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30 Day Challenge Week 2: Check in With Your Coaches

Low Impact Cardio and Abs Workout with Warm Up and Cool Down

39 Min • Core, Total Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Toning
    • Equipment Mat, No Equipment
    • Membership Free


    As much as we love the way we feel doing those dynamic and explosive movements that typically show up in our high intensity interval training routines, sometimes you have to take a break and be a bit nicer to your joints. Whether you have existing joint issues or you are just wanting to take it easy every once in awhile to keep joint issues at bay, this new low impact cardio workout is sure to please. This routine is a great way to get your heart rate up while lowering the strain on your joints.

    Related: What you can do NOW to prevent knee problems in the future

    In this routine we have chosen to combine moves to not only get through more of the body in less time but also to keep your brain working through each move. There will be a lot to think about so take your time learning the movement and repeat extra sets if you need to. The second time you do the routine, once you have the movements down, you should be able to move more fully, and quickly, allowing you to burn more calories than the first time.

    To make each time more difficult be sure to remember to keep all of your muscles contracted and even work against yourself to provide extra resistance, a higher cardio challenge and more calorie burn.  If you are using this routine as a recovery workout or are new to exercise, feel free to slow things down and focus on form. You may also need to modify exercises to better suit your individual needs. If you need or prefer low impact workouts, we also have an entire 4 Week Low Impact Program that's great for beginners. 

    Remember to let us know what you thought about this routine in the comment section below as well as what workouts you would like to see in the coming months. Enjoy!

    Workout Structure
    Low Impact Cardio
         - 3 Sets of AB, AB Format
         - Tabata Style; 20 Sec On, 10 Sec Off

    Core Section
         - 2 Sets of AB, AB Format
         - Intervals of 30 Sec On, 10 Sec Off

         - None Needed
         - Workout Mat (optional)

    Warmup / Cool Down:
         - Both Included

    Warm Up (5 Minutes Total; 25 Seconds Each)
    - Side Step Arm Circles
    - Round Down Toe Touch
    - Toe Touch Sweeps
    - Squatting Torso Twists
    - Toe Touch Kick L
    - Toe Touch Kick R
    - Warrior L
    - Warrior R
    - Calf Raise with Overhead push pull
    - Lunging Push Pull
    - High Knee Hold with Hip Opener
    - Side Step Squat

    Cardio (15 Minutes Total; 3 Sets of 20 Seconds On, 10 Seconds Rest)

    - Sumo Squat and Calf Raise
    - Alternating Side Lunge

    - Walk Downs
    - Tricep Dip Kicks

    - Alternating Leg Sweep Squat
    - Alternating Side Leg Raise to Curtsy Lunge

    - Seal Push Up
    - Supine Push Up to Bridge

    - Straight Leg Deadlift with Alternating Lunge Through
    - Alternating Ski Squat Pivot to Sumo Squat

    Core (10 Minutes, 40 Seconds; 2 Sets Each of 30 Seconds On, 10 Seconds Rest)

    - Crunch
    - Back Bow

    - Side Hip Raise L
    - Side Hip Raise R

    - Russian Twist
    - Toe Touch Get Up

    - Jackknife Crunch
    - Back Bow Circles

    Cool Down (6 Minutes Total: 30 Seconds Each)

    - Seated Toe Touch
    - Butterfly Stretch
    - Deep Hip Stretch
    - Seated Hamstring and Torso Stretch L
    - Seated Hamstring and Torso Stretch R
    - Seated Torso Rotation L
    - Seated Torso Rotation R
    - Deep Glute Stretch L
    - Deep Glute Stretch R
    - Cobra
    - Down Dog
    - Shell Stretch

    Total Calorie Burn