30 Minute Low Impact Cardio Workout

30 Minute Low Impact Cardio Workout.png

Want to get your cardio workout in, but you need a low impact workout to protect your joints so that you can workout safely?

Check out this weeks LITT🔥 (low impact training) workout.

Sweat, protect your joints and finish this workout feeling accomplished and ready to tackle the day.

Circuit Class- Low Impact

Stations: 6

Style: Total Body

Duration: 30 min

Rest: Between 3 & 4 (1m)

Equipment: None

Station One: Warm Up - 1m (fast & controlled)

30s Knee to chest ( pull your knee, not jumping motion)

30s Forward Punch, Uppercut

Station 2: Legs - 1m

Lying Straight Leg Raise:

  • Lie on your back on a flat surface.

  • Bend the knee of your uninvolved leg (the one that wasn't operated on) to a 90-degree angle and keep your foot flat on the surface. Keep your involved leg straight without the knee bent.

  • Slowly lift the involved leg 12 inches off the floor by contracting the front thigh muscles. Hold for five seconds.

Second Option:
Squat Jab:

  • Start by standing with your feet slightly wider than shoulder-width apart and your arms down at your sides.

  • Squat down, ensuring your chest is up, butt is back, and knees are out.

  • Stand up, and when your legs are extended, throw a cross-body punch with each arm.

  • Squat down again, stand up, and punch.

Station 3: Butt- 30s + 30s (alternate sides)

Donkey Kicks:

  • Get on all fours on mat (hands under shoulders, knees under hips).

  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
    Lower knee without touching floor; lift again

  • Switch legs; repeat.

Rest/Water Break- 1m

Station 4: Core- 30s + 30s (alternate sides)

Oblique Crunch:

  • Stand upright with your feet firmly placed on the floor at shoulder width with the toes pointing forward. Keep your hands behind the head with the fingers interlocked and the elbows spread out to the sides. It is your initial position.

  • Place your body weight on the right leg and lift your left leg out to the side keeping your knee bent.

  • Bending to your left side, lower your elbow while you bring the left knee up so that they both meet.
    Return to the initial position by straightening your back up and keeping the free foot on the floor.

Station 5: Arms-1m


  • Get on the floor on all fours, positioning your hands slightly wider than your shoulders.

  • Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.

  • Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.

  • Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.

  • Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.

Modification: drop down to your knees if the regular push up is not feeling good.

  • If there is any wrist pain, flex the wrist gently forward and backward. Then assess the situation. Discontinue if pain persists.

Station 6: Compound- 1m


Mountain Climbers:

  • Start in high plank and draw your right knee under your torso, keeping the toes off the ground.

  • Return your right foot to starting position.

  • Switch legs and bring your left knee under your chest. Keep switching legs as if you're running in place.

  • These should be slow and controlled. Focus on keeping your core engaged versus speed.

Cool Down: Stretches (lunges, child pose, or an overhead stretch while standing tall, works perfectly for a cooldown stretch.

Ashley Vipond