12 Minute Low Impact Cardio Workout For Beginners (No Jump!)

This 12 minute low impact cardio workout video consists of 8 bodyweight exercises that will target your full body and will engage the cardio. Let's work! 


12 Minute Low Impact Cardio Workout For Beginners (No Jump!) 

The following 12 minute low impact cardio workout for beginners will challenge your full body with 8 bodyweight exercises. This is a circuit routine, so each of these 8 moves should be performed one after the other. The interval timer protocol is 25/20 work/rest. 

Finished working round: when done with 1 set for each of the 8 exercises

Rounds to complete: 2 

Rest between rounds: 90 seconds

Here is your low impact cardio exercise list: 

1. Knee to kick combo 

2. Walk outs

3. Squat to same side knee to elbow kick

4. Beginner speed burpee

5. Left leg walk out to stand up 

6. Right leg walk out to stand up 

7. Plank ankle taps

8. Shoulder tap to knee tap

How To Customize This Low Impact Bodyweight Cardio Workout? 

We can customize this 12 minute low impact cardio routine in 2 ways. The session can be easier or a tougher one. 

1. To make this routine easier - simply double the between-round resting period from 90 seconds to 3 minutes. Use a separate stopwatch and once finished with your regular 90 sec. rest, pause the video, count 90 seconds, play the video and continue. 

2. To make this session tougher - instead to perform 2 working rounds, do 4 rounds. This way you will double the workout volume and the routine will be 24 minutes. If this is even not enough, repeat for another two times in order to do even more work and to fatigue yourself more. 

Complete Warm Up To Use Before Any Low Impact Cardio

By doing a proper and efficient warm up and mobility flow before any low impact cardio workout, your performance will enhance, the mind-muscle connection will be better and the risks of injuries lower. Besides all of these, the movements will be felt more natural and because the tightness around your body will be decreased due to the mobility, the range of motion and in general - your exercise technique will both be much better.

That will overall lead to a better session and increased internal satisfaction since you will feel which muscles are working and being targeted. 

What Is The Bodyweight Low Impact Cardio Workout? 

The bodyweight low impact cardio workout is a session where no jumping nor high-impact exercises will be involved that will be too intense on the joints and ligaments of the trainee. In addition, such a routine will challenge your cardiovascular system since the moves have to be done one after the other and that will lead to a higher energy system demand which is always a good benefit besides doing the resistance bodyweight work. 

What Is a Good 12 Minute Low Impact Cardio Workout? 

A good 12 minute low impact cardio workout will challenge the cardiovascular system while targeting the muscles with resistance work thanks to the bodyweight exercises and will spare your joints where no-jumping exercises will be included. Such routines should also be with lower resting periods in order for the intensity to be higher. 

Is 12 Minutes Of Low Impact Cardio Enough To Get a Complete Session? 

You can get a full body low impact workout in just 12 minutes if the movements involved will be structure in a way to target every muscle in your body while a cardiovascular demand occurs due to the workout structure, resting periods and rounds to complete. In general, 12 minutes are sufficient to get a good and total body workout, but it is necessary to be built in a way that will fit the training level and goal of the trainee. 

Can You Lose Weight With 12 Minutes Of Low Impact Cardio?

If you do 12 minutes of low impact cardio in the range of 4-6 times per week, you can lose weight, get fitter and with higher energy levels. And while working out and being consistent are mandatory for losing body weight, what you eat and how you sleep are not less important as well.

 Focus on these three and remain consistent for 60-90 days in order to get results. Everything below this time frame will not serve you and will not deliver nor optimal nor satisfactory results (in most cases). 

How Often Should You Do 12 Minute Cardio Routines? 

If you are about to perform only this 12 minute low impact routine, then 4-5 times per week will help you get some results. If such routines will be used as workout finishers after a strength-focused and resistance session, then 2-3 times weekly is sufficient for better cardio and conditioning. 

Three 12 Minute Cardio Workout Videos (Try at Home)

As a beginner, following a higher variety of workouts and exercise variations will lead you to better adaptations and progress with your fitness. In order to help you faster there, below you will find bonus 12 minute beginner workouts that can be done by any fitness beginner and all of these are follow-along workout videos with no equipment required. 

You will find the title, video and short description of the session. You will find a link that leads to a blog post written especially for the workout itself. Do not miss to check it out since you will get additional information. 

12 Minute Beginner Bodyweight HIIT Workout

The following 12 minute beginner bodweight HIIT workout will challenge your full body wight 5 movements. 

3 total rounds to complete, 30/20 seconds of work/rest for each exercise.

The HIIT exercise list: 

1. Jumping lunge to knee kick. 

2. T push up with row. 

3. Side to side pulsing squat. 

4. Alternating stationary monkey walk. 

5. Low bird dog plank. 

12 Minute Full Body Bodyweight Routine

This 12 minute full body bodyweight routine is built of 5 exercises, 30/20 seconds work/rest for each, 3 rounds to complete. 

Your HIIT exercise list: 

1. 3 jumping lunges to knee kick. 

2. Walk out push up

3. Beginner (low impact) burpee. 

4. Tucked plank to push up. 

5. Low bird dog plank.

12 Minute Calisthenics Core Workout For Beginners (HIIT)

The video above is a 12 minute calisthenics core workout for beginners that includes 5 core and abs exercises. 3 rounds to complete, 30/20 seconds of work/rest for each. 

The core and abs exercise list: 

1. Shoulder taps to knee and ankle taps. 

2. Cross body step to knee tap. 

3. 3 Way mountain climbers. 

4. Short side crawl to shoulder tap. 

5. Leg and arm raise (bird dog) 2 level plank.  

Workout Summary

Bodyweight workouts 10

Today we have reviewed a complete 12 minute low impact cardio workout that every beginner can do at home, outdoor or while being on the road. The session consists of 8 bodyweight exercises where each should be performed for 25 seconds followed by 20 seconds of rest. 2 total rounds to finish, 90 seconds rest between. 

We have also discussed interesting questions on the topic such as what is a good 12 minute low impact cardio workout, how often should you do such routines, etc. 

If you manage to build a good 12 minute routine, you can get sufficient work volume of repetitions done where the cardio will be triggered and by doing good mobility warm up pre-session, your performance will be on the right level in order to get the proper stimulus and if you remain consistent, to get sufficient results. 

What is you favorite 12 minute low impact cardio workout? 

Comment below! 

To your FIT-ter self, 


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