Low-Impact Cardio Blast

This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking for a workout that’s tough on the heart, but easy on the joints.  This is a circuit-style workout, taking you through a series of cardio moves, each performed for about one minute with little or no rest between exercises.  Any time you’re doing low-impact exercise, adding big arm movements and going through the exercises with as much speed as you can (while keeping good form) will help you keep your heart rate up.  The exercises are just suggestions…always modify according to your fitness level and avoid any exercise that hurts or doesn’t feel right.  See detailed instructions below.

Exercise	Picture
Warm up Warm up for 2 or more minutes with light cardio, such as step touches (as shown).  Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 1 minute.
Knee Lifts with Med Ball Hold a light medicine ball or weight straight up overhead.  Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee.  Return to start and repeat on the left side.  Alternate knees and repeat for 1 minute.
Front Kick with Squat Stand with feet together.  Bring the right knee up and extend the leg in a front kick (don’t lock the knee!).  Lower down into a low squat (knees behind toes) and then kick with the left leg.  Repeat (right kick, squat, left kick) for 1 minute.
Diagonal Knee Smash Shift your weight to the right foot and take the left leg straight out to the side, toe lightly resting on the floor and arms extended up and to the right of the body.  Bring the left knee up and across the body while bringing the arms down and towards the left with a torso twist.  Take the left foot down, tapping the floor and continue with the knee lift and arm smash for one minute, going as fast as you can.  Repeat on the other side for one minute.

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Outdoor Circuit Workout

If you’re looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar.  By mixing up the moves and changing the intensity throughout the workout, you’ll keep your body challenged and your mind interested.  You can use this Perceived Exertion Chart to track your RPE (Rate of Perceived Exertion).  Please modify the workout to fit your fitness level and goals.

Time	Activity	RPE
5 minutes	Warm up – Brisk walking	4
2 minutes	Walk or jog This is your baseline pace.  You should feel as though you’re working, but be able to carry on a conversation without huffing and puffing.	5
1 minute	Walking Lunges Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.	6
1 minute	Speed walk or Run Pick up the pace here so that you’re above baseline	7
1 minute	Walk or jog Slow down enough to lower your heart rate back to baseline	5
1 minute	Sprints Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can.  Walk to recover and repeat the sprints for the full minute.	8
3 minutes	Walk or Jog Slow down  to baseline.	5
1 minute	Tree Pushups Find a tree and stand a few feet away from it.  Place hands on the tree in front of you at about shoulder level.  Bend the elbows and lower towards the tree in a pushup.  Push back up and repeat for up to 1 minute.	6
1 minute	Scissor Jumps Keep your hands on the tree for support and begin with the feet together.  Jump up and bring the right foot forward, left foot back.  Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute.  For added intensity, swing your arms along with the feet instead of holding onto the tree.	7
1 minute	Speed walk or Run Increase your pace here so that you’re working hard.	8
3 minutes	Walk or Jog Slow down to baseline	5
1 minute	Long Jumps Find a relatively flat stretch of sidewalk or trail and begin with feet together.  Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward.  Continue leaping forward for 30 seconds, take a walking break, then finish out the minute	8
1 minute	Speed walk or Run Go at a pace that allows you to lower your heart rate a bit.	6
1 minute	High Jogs As you jog, lift the knees up to hip level (if you can).	7
1 minute	Low Jogs As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt).	7
3 minutes	Walk or Jog Slow down back to baseline.	5
3 minutes	Cool down with an easy walk	3-4
	Stretch

Instructions and Form Tips:

• Perform each interval, one after the other, using this Perceived Exertion Chart to make sure you’re staying within the recommended Rate of Perceived Exertion (RPE) listed on the right hand side of the chart above
• Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout
• Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.
• Don’t be afraid to look silly out there but, if you do, find a park or trail where there’s less eyes watching.
• This workout can also be done indoors…be creative!

If you’re a beginner, you may want to start with a less complicated workout like one of these Workouts for Beginners.  Please see your doctor if you have any medical issues before trying this workout.