Following a low-carb diet plan is a healthy and effective way to lose weight. For maximum results, you should also include exercise to help you achieve your weight loss goals. Cardio exercise is a good option for losing weight and getting in shape. You may consider low-impact cardio since it’s effective, but also easier on your muscles and joints than high-impact cardio workouts. In both cases, you need to make sure you’re increasing your heart rate enough, and for long enough, to burn calories and lose weight. Even if you’re short on time, you can still achieve calorie burning benefits from a low-impact cardio workout like the one in this post.
This cardio workout includes various low-impact moves which will still challenge you. Even better? You can easily do this workout at home in about 10 minutes. Get ready to burn calories and get in shape!
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Keep the following in mind for this workout routine:
- Perform the exercises for the suggested time, one after the other, with little or no rest in between.
- Perform the circuit once for a 10-minute workout, or up to six times for a longer, more intense workout.
- Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to.
The Routine
Warm-Up
Time: 0:00 – 1:00
- Warm up for one minute with light cardio moves, such as step-touches.
- Make sure you swing your arms, which helps increase your heart rate quickly.
Side Lunge with Windmill Arms
Time: 1:00 – 2:00
- Next, stand with your feet wide apart and with your arms straight out to the sides.
- Bend at the waist, and reach your left arm towards your right foot.
- Stand up and repeat the move on the left side, going as fast as you can.
- Don’t worry if you need to bend your knees, especially if you're experiencing any back pain or discomfort.
- Repeat for one minute.
Knee Smash - Right and Left Leg
Time: 2:00 – 4:00
- Extend your arms over your head, then bring your left knee up and across the body while pulling your arms down to your hips.
- Return to start and repeat on the same side for one minute. Do this as fast as you can to get your heart rate up.
- Repeat on the other side for one minute.
Front Kick Lunge
Time: 4:00 – 6:00
- Bring the right knee up and extend the leg in a snapping front kick, then take that same leg back into a straight-leg lunge and touch the floor with your right hand.
- Repeat the kick and lunge with the same leg, for one minute.
- Repeat with the other leg for one minute.
Bear Crawl
Time: 6:00 – 7:00
- Squat to the floor, then walk your hands out until you're in a plank position.
- Do a pushup on either your knees or your toes.
- Walk your hands back to a squat position, and then stand up straight again.
- Add a jump at the end for more intensity.
- Repeat for one minute.
Knee with Side Kick – Right and Left Leg
Time: 7:00 – 9:00
- Start by standing with your feet wide apart.
- Next, bring your left knee up to the side while bringing your left elbow down towards your knee.
- Lower your left foot, then shift your weight onto your left leg while kicking your right leg out to the side.
- Repeat as quickly as you can for one minute on the left.
- Repeat the routine for one minute on the right.
Squat Kicks
Time: 9:00 – 10:00
- With arms at your hips, elbows bent, make fists with your hands.
- Next, squat as low as you can.
- As you stand up, kick forward with your right leg.
- Repeat the move, but this time, kick to the front with your left leg.
- Repeat, alternating legs/kicks for one minute.
Cool-Down
Take a few minutes and just walk around to cool down. Walk slowly and let your heart rate drop back to normal.
Related Resources
About.com 10-Minute Low-Impact Home Cardio Workout
AZ Central What Burns Fat Faster: Low-Impact Cardio or High-Impact?
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: