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!
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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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