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30 Day Challenge Week 2: Check in With Your Coaches

Low Impact Cardio Workout - Total Body Workout for Beginner to Intermediate

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


    We love this routine because it's incredibly versatile. Aside from the wide range of fitness levels that it can appeal to (because of all of the available modifications that we point out as we go), it can be used in a lot of different ways depending on what your needs and goals are.

    How to use this workout; toning, strength, and/or cardio
    For example, you could use this as a low impact cardio routine — done properly, this workout will get your heart rate up and have you sweating, all without a single jumping motion. You can also use this as a toning routine — we know a lot of people hate the word "toning" at this point, but like it or not, it is an actual, real concept in fitness. High rep with no/low weight will cause the muscle you do have to remain taut, even after you're done exercising. The more aggressive form (the one more effective for long-term results and weight/fat loss) is strength training. When you lift heavily (typically high weight, low rep) to tear muscle fibers, you cause a greater metabolic disturbance as well as cause the muscle tissue to heal back stronger and with a higher permanent energy need (i.e. a faster metabolism, even while at rest).

    If you want to use this for cardio and toning, be sure to constantly keep your muscles engaged and never let them rest — even when you're not using a specific body part, keep those muscles contracted as well. This takes a little bit more discipline and focus, but can dramatically increase the amount of calories burned through this routine as well as the cardiovascular effect. To use it for a high cardio strength workout, simply add resistance.

    Workout Structure
    - Quick cardio warm up
    - Low impact toning and cardio routine
    - Cool down & stretch included

    Warm Up
    - 45 Seconds each

    - Walking in place
    - Up and Outs (slow)
    - Squatted Push and Pull
    - Torso Circles
    - Front Leg Raises (Left)
    - Front Leg Raises (Right)
    - Side Step Jumping Jack

    Printable Low Impact Cardio Workout:
    - 45 Seconds each, with a 15 second break in between each (done in groups of 2 in an ABAB format)

    - Slow Burpee
    - Side Lunge and Reach (alternating)
    - Plank w/ Lift (arms and legs)
    - Sumo Squat Calf Raise
    - Side Plank Leg Lift (Left)
    - Side Plank Leg Lift (Right)
    - Deep Squat
    - Side Step Jumping Jack

    Cool down & stretch