This low impact cardio workout can be done at home or in the gym. Yesterday I gave you a high-impact cardio workout. This is that same workout modified for people who want to do cardio without jumping around. It’s another do anywhere workout so try this cardio at home or bring a little cardio into the office on your lunch break.
An exercise is high-impact if both feet come off the ground at the same time. Jumping exercises are high impact. Low-impact exercises have you connected to the earth at all times by either one foot or two feet.
WHAT YOU NEED: it’s just you and a hardwood floor… or carpet! No exercise equipment is needed but perform the following exercises before a clock with a second-hand.
It’s a quick cardio workout – only ten minutes long! – so try to keep it going the full 10 minutes without rest. Don’t worry, I built in breaks ;).
Steam Engines – 30 sec
Alternating Step Back Lunges - 30 sec
Power Jacks – 30 sec
~REPEAT
—- 60 second break! —-
Frankensteins - 30 sec
Squats – 30 sec
Power Jacks – 30 sec
—- 60 second break! —-
Alternating Front Kicks - 30 sec
Speed Squats - 30 sec
Power Jacks – 30 sec
Trainer Comments
Steam engines are basically a standing bicycle. Start this standing ab exercise with hands behind the head. Lift your right knee up and across your body toward your left elbow. Then do the same with your left knee and right elbow. Keep your head and eyes facing forward at all times, chest lifted. The objective isn’t to touch the elbow to the knee but to use your abdominal muscles to lift your leg. Make the transitions quick – the quicker you go the better!
Power jacks are a modified jumping jack. The arm action is the same as with a jumping jack but instead of both legs jumping out to the sides, legs alternate one at a time. Keep your weight centered. The foot tapping out finds the floor with a little bit of pressure but no weight is shifted. Put the power in power jack! Going through the motions won’t do you any good and you have a real opportunity to focus on your shoulder flexibility here. Arms actively open and close, reaching up and out. Think about your shoulder mobility making your range of motion as big as you can.
Make your speed squats quick. Range of motion with a speed squat will be smaller than a standard squat to get your speed up so don’t worry about squatting deep. Keep your weight in your heels, chest and head lifted. Use your arms and get a good rhythm going with your breathing – exhaling every time you press up.
Your alternating front kicks should be able to bring a door down. Don’t flip your foot out all loosey goosey and don’t kick with your toe! Think of a front kick as having two separate parts. Part one you lift the knee up toward your chest. Part two you extend the knee, kicking with your heel, to land the blow. The power comes through the heel. Lean back and engage your abdominal muscles to really get into each kick. Keep your hands balled up like a fighter, protecting your face. You’re going to have to do a little acting to get your intensity up where I want it so get into it!
