This Low-Impact Cardio Workout Doesn’t Involve Any Running

by | Sep 19, 2019

Common misconception: You need to sprint, jump, and burpee your way to cardiovascular conditioning. But guess what? Decreasing the impact will actually allow you to safely achieve the same (or better) results as a high-impact (or anaerobic) workout. Low-impact (i.e. aerobic) does not equal low-intensity! To keep your heart rate revved, just focus on keeping your body moving, with little to no rest in between.

Ready to give it a try? I designed this low-impact cardio circuit specifically with clients that are either post-natal or post-injury in mind, as they may find jumping or high-impact moves uncomfortable—it even helped my client totally transform her body! Each of these compound exercises target your whole body in a functional (and fun) way, to provide an effective workout for anyone.

You can pair this routine with a day of strength training (I like to use it as my finisher after I’ve lifted weights), or you can alternate workout days between resistance training and cardio!

RELATED: These Are The 7 Best Workout Moves To Boost Your Metabolism

The Workout

Time: 10 minutes

Equipment: Mat, resistance band

Good for: Total body

Instructions: For each move, complete as many reps as possible in 30 seconds then move on to the next move. Continue this pattern of effort for all six exercises. Repeat the entire circuit a second time.


Walkout

How to: Stand with your feet hip-width apart. Then, bend over at your hips, and touch the floor in front of your feet with both hands. Keeping your legs straight and core tight, walk your hands forward until you reach a plank position. Hold for a second, then walk your hands back up to start. That’s one rep. (Optional challenge: complete a pushup after you reach plank.) Repeat for 30 seconds, then continue to the next move.

Shoulder Tap

How to: Get into a pushup position with your hands shoulder-width apart on the floor. Keeping your hips squared, lift your right hand and tap your left shoulder. Return to start and the same with the opposite side. That’s one rep. Repeat for 30 seconds, then continue to the next move.

Power Knee Drive

How to: Start in a standing position, with one foot behind your body. Lift your hands overhead with fingers forming a triangle, thumbs touching. Ground through your front leg as you drive your back knee forward to hip-height. Simultaneously bring your hands down to meet your knee. Return to start. That’s one rep. Repeat for 30 seconds, then continue to the next move. (Switch sides for the second round.)

Hook To Duck Under

How to: Stand with your feet slightly staggered and fists clenched in front of your face. Bring your right elbow out to the side, and swing your fist across your body, keeping your forearm parallel to the ground the entire time. Do the same thing with your left arm. Then, bend your knees, lower down, and shift your weight from the left side of your body to the right, bobbing your head like you’re trying to squat under an imaginary rope, and back again. Return to start. That’s one rep. Repeat for 30 seconds, then continue to the next move.

Speed Jab Cross

How to: Stand with your feet slightly staggered and fists clenched in front of your face. In one quick motion, punch your right fist forward, rotating your hand so your palm in parallel to the ground, then snap it back quickly to start. Repeat with the left fist. That’s one rep. Repeat for 30 seconds, then continue to the next move.

Side Step

How to: Stand with feet hip-width apart, knees slightly bent. Wrap a resistance band around your thighs, right above your knees. Maintaining a tight core, step your left foot out to the side, followed by your right. Then step back to the left without letting the band go slack at any time. That’s one rep. Repeat for 30 seconds, then continue to the next move.

Tap Back

How to: Stand with feet hip-width apart, knees slightly bent. Wrap a resistance band around your thighs right above your knees. Maintaining a tight core and stable hips, step your left foot behind you at a 45-degree angle. Return to start. That’s one rep. Continue for 30 seconds on one leg. Then, continue to the next move. (Switch legs on the second round.)

Squat

How to: Stand with your legs slightly wider than hip-width apart and your hands clasped in front of you. Bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. As you rise back up, swing your arms behind you with control. That’s one rep. (Optional challenge: Keep the resistance band around your shins.) Repeat for 30 seconds.

Complete the entire circuit one more time. 

This article originally appeared on Women’s Health US.

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Women Fleeing Domestic Violence Can Now Receive A One-Off Support Payment

It’s been labelled the shadow pandemic and the fact remains that for many women across Australia, domestic violence is a lived reality that doesn’t discriminate by age, occupation, or socio-economic status. Researchers have found that during Covid-19 lockdowns, there was a surge in family and domestic violence, with agencies experiencing a surge in demand as nearly half their clients reported an increase in controlling behaviours. 

As many who have lived through such turmoil and trauma can attest, the roadmap to fleeing such situations at home can be fraught with challenges and extremely difficult to navigate, particularly when such bureaucracy makes it even harder. Now, it’s been announced that women fleeing a violent relationship will be given a one-off $5,000 payment as part of a federal government trial scheme. 

Known as the “escaping violence payment scheme,” the government has set aside $144.5 million over the next two years to give women $1,500 cash, with the remainder to pay for goods and services, bond, school fees and other necessaries to establish a new safe home. UnitingCare Network will be tasked with delivering the payments while helping link women and their children with relevant community services. 

As the Daily Telegraph reports, “An analysis of domestic violence data by the Australian Bureau of Statistics shows that while it is more common for women from poorer areas, women from high socio-economic areas are not immune from experiencing partner violence.”

As Women’s Safety Minister Anne Ruston explained, the trial has been introduced with the aim to help women overcome the financial barriers that might deter them from leaving a violent relationship. “We know that financial hardship as well as economic abuse - which may involve interfering with work or controlling or withholding money - reduces women’s ability to acquire and use money and makes it difficult to leave violent relationships,” she said. 

“The payments will assist people who need financial support to leave. We know the size of the house a woman is fleeing doesn’t matter. Often she bundles the kids into the car, maybe the dog too and they leave with nothing more than the clothes on their backs.”

To be eligible for a payment, women must be facing financial stress and have some evidence of domestic violence such as a referral from a family and domestic violence service provider with a risk assessment and safety plan, or an AVO, court order or police report. As UnitingCare Australia National Director Claerwen Little said, “We believe that all people, especially women and their children, have the right to live freely and without fear, and this payment is an important step forward to ending violence against women and children.”

If you require immediate assistance, please call 000.

If you’d like to speak to someone about domestic violence, please call the 1800 

Respect hotline on 1800 737 732 or chat online. 

Under 25? You can reach Kids Helpline at 1800 55 1800 or chat online.