May 9

20-Minute Low Impact Strength + Cardio Workout (VIDEO)

By fitness

May 9, 2022




All of the depth with none of the impression: that’s what you'll be able to sit up for on this LOW IMPACT Strength and Cardio Workout! Modifications are supplied to scale these eight low-impact energy and cardio workouts for freshmen and being pregnant to superior athletes.

An environment friendly, low impression energy and cardio exercise that’s good for freshmen, understanding in an house or throughout nap time, or being pregnant (together with the third trimester).

If you’ve completed one among my low impression exercises earlier than, you recognize: low impression does NOT imply low depth.

This high-intensity exercise routine is an ideal exercise for freshmen, unhealthy knees and weight reduction.

It’s additionally a secure prenatal exercise routine designed to problem your energy and lift your coronary heart fee in a pregnancy-safe means. We’re pairing a few of my favourite dumbbell energy workouts with low impression cardio strikes on this energy and cardio exercise that’s pregnancy-friendly into the third trimester!

two women, one pregnant, performing a dumbbell squat

Low Impact Strength and Cardio Workout FAQs

What Are The Benefits Of Low Impact Workouts?

Low impression train is nice for ALL seasons of life and has a number of well being advantages. Low impression train is scalable for varied health ranges (from freshmen to being pregnant and postpartum, AND superior health fans alike); raises your coronary heart fee and burns energy (with out operating or leaping); is joint-friendly (limits stress on joints); is quiet and apartment-friendly (additionally nice for nap time and sleeping infants); prevents damage and threat of coronary heart illness.

What Are Good Low Impact Strength Training Exercises?

Some of the preferred types of low impression exercise embrace yoga, pilates, swimming, and the stationary bike. These are nice low impression decisions, however it’s additionally good to have choices that present a little bit extra selection and give attention to constructing complete physique energy (whereas additionally centered on calorie burn). This exercise consists of workouts like overhead dumbbell presses and field step ups to lift your coronary heart fee and construct energy, no burpees wanted!

Is This Low Impact Strength Workout Pregnancy-Friendly?

YES! Low impression workouts are nice for all seasons of life, although particularly useful throughout being pregnant. I filmed this exercise in my third trimester and you may observe together with me for being pregnant modifications.

Sweat and strengthen whereas nonetheless being light on the joints with this low impression energy and cardio exercise at residence!

This full physique exercise combines 8 of my favourite energy and low impression cardio workouts for ladies. It is designed to securely construct muscle and problem your cardio endurance.

We’ll work the higher physique, decrease physique and core — plus, there aren't any lunges on this exercise making it nice for freshmen or unhealthy knees! Add this full physique energy and cardio exercise to your newbie exercise plan or  being pregnant train program 1-2 instances per week to keep up energy.

Workout Equipment:

One medium-to-heavy dumbbell (possibility to make use of two lighter dumbbells) and an optionally available bench for stability and so as to add an incline to push ups.

We’re every utilizing a 15-20 lb dumbbell.

Shop My Exercise Box (Great for Pregnancy)

This TRIPLEPLYO® foam field is right for train modifications throughout being pregnant. I exploit it so as to add an incline to planks and push ups, for step ups and stretching.

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Workout Instructions:

Follow together with the guided Low Impact Strength and Cardio Workout on YouTube, led by licensed private coach and prenatal health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (2 workouts per circuit)
  • Timed Intervals (30 seconds of labor, 15 seconds relaxation; full as many reps as you'll be able to within the timed interval)
  • Repeat Each Circuit x3 Sets

Low Impact Strength Training: 4 Exercises for Beginners!

Workout Outline

CIRCUIT ONE: Legs and Biceps
1. 2-Pulse Squat and a couple of Walking Squats and Bicep Curl
2. Side Shuffle and Dumbbell Tap

CIRCUIT TWO: Legs and Shoulders
1. Box Squat and Dumbbell Front Raise
2. Overhead Dumbbell Press and Tap

CIRCUIT THREE: Chest, Triceps and Core
1. Incline Push Up to Downward Facing Dog Push Back
2. Box Step Up and Knee Drive

CIRCUIT FOUR: Legs and Back
1. Staggered Deadlift and Single Arm Row
2. Single Leg Runners

8 Best Low Impact Strength and Cardio Exercises

2-Pulse Squat And 2 Walking Squats And Bicep Curl

Targets: Legs, glutes, quadriceps (thighs), hamstrings, biceps and core.

two women, one pregnant, performing a 2-pulse squat and 2 walking squats and bicep curl

How To Do A 2-Pulse Squat And 2 Walking Squats And Bicep Curl

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Hold one dumbbell horizontally in entrance of you.
  2. Lower down right into a squat place, decreasing your hips down parallel along with your knees. Drive your knees out towards your outer three toes and maintain the dumbbell low.
  3. At the underside of your squat, pulse by rising up an inch, then decreasing down an inch and repeating for a two-count pulse.
  4. Drive via your heels to face tall, squeezing your glutes.
  5. As you stand tall, faucet your proper heel in to satisfy your left foot. As you do, curl the dumbbell as much as shoulder peak.
  6. Step your proper foot out and sit again right into a low squat, dropping the dumbbell low once more.
  7. Then, drive via your heels to face tall, this time tapping your left heel in to satisfy your proper foot. Again, curl the dumbbell as much as shoulder peak.

Side Shuffle And Dumbbell Tap

Targets: Legs, glutes, quads, hips adductors and abductors and core.

two women, one pregnant, performing a side shuffle and dumbbell tapdown

How To Do A Side Shuffle And Dumbbell Tap

  1. Start in an athletic stance, ft barely wider than hips, with one dumbbell on the bottom vertically in entrance of you.
  2. Perform a facet shuffle by hopping barely to your proper, proper foot out to the facet and left foot in step with the dumbbell.
  3. Reach right down to faucet the dumbbell along with your proper hand.
  4. Then, reverse the motion, hopping so your proper foot lands in step with the dumbbell, left foot out to the facet.
  5. Reach right down to faucet the dumbbell along with your left hand and repeat, alternating the facet shuffle.

Box Squat And Dumbbell Front Raise

Targets: Legs, glutes, quads, hips adductors and abductors, shoulders, lats and core.

two women, one pregnant, performing a squat and dumbbell front raise

How To Do A Box Squat And Dumbbell Front Raise

  1. Start standing about one foot in entrance of a field, chair or bench; ft shoulder-width aside. Hold one dumbbell horizontally in entrance of your quads.
  2. Bend your knees and sit your hips again in direction of the bench (as if sitting down in a chair).
  3. Once your butt reaches the bench, with legs bent at 90-degrees, relaxation your butt on the bench for a second as you carry out a dumbbell entrance elevate by lifting the dumbbell as much as shoulder peak.
  4. Lower the dumbbell again down as you press via your heels to face tall, driving your hips ahead to return to a standing place.

Modification: If you don’t have a field, chair or bench out there to you, carry out an air squat and dumbbell entrance elevate.

Overhead Dumbbell Press And Tap

Targets: Shoulders, lats and core.

two women, one pregnant, performing a dumbbell overhead press and jack

How To Do An Overhead Dumbbell Press And Tap

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Hold one dumbbell horizontally in entrance of you.
  2. Drive the dumbbell overhead to carry out an overhead dumbbell press. As you accomplish that, faucet your proper foot out to the facet.
  3. Lower the dumbbell down with management as you faucet your proper foot again in to middle.
  4. Repeat, alternating the foot that faucets out with every overhead press.

Incline Push Up To Downward Facing Dog Push Back

Targets: Chest, shoulders, triceps, again, abs and core muscular tissues.

pregnant woman performing an incline push up to downward facing dog

How To Do An Incline Push Up To Downward Facing Dog Push Back

  1. Stand in entrance of your field/bench (or counter, or wall). The larger the floor, the better the push up might be.
  2. Plant your palms on the field and step again right into a excessive plank place. Shoulders are stacked over wrists, weight evenly distributed between all fingers. Pull your kneecaps up in direction of your stomach.
  3. Hold this incline plank place, sustaining a straight line along with your physique, as you slowly decrease your chest in direction of the field.
  4. Lead along with your chest, elbows fall about 6 inches away out of your physique (not out to the edges).
  5. Once on the backside of your push up, exhale as you push again up into excessive plank place.
  6. Then, shift again to search out downward dealing with canine, sending your hips excessive.
  7. Hold for a second, then decrease again to your incline plank place and repeat the sequence.

Modification: Perform a kneeling push up.

Box Step Up And Knee Drive

Targets: Legs, glutes, hamstrings, quadriceps, hip flexors and core.

pregnant woman performing a box step up

How To Do A Box Step Up And Knee Drive

  1. Stand in entrance of your field or bench, ft below shoulders and core engaged.
  2. Step your proper foot on to your bench and squeeze your proper glute as you step up, driving your left knee up as you stand.
  3. Return your left foot to the mat, then carry your proper foot down, returning to beginning place.
  4. Then, alternate, stepping on to the bench along with your left foot and driving your proper knee up as you stand.

Modification: Perform a goblet maintain and march.

Staggered Deadlift And Single Arm Row

Targets: Legs, glutes, hamstrings, hips, decrease again, again and core.

two women, one pregnant, performing a staggered deadlift and single arm row as part of low impact strength and cardio workout

How To Do A Staggered Deadlift And Single Arm Row

  1. Stand with ft hip-width aside, knees barely bent. Hold one dumbbell in your proper hand at your hips, palm dealing with in in direction of your physique.
  2. Stagger your ft, so your left leg is barely in entrance of your proper foot. Kickstand your again proper foot, proper heel floating off the bottom. Keep 80% of your weight in your entrance foot, 20% in your again proper toe.
  3. Maintain a staggered stance as you hinge on the hips. Pushing your hips again in direction of the wall behind you as you glide the dumbbell down the entrance of your legs; core tight.
  4. At the underside of the deadlift, carry out a single arm row on the best arm by pulling the dumbbell in your proper hand again to satisfy your hip.
  5. Lower the dumbbell with management, then drive via your entrance left heel to push your hips ahead, pulling the dumbbell again up in direction of your hip as you stand tall.

Single Leg Runners

Targets: Legs, glutes, hamstrings, hips and core.

two women, one pregnant, performing single leg runners as part of low impact strength workout

How To Do Single Leg Runners

  1. Start in an athletic stance, ft barely wider than hips, with one dumbbell on the bottom vertically in entrance of you.
  2. Stagger your ft, so your left leg is barely in entrance of your proper leg. Kickstand your again proper foot, proper heel floating off the bottom. Keep 80% of your weight in your entrance foot, 20% in your again proper toe.
  3. Reach right down to faucet the dumbbell along with your proper hand.
  4. Then, carry out a runner on the again proper knee by driving it up in direction of your entrance left leg.
  5. Hold for a second earlier than sending the best foot again down as you attain right down to faucet the dumbbell once more along with your proper hand.
  6. Repeat on this facet for the timed interval, switching sides on the subsequent set.

Pin This Workout: Low Impact Cardio and Strength

Low Impact Strength and Cardio with one dumbbell pin for pinterest

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