle in your body shaking, you are not alone. From the outside, low-impact training can look deceptively calm. No jumping, no running, no heavy barbells crashing to the floor. Yet inside the studio, the burn is very real. So what is actually going on, and why is low-impact high-intensity training one of the most effective ways to transform your body?
At CRUSH Studios in Haarlem we have built our entire method around this principle. Here is why it works.
The difference between low-impact and low-intensity
The biggest misconception about low-impact training is that it is the same as easy training. It is not. Impact refers to the force your joints absorb during movement. High-impact exercises like running, jumping and plyometrics put significant stress on your knees, hips and ankles. Low-impact exercises keep at least one foot on the ground or use controlled resistance instead of gravity and momentum.
Intensity, on the other hand, refers to how hard your muscles and cardiovascular system are working. And this is where the reformer becomes remarkable. By using spring-loaded resistance instead of bodyweight drops and jumps, CRUSH classes keep the impact on your joints low while pushing your muscles to their absolute limit. The result is a workout that is both safe and seriously challenging.
This distinction matters especially for people recovering from an injury, dealing with joint pain or returning to exercise after a break. But it is equally relevant for seasoned athletes who want to train smarter and reduce the risk of overuse injuries. Read our blog about why consistency is more important than intensity to understand why training sustainably always wins in the long run.
How the reformer creates high intensity without high impact
The magic of the CRUSH reformer lies in its spring resistance system. Unlike free weights where momentum can take over, the springs of the reformer create constant tension throughout the entire range of motion. Your muscles have to work on the way in and on the way out, with no rest in between. This is called eccentric loading, and it is one of the most effective ways to build strength and muscle tone.
Deep muscle activation
Because the reformer carriage slides and the straps pull from different angles, your body is constantly challenged to stabilise. This forces the deep stabilising muscles of your core, hips and shoulders to engage in ways that conventional gym equipment simply does not reach. These are the muscles responsible for posture, balance and injury prevention. Strengthening them changes not just how you look, but how you move through daily life.
Cardiovascular benefits without the stress
Sustained muscle engagement at high intensity elevates your heart rate significantly, even without a single jump or sprint. A CRUSH High Intensity Reformer class keeps your heart rate in a productive training zone for the majority of the 50 minutes, delivering real cardiovascular benefits alongside the strength and toning work. Two goals achieved in one session, without the wear and tear of high-impact cardio.
Full body in 50 minutes
Because the reformer engages multiple muscle groups simultaneously, no minute is wasted. Upper body, lower body and core are trained in an integrated way that reflects how your body actually moves in real life. Want to see exactly which classes make use of this principle? Browse the full CRUSH class overview and find the format that suits your goals.
Who benefits most from low-impact high-intensity training
The honest answer is: almost everyone. But there are a few groups for whom this training style is particularly valuable.
People who have been told to avoid high-impact exercise due to joint issues, osteoporosis or injury will find that the reformer allows them to train at real intensity without risk. The low-impact nature protects the body while the resistance ensures meaningful progress.
Beginners who are new to structured exercise often feel intimidated by high-impact classes. The controlled environment of the reformer, combined with the guidance of CRUSH instructors, makes it possible to work hard from day one without fear of injury or embarrassment. Curious about what your first session will look like? Read our story and get a feel for the CRUSH environment.
Athletes and advanced movers use low-impact high-intensity training as a complement to their existing routine. The deep muscle activation and stabilisation work fills gaps that running, cycling or weightlifting leave behind, leading to better performance and fewer injuries overall.
Why CRUSH has made this their method
At CRUSH Studios we did not choose low-impact high-intensity training by accident. We chose it because it is the most inclusive, sustainable and effective way to help every body transform. The lights are low, the music is high and the reformer does the rest.
Whether you are brand new to pilates or looking to take your training to the next level, the CRUSH method meets you where you are. Check the class schedule and book your first session, or explore our intro packages to get started without a big commitment. And if you want to understand the full range of what CRUSH offers, our blog about reformer pilates versus barre is a great next read.
Burn. Shake. Smile. CRUSH.