Workout Details

  • Duration: 33 Minutes
  • Calorie Burn: 221-386
  • Difficulty: 3/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, Low Impact
  • Video Player: View on YouTube
Body Focus Total Body

Calorie Blasting Low Impact Cardio Boot Camp - 33 Minute Recovery Cardio Workout

Everyone needs a low impact workout at some point in their fitness lineup. If you are just starting an exercise program, low impact is a great way to get your muscles used to exercise without overtaxing your joints. If you are a veteran exerciser and your last routine left you stiff and sore but you don't want to miss a day then this type of low impact cardio is a great way to still get your exercise in without overdoing it. If you have knee, hip or ankle issues this may also be a great routine for you - talk to your doctor first, of course, to get their approval as not all exercises are appropriate for everyone.

This style of training may be lower impact but it is definitely not easy. We intentionally combined multiple body parts to get the most out of every move. By doing this we have increased the average calorie burn for this beginner and apartment friendly, quiet cardio workout closer to that of a more intense high impact routine, getting all of the toning and fat burning benefits without the negative repercussions to the joints, ligaments and tendons. Keep in mind though, that these types of exercises do make it very easy for your body to "cheat", that is to say your body will always try to opt for the easiest way possible of doing something so you have to be very vigilant about your form otherwise you can quickly find your body modifying each exercise to make it easier. This is where you need to focus on your level of effort and intentionally make each motion harder than it has to be. Work to get the most range of motion you can, going to full extensions, on your arms, legs, and torso, as well as getting as much of a compression as is comfortable, like dropping into a lunge as low as you can control, every single time, or making sure you curl up into a crunch with as much flexibility and muscle strength your body will allow with every single repetition.

By focusing on making this workout as hard as you can make it, you will easily burn calories at a very high rate, however if you let yourself relax and stop putting effort into each repetition then your body will quickly take over, making each motion as easy as it can, drastically lowering your overall calorie burn.

With this 33 minute recovery cardio workout you can expect to burn anywhere from 12 calories per minute on the high end down to 6 calories on the low end (or lower if you let your body relax). This gives you a range of 198 to 396 total calories burned for this 33 minute program. Just remember if you really push yourself on each exercise and keep all of your muscles tight, even though they might not all be working, you can easily burn even more calories than the top end we show here.

The following is the list of exercises used in this video in the order used.

Calorie Blasting Low Impact Cardio Boot Camp
- Slow Burpee with Front Kick

- Rolling Back Bow To Toe Touch Crunch

- Squats and Side Leg Lift

- Knee Tuck and Rear Leg Lift

- Side Plank Pulse (Left)

- Side Plank Pulse (Right)

- Bicycle Crunch

- Bridge

- Lateral Toe Touche Step

- Alternating Front Kick to Rear Kick