20 minute low impact beginner cardio

Let’s get your heart pumping while keeping your joints safe in this 20 minute beginner low impact cardio workout. There’s absolutely NO jumping or running. We keep the moves simple and there are modifications for every level. No equipment necessary!  

Cardio is essential for keeping our hearts healthy and strong. To name a few of the many benefits of regularly performing cardio include - reduced risk of cardiovascular and metabolic diseases, a stronger immune system, and better sleep.

We’ll start with a 5 minute warmup, then transition into 4 circuits of fun low impact moves and finish with a 5 minute cool down that includes static stretches. The total workout is about 20 minutes. 

The work out - 

Warm up - 

30 seconds/move

Total time - 5 minutes

Exercises - 

1. Arm circle 

2. Torso twist

3. Side reach

4. Hip circle

5. Neck stretch

6. Wrist and ankle rolls

7. Side step with reach

8. Side step with overhead reach

9. Heel tap with criss cross arms

10. March

Circuits - 

30 seconds/move

10 seconds rest after each round

Circuit time - 2 minutes and 20 seconds 

Total time - 10 minutes

Circuit 1 (x2)

1. Out out in in 

2. Out out in in with punches

Circuit 2 (x2)

1. Glute kicks 

2. Glute kicks with arm crosses

Circuit 3 (x2)

1. Squat

2. Squat with arm raise

Circuit 4 (x2)

1. Side steps

2. Side steps with rainbow arms

Cool down -

30 seconds/move

Total time - 5 minutes

Dynamic - 

1. Side step with twist

2. Heel taps with arm circles

3. Groin stretch

Static - 

1. Hamstring stretch

2. Forward fold

3. Side reach (oblique stretch) - left

4. Side reach (oblique stretch) - right

5. Arm stretch - left

6. Arm stretch - right 

7. Neck stretch 

Let me know what you think of this 20 minute low impact cardio workout and stay tuned for more workouts. Thank you for trusting me with your fitness routine.