Ditch the burpees: opt for a 15-minute cardio workout that escalates your metabolic rate instead
Looking for a cardio workout that's easy on the joints and can be modified to suit your fitness level? Look no further! Here's a collection of low-impact bodyweight exercises, along with some suggestions for adding light dumbbells for an extra challenge.
Low-Impact Cardio Exercises
1. Frankenstein Walks
Stand with your feet hip-width apart and extend your arms straight out in front of you at shoulder height. Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement. This exercise targets your lower abs and improves core strength, balance, and coordination. To increase resistance, hold light dumbbells with your extended arms.
2. Marching in Place
Stand with your feet hip-width apart and lift your legs off the ground as if marching. Bring your knees up high towards your chest, maintaining a brisk pace. This exercise improves cardiovascular endurance and strengthens your legs. To increase the intensity, hold light dumbbells in each hand.
3. Side Shuffles
Stand with your knees slightly bent and feet hip-width apart. Quickly step sideways to one side, bringing your other foot to meet it. This exercise works your legs and improves agility. For added resistance, hold light dumbbells by your sides.
4. Plank Variations with Leg Lifts
Start in a plank position with your hands under your shoulders. Engage your core and lift one leg off the ground, holding for a moment before lowering it. This exercise targets your core muscles and improves stability. For a more dynamic workout, try lifting your leg while holding a plank position.
5. Step-Ups
Use a low step or bench. Step up with one foot and step back down to the starting position with the same foot. This exercise improves cardiovascular endurance and strengthens your legs. To increase resistance, hold light dumbbells in each hand.
Example Workout from Sweat Trainer
Although there is no specific workout included from Sweat Trainer's Britany Williams, you can create a challenging session by combining these exercises with a HIIT (High-Intensity Interval Training) format:
- Warm-up: 5 minutes of light cardio (jogging in place or jumping jacks if comfortable).
- Frankenstein Walks: 3 sets of 30 seconds, rest for 20 seconds.
- Marching in Place: 3 sets of 30 seconds, rest for 20 seconds.
- Side Shuffles: 3 sets of 30 seconds per side, rest for 20 seconds.
- Plank Variations with Leg Lifts: 3 sets of 30 seconds (alternate legs), rest for 20 seconds.
- Step-Ups: 3 sets of 30 seconds per leg, rest for 20 seconds.
- Cool-down: Stretch for 5 minutes focusing on legs and core.
This workout can be intensified by adding light dumbbells to the exercises where possible. Each exercise is performed for 30 seconds, with a 15-second rest between them. After completing both exercises in a superset, there is a 60-second rest before repeating the superset two more times. The workout consists of three supersets, each containing two exercises. The third superset in Britany Williams' 15-minute workout includes 'Squat press knee drive' and 'Kettlebell swing (or dumbbell)'. If dumbbells or kettlebells are not available, two heavy water bottles can be used instead.
Don't forget to incorporate dynamic stretches into your cool-down to reduce the risk of super stiff and sore muscles the next day. These exercises elevate your heart rate and help burn more calories. Britany Williams incorporates two light dumbbells into this workout to challenge your body and boost your metabolism.
Remember, if you're unsure about any of the exercises in the workout, Britany Williams recommends taking a quick watch of the video above for clarification. The burpee, a popular bodyweight cardio exercise, is not included in this workout, but it's worth mentioning that it requires a combination of a plank, push-up, and squat jump in one movement and works the entire body while increasing heart rate significantly.
Science suggests that incorporating low-impact exercises, such as those outlined, into a health-and-wellness routine can provide a cardio workout that's easy on the joints and beneficial for all fitness levels. For a balanced lifestyle, consider combining these exercises with activities from the home-and-garden arena, like gardening, to foster overall fitness-and-exercise growth.
