‘s low impact cardio workout with no jumping: a Program for beginners (Day 3)

Contents

Workout for beginners: description
Workout for the whole body
‘s low impact cardio workout: round 1
‘s low impact cardio workout: round 2
‘s low impact cardio workout: round 3
Stretching standing (full body)

The proposed building’s low impact workout for beginners, which is great for those who want to lose weight at home. You can run the program, if you are just beginning to exercise or are returning to fitness after a long break. Below are the exercises for the third day of the lessons can’s low impact cardio workout without jumping to burn fat and reduce body volume.

Workout for beginners: description

1. If you are a beginner, we offer you 6 ready-made sets of exercises:

MON: Workout for lower body (thighs and buttocks)
W: Interval training for weight loss and body tone
WED’s low impact cardio workout – is presented below
THU: Workout for upper body
FRI: circuit training on the problem areas
SB: Stretching the whole body

Repeat the program for 6-8 weeks, during this time, you will be able to reduce the amounts to get rid of excess fat, develop endurance, tighten arms, chest, abdomen, thighs, buttocks.

2. The duration of training is 30 minutes (including warm-up and hitch for 5 minutes), which is the optimal time for homework. Especially considering the fact that in this program you are waiting for the daily training except on Sundays. Alternatively, you can group two half-hour workouts and do 3 times a week for 60 minutes (MON+TUES; WED+THU; FRI+SAT).

3. The proposed classes are more suitable for girls and women who want to burn fat and tighten the body at home. Workouts for men and women’s workout to gain muscle will be posted on our website later.

4. For classes you will need a Mat and some free space in the room. Additional equipment is not needed.

5. ‘s low impact cardio workout with no jumping, which is proposed below, has the following structure:

The workout consists of warm-up (5 min), main part (20 minutes), hitch (5 minutes)
The main part consists of 3 rounds’s low impact cardio
In each round consists of 4 exercises that are repeated in the range of 2
Between rounds – 1 minute rest between the two rounds in round – 30 seconds of rest
Exercises are performed in the circuit 30 seconds work / 10 seconds rest (or at the expense of the reps)

6. How can you complicate that’s low impact cardio workout? Use dumbbells or ankle weights. You can also increase the number of repetitions (for example, 1.5-2 times) or the time to perform exercises (e.g., exercises performed in the circuit 30 seconds work / 10 seconds rest and you can run 45 seconds work / 15 seconds rest).

See also:

Top 30 exercises to slim legs
Top 50 exercises for buttocks
Top 30 crunches
Program without jumps for the girls for 3 days
Program for men without equipment 3 days
Program for men with dumbbells 3 days

7. How to simplify this’s low impact cardio workout? You can reduce the rate of exercise (if you exercise at the time) or decrease the number of repetitions (if you train on account). You can also increase the rest time between rounds and rounds: for example, 1 minute between rounds, 2 minutes between rounds. In addition, in the description of the exercises provides a simplified embodiment.

8. This program can be executed by time or by number of reps of your choice. If you want to perform this cardio workout with no jumping to the account, the exact number of repetitions indicated below in the description of each exercise. Please note, in the case of exercise on the account without a timer the total time of the program can vary, because the pace of the workout will be individual.

9. If you want to train at the time, the exercises in both rounds are performed in the circuit 30 seconds work / 10 seconds rest (in the main workout, warm-up and the delay time is different). This means that you are performing an exercise for 30 seconds, then rest 10 seconds, then move on to the next exercise for 30 seconds, etc. we Recommend you to download the application to your smartphone with a timer (for example, Tabata Timer) or include a video with a timer, for example:

Interval Timer 30 Seconds / 10 Seconds Rest [Animated]

Watch this video on YouTube

10. Gradually the body gets used to the load, so in future we need to move on to more complex and intensive programs.

On our website there is also a series of exercises for advanced:

MON: Intense workout for legs and buttocks
W: Workout for upper body advanced
CP: Intense cardio workout for 500 calories
THU’s low impact workout on the floor away from problem areas
FRI: Interval training for weight loss and body tone

Workout for the whole body

During a workout you are working all muscle groups, thereby preparing them for further training. Warm-up cannot be skipped, if you want a effective and safe workout. Exercises in the warm-up run for 30 seconds without rest between exercises.

The workout included the following exercises:

The walk in venue: 40 steps (30 seconds)
Steps to the side with bent arms: 15 steps in each direction (30 seconds)
Steps to the side diverting of hands: 15 steps in each direction (30 seconds)
Tilts to side: 15 tilts of the housing in each direction (30 seconds)
The rotation of the body: for 5 rotations in each direction (30 seconds)
Diversion hand to hand: 15 reps each side (30 seconds)
Back lunges: 10 repetitions on each leg (30 seconds)
Lifts his knees with crossed hands: 15 reps each side (30 seconds)
Lifts his knees with breeding hand: 15 reps each side (30 seconds)
Slopes to restore breathing: 10 reps (30 seconds)

Warm-up should take place in a dynamic pace, your job is to warm up the body. Have a warm-up should gently and relaxed, gradually increasing the pace and without making any sudden movements.

1. Walking on the ground

Begin the workout with a traditional walk in place. This simple exercise great heats the body, helps to gently “Wake up” the body and configured to physical activity. Perform this exercise with a large amplitude, trying to move her arms as far as possible forward and backward.

How much: 20 leg lifts on each side (total 40 steps), or 30 seconds.

2. Steps to the side with bent arms

Continue warming up with a walk from side to side. We begin to actively involve the upper body to stretch your arms, shoulders, chest, stomach and back. Bend your elbows at a right angle and lift them at chest level. Walk from side to side, simultaneously throwing his hands in the direction of the maximum. When breeding take your hands shoulder blades together. Feel the pleasant tension in the muscles of the arms and back.

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

3. Steps to the side with the lead hands

Perform a similar warm-up exercise, only now we will change the movement of the hands. Continue to walk in the direction and at the same time raise the arm to the side. Take steps dynamically, the upper and lower body moving simultaneously.

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

4. Tilts to the side

Continue to stretch your upper body. Spread your feet shoulder width apart, hands on waist. Do alternating tilts to the side with his hand raised. Sideways drag not only the arms but the entire upper body, trying to maximize the use of the body when bending.

How much: 15 bends to each side (total of 30 slopes) or 30 seconds.

5. Turns the body diverting hands

We need one warm-up exercise to warm up the body and muscles. Stand up straight, legs spread widely, hands on waist. Start to turn the hull over the outstretched hand alternately in one and other side. Pull the spine and odonates whole body.

How many: 15 repetitions on each side (total of 30 lifts hands) or 30 seconds.

6. The rotation of the housing

Stay standing with legs wide apart. Raise your hands above your head and fingers crossed among themselves. Pinch shoulder blades together. Start to perform a circular rotation of the body, bending at the back and trying to bring the hands to the floor. Do not round your back and bend your knees. Feel like warming up the back, buttocks and hamstring.

How much: for 5 rotations clockwise and 5 counterclockwise rotations or 30 seconds all the exercise.

7. Providedy ago

Stand straight with feet together, arms along the body. Step right foot a foot back, shifting weight on your back leg. Simultaneously raise your arms straight up. Reach hands up and foot back leg back. Hold on a second. Return to starting position and pull back left leg, also synchronous lifting both hands up.

How much: 10 lunges on each side (total of 20 lunges) or 30 seconds.

8. Lifts his knees with crossed arms

At the end of the workout, perform a few warm-up exercises that will also help to stretch the muscles of the upper and lower body. Stand straight with feet shoulder width apart. Get the knees up until thighs parallel with the floor. Synchronously with the rise of the feet raise arms to the sides and then cross them together at the breast. That is, one knee lift, the hands are maximally extended, the blades are brought together. Lift the other knee, hands crossed on chest as if you were trying to hug himself. Move at a fast pace, even more warming up the body.

How much: 30 steps (15 leg lifts on each side) or 30 seconds.

9. Lifts his knees with breeding hands

Stand straight with feet slightly apart. Raise your right knee until the thigh parallel with the floor and simultaneously raise your left hand through the side up. Then return to the starting position. Do the same movement on the opposite side. Continue to move rhythmically, alternately lifting opposite arm and leg up.

How much: 30 steps (15 leg lifts on each side) or 30 seconds.

10. Slopes to restore breathing

Because the workout was quite dynamic, and ahead of us is a number of even more intense cardio exercise, you will complete this part of the workout recovery of breathing. Stand straight, slightly bend your knees, cross your arms over your head and take a deep breath. Lean to the floor with a wave of hands and take a deep breath, to catch my breath. Do this exercise slowly and breathing deeply.

How many: 10 repetitions or 30 seconds.

‘s low impact cardio workout: round 1

The first round’s low impact cardio workout with no jumping lasts for 6 minutes. In this round entered 4 exercises that are repeated twice. Exercises are performed in the circuit 30 seconds work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

In the first round included the following exercises:

Alternate kicks forward – 15 reps each side (30 seconds)
Walking with breeding arms and legs: 15 reps each side (30 seconds)
Climber’s low impact: for 15 repetitions on each side (30 seconds)
Squats with a twist: 10 reps each side (30 seconds)

Repeat the exercise twice. Between rounds take a rest for 30 seconds after the end of the round to 60 seconds.

1. Alternating leg swings forward

Purpose: In this activity actively involves the muscles of the upper and lower body, especially direct and oblique abdominal muscles, the adductor muscles of the thigh, hamstring, buttocks. In addition, it’s low impact cardio exercise is excellent accelerates the heart rate without any strain on the joints.

How to perform: Stand straight with feet shoulder width apart, arms extended parallel to the floor. Abdomen tense, back straight, knees relaxed. On the exhale, make a swing leg forward so that the leg is parallel to the floor. Simultaneously with the stroke of the foot, turn the body to the side, trying to reach hand to foot. Work slanting muscles of a stomach and sutula back. Repeat alternately on both sides.

Lightweight option: Put your hands on your waist and make your normal foot without moving your hands and body.

How to do: 15 repetitions on each side (a total of 30 swings) or 30 seconds.

2. Walking with breeding hands and feet

What: Jumping with breeding arms and legs (jumping jack) one of the most popular cardio exercises. He loves to include in their programmes almost all coaches without exceptions. As our cardio workout’s low impact, then we propose a variant of this exercise without jumping. But even in a simplified modification is a great exercise accelerates the heart rate and makes you work upper and lower body.

How to perform: Stand straight with feet shoulder width apart, hands lowered along the body, knees slightly bent. Make a wide step to the side, touching the floor with the toe. Simultaneously raise your arms to the sides up, palms touch each other. Then return leg to starting position and simultaneously lower your arms along the body. Make a repetition on the other side. Dynamically move, arms raise up with a full amplitude, the legs are set as wide as possible.

Light version: In the Lite version that’s low impact cardiovascular exercise, only the legs move. Put your hands on the belt, make alternating wide steps to the side without the swings with his hands.

How to do: 15 reps per side (total of 30 lifts hands) or 30 seconds.

3. Climber’s low impact

Why: great It’s low impact cardio exercise which very quickly accelerates the heart rate, even if performed at a moderate pace. In addition, this exercise strengthens the entire muscular system, so if you want to get a flat stomach is an exercise for you.

How to obtain: get in plank position on hands. To do this, take a horizontal position, with emphasis on the palm and socks, back straight, tummy tucked up, the body forms a straight line from head to feet. The buttocks don’t SAG or rise up. Arms are fully extended, hands are directly under shoulders. On the exhale alternately tighten the thigh to the chest, knee, and raising your feet looking forward. Feel the tension in the muscles of the shoulders, abdomen and hips.

Lightweight option: Stay in a static position the straps on the hands.

How to do: 15 repetitions on each leg (total of 30 pull-UPS knees to chest) or 30 seconds.

All about exercise Climber

4. Squats with a twist

What: In this exercise, firstly, great work thighs and buttocks because squats are one of the most effective exercises for the lower body. Secondly, due to the twisting works direct and oblique abdominal muscles. Third, by switching the upper and lower body quickly increases the heart rate and burned a lot of calories.

How to obtain: Take the squat position – thighs parallel to the floor, the buttocks are pulled back and tense, the body is tilted, back straight, stomach tense. Hands bend at the elbows and hold in front of a palm folded into a fist. Straighten and at the same time scrotitis to the right, turning his whole body and tensing the abdominal muscles. The heel of the left foot off the floor. Then repeat the squat and lift scrotitis to the left. Perform each exercise in dynamics, squatting and twisting body on the rise.

Lightweight version: Do polupricepy instead of full squats to parallel with the floor.

How to perform: 10 repetitions on each side (total of 20 squats), or 30 seconds.

Rest for 30 seconds if you need to perform another round or 60 seconds if you finish the round. Do not sit or lie down, it is better to walk in place during a break. Be sure to drink water.

‘s low impact cardio workout: round 2

The second round’s low impact cardio workout with no jumping lasts for 6 minutes. This round also included 4 exercises that are repeated twice. Exercises are performed in the circuit 30 seconds work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

The second round included the following exercises:

Pulling the knee in the position of the lunge: 30 reps (30 seconds)
Burpee’s low impact: 8 reps (30 seconds)
Bakirovna in sumo squat: 30 reps each side (30 seconds)
Sit-UPS in the pose of a table for 10 repetitions on each side (30 seconds)

Repeat the exercise twice. Between rounds take a rest for 30 seconds after the end of the round to 60 seconds.

1. Pulling up his knee in the lunge position

Why: It’s simple’s low impact cardiovascular exercise engages your glutes, back and anterior surface of the thigh, rectus of the abdomen.

How to perform: Put your right foot forward, slightly bend it so that the knee does not come forward sock. Tilt your body and put your palms on the knee. The back leg is reserved all the way back and rests on the toe. The main weight of the body falls on the front foot. In it’s low impact cardio exercise you have to pull the knee back left foot forward, knee slightly touching the palm or the forearm of the left hand. Move quickly, not lingering long nor in the position of the lunge or in a position toned knee.

Lighter option: This exercise can be simplified if you reduce the speed (if you train on time) or the number of repetitions (if you train on account).

How to perform 30 reps or 30 seconds. In the second round, perform the exercise on the other side.

2. Burpee’s low impact

Why: This is a very energy intensive’s low impact cardio exercise that will make you a good sweat without even jumping. When performing this exercise involves almost all muscles in your body, especially the muscles of the hips, core muscles and the shoulder muscles.

How to obtain: get in plank position on hands. Back straight, stomach tense, his knees pulled up, hands are directly under shoulders. Continuing to press your palms into the floor, tighten first the right foot to the right hand, then left foot to left hand. Pushing with the feet off the floor, fully straighten and raise your arms up over your head. Do not stay long in standing position, return to plank position, moving first the left foot back, then right. Move at a dynamic pace, quickly changing the position from vertical to horizontal. In the second round, repeat this exercise on the other side: that is, of the strap first, pull your left foot to your left hand, then right foot to the right hand.

Lightweight option: Stay in the plank position, moving his feet back and forth and not standing up to his full height.

How to perform: 8 repetitions or 30 seconds. In the second round, perform the exercise on the other side.

Burpee: use + 20

3. Bakirovna in sumo squat

Why: this exercise works the arms and abdomen by bakirovna hands and the muscles of the thighs and buttocks, because you are constantly in the position of the sumo squat.

How to perform: Stand in the position of the sumo-squat is a widely – spread your legs, the knees look to the side, toes outward, thighs parallel the floor, press tense, back straight. Bend your elbows, squeeze your fingers together and hold them in front of him. Elbows are at about chest level. Start to alternately slap hands forward, like a Boxing pear. Put into work the abdominal muscles, using them for more powerful punches. Keep the sumo-squat position throughout entire exercise, do not lift the pelvis up.

Lightweight version: do Not go down into a deep squat, you can take the position of half squat.

How to do: 30 reps per side (60 punches) or 30 seconds.

4. Sit-UPS in the posture of the table

Why: This is a very interesting exercise that will help you to use the muscles in your upper body (stomach, back, shoulders, arms) and the muscles of the lower body (glutes and quads).

How to perform: Sit on floor, bend legs at the knees, arms along the body, palms rest against the floor. Tear off the buttocks from the floor, weight evenly between your hands and feet. On the exhale, raise your hands alternately pulling up the body and raising the pelvis, as if trying to reach the ceiling. In the upper position the body is almost parallel to the floor. In this exercise, it is very important to keep the body gathered throughout the execution: the muscles of the abdomen and buttocks are always tense and tightened.

Light version: In the Lite version that’s low impact cardio exercises you can remain in a static posture table: body parallel to floor, pelvis goes up, the hands and the shins are parallel among themselves and perpendicular to the floor, shoulders and chest uncovered.

How to perform: 10 repetitions on each side (total of 20 sit-UPS), or 30 seconds.

Rest for 30 seconds if you need to perform another round or 60 seconds if you finish the round. Do not sit or lie down, it is better to walk in place during a break. Take a few SIPS of water.

‘s low impact cardio workout: round 3

The third round’s low impact cardio workout with no jumping like in the previous lasts for 6 minutes. In this round entered 4 exercises that are repeated twice. Exercises are performed in the circuit 30 seconds work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

In the third round included the following exercises:

Skater’s low impact: 10 repetitions on each side (30 seconds)
Twisting the knee-elbow standing up: 15 repetitions on each side (30 seconds)
Leg lifts in plank on all fours for 20 repetitions on each side (30 seconds)
Kicks forward and back: 15 reps (30 seconds)

Repeat the exercise twice. Between rounds take a rest for 30 seconds after the end of the round to 60 seconds. Exercise # 4 in the first circle performed on the right side, in the second circle on the left side.

1. Skater’s low impact

What: a Skater is simple’s low impact cardio exercise with an emphasis on the muscles of the buttocks and legs. There are many variations of this exercise as more complex and more simple modification. In this paper, we propose’s low impact option skater, which is complicated by tilting and touching the arm of the foot.

How to perform: Stand straight with feet shoulder width apart, hands lowered along the body. Make a wide step with right foot diagonally back and to the left, bend the leg at the knee. The supporting left leg is bent so that the thigh and lower leg form a right angle. Simultaneously, the right hand touch the left leg support. Left hand pull back on the body. Then return to the original position and do repeat on the other side.

Lightweight version: do Not tilt the housing down in the abduction legs back and keep your hand on the floor, gaze is directed forward.

How to perform: 10 repetitions on each side (total of 20 lunges) or 30 seconds.

2. Twisting the knee-elbow standing

Why: It is cardio exercise intensely works the muscles of the abdomen, while not loading the spine. The entire lower part of the body works due to the lifts knees to the stomach.

How to perform: Stand straight with feet shoulder width apart, stomach tight. The hands bent in elbows, palms are crossed at the back. On the exhale, raise your bent right leg up to thigh parallel with the floor and at the same time scrotitis housing to connect the right knee and left elbow. Then return to the starting position and repeat on the other side. In this cardio exercise, it is important to work the abdominal muscles, and not just pull the elbow to the knee.

Lightweight option: bring your hands in front of him just below the chest and raise legs up, knees touching the palm.

How to do: 15 reps per side (total of 30 leg lifts), or 30 seconds.

3. Leg lifts in plank on all fours

Why: In it’s low impact cardio exercise involves almost all muscles in your body, and they will be at a maximum tension throughout the exercise (due to the unstable situation in the strap on all fours).

How to obtain: From the plank position on hands bend your knees so that your thighs are perpendicular to the floor and knees slightly higher than the floor. Back straight, stomach tense, the body rests on the palm and socks. This body position is maintained throughout exercise. With the start of the timer start alternately lift the leg up, as if trying to hit themselves with feet on the buttocks. Perform each exercise in a dynamic pace. Do not lift the pelvis high, knees are a few inches off the floor.

Lightweight option: Stay in a static position the straps on his hands and knees, not lifting his feet.

How to perform: for 20 repetitions on each side (total of 40 leg lifts), or 30 seconds.

4. Leg kicks forward and back

Why: It’s low impact cardio exercise will help you burn calories and great load the leg muscles, buttocks and belly. In addition, such exercises in the style of martial arts excellent drain can quickly relieve nervous tension.

How to perform: Stand straight with hands on waist or folded in front of him near his chest. Lift the left leg up parallel to the floor as if you were trying to hit the wall in front of him. Put the foot down and without stopping in a standing position, hit the left leg back. Continue to carry forward kick back the opposite leg. Maintain high speed during the execution that’s low impact cardio exercise, but put force into each kick. Imagine that you want to smash a wall or obstacle in front of him.

Lightweight option: kick feet forward.

How to do: 15 repetitions (i.e., 15 blows forward and 15 strikes back), or 30 seconds. In the second round, perform the exercise on the other side.

Rest for 30 seconds if you need to perform another lap or in front of the hitch. Do not sit or lie down, it is better to walk in place during a break. Take a few SIPS of water.

Stretching standing (full body)

After this’s low impact cardio workout, make sure you perform hitch, which will help to restore the breathing, and relax the body after exercise. Regular stretching not only speeds up muscle recovery, but also reduce fatigue after a cardio load, because helps to gently lower your heart rate and calm the breathing. The absence of a hitch and a sharp end of a cardio workout is fraught with vertigo and pressure changes, so never miss this part of the lesson.

Below are exercises to stretch your entire body. Are the hitch was done entirely standing. You can use these Seminole exercise and for other activities. The total duration of stretching for 5-7 minutes. While stretching is important to do deep breaths during the static postures.

In each exercise, moving for 20-30 seconds on each side. If you have time and you want to stretch better, can stay in each pose for 45 seconds. To perform the stretch you will need a stopwatch, but you can just count to 20-30 times, not forgetting to breathe deeply.

In the stretch after’s low impact cardio workout includes the following exercises:

Stretching in the lunge: 20 seconds on each side
Stretch in side lunge: 20 seconds on each side
Pulling up the knee to chest for 20 seconds on each side
Stretching of the quadriceps: for 20 seconds on each side
The inclination towards the straight leg: 20 seconds on each side
Stretching the arms: for 20 seconds on each side
Stretching in the slope: for 20 seconds on each side

1. Stretching in the lunge

Widely spread your legs, bend your front leg at the knee so that the thigh is perpendicular to the lower leg. Hind leg take maximum ago based on a sock. Pull your pelvis to the floor, feel a nice stretch in the legs and buttocks. Raise your hands, vitrifies the top of the head up to stretch the back. Hold the lunge position for 20 seconds and repeat on the other side.

2. Stretching in the lateral lunge

Widely spread your legs, bend your right leg at the knee at a right angle and put your weight on the right side. The left leg remains outstretched. Put your hands on your hips or extend them in front of him. You can also put your hands on the floor if flexibility allows. Feel the stretch in the gluteal muscles, adductor muscles of the legs and the hamstrings. Hold the pose side lunge for 20 seconds and repeat on the other side.

3. Pulling knee to chest

Stand up straight and raise the knee of the right leg up. Put your arms around your raised leg and pull it as close as possible to the body. Feel the tension in the muscles of the buttocks and legs. Keep your balance. Hold this position for 20 seconds and then change sides.

4. Stretching of the quadriceps

Stay standing straight. Bend your right leg at the knee and take her back. Grab a foot and pull it to the buttocks. His other hand move to the side or put on the waist. Feel the stretch in the quadriceps of the bent leg (front thigh). For balance, you can stick to the wall or a chair. Hold this position for 20 seconds and then perform the exercise on the other leg.

5. The inclination towards the straight leg

Stand straight, right foot slightly bend in the knee, left leg straight and put forward on the heel. Tilt your body to the left leg to stretch the hamstring (back of the thigh), do not round back. The lower you bend your body, the more stretched the target muscle. Hold this position for 20 seconds and then follow the slope to the other foot.

6. Stretching the shoulders

Stand straight with feet shoulder width apart. Raise your right hand and pull it in the direction toward the left shoulder. Intensify the stretch, gently pressing the palm of his left hand on the right shoulder. Stretch the muscles, reserving the right shoulder as far as possible to the left. Hold for 20 seconds and repeat the stretch on the left hand.

7. Stretching in the slope

Complete the hitch by stretching in the slope. Raise your hands above your head and link your fingers together. Tilt your body sideways, stretching the muscles of the arms, back, abdomen and chest. Close your eyes and relax in the tilt position for 20 seconds. Then repeat the exercise on the other side.