Low Impact Beginner Cardio/Core Workout

low impact beginner cardio workout www.cardiocoffeeandkale.com

This is a great workout for beginners, for anyone nursing an injury that requires low impact cardio, or if you just want an effective workout without a lot of jumping.  In only 21 minutes (if you do this workout at 30/15)  you can burn calories, strengthen your core,  feel good about your effort and take all those positive endorphines into the rest of your day.  


  • do each exercise for 30 seconds with 15 seconds of rest between (we like using the Seconds app as our circuit timer)

  • ABAB format

  • rest 1-2 minutes after each ABAB set

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • do indicated reps of each exercise and rest as needed

  • ABAB format

Warm up:  30 seconds each

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click HERE to see demo video of warm up)


*reminder: the reps are there only if you are NOT using the circuit timer

A.  sumo punches 50

B.  bicycles 20-25

A.  skiers 50

B.  long leg obliques 20-25

A.  whacky jacks 50

B.  butterfly crunch 10-15

A.  march and reach 30

B.  scissor kicks 20-25

A.  jump rope 50

B.  ab toe touch 20-25

A.  kneeling sprints  50

B.  table top abs 20-25

A.  jab and bounce  30

B.  scissor kick + leg lift 10-15

low impact 21 minute beginner workout. www.cardiocoffeeandkale.com
low impact beginner cardio core. www.cardiocoffeeandkale

Fill out the form below for a free printable copy of the workout.  After submitting form, don't forget to click the link.


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