30 Minute Low Impact Cardio Workout For Beginners at Home (No Weights)

This low impact cardio workout for beginners at home will challenge your full body with 6 bodyweight exercises. HIIT routine without jumping. Let's work out!


30 Minute Low Impact Cardio Workout For Beginners at Home

This 30 minute low impact cardio workout for beginners at home is built of 6 bodyweight exercises. This is a low impact HIIT routine that will not involve any jumping or plyometrics but yet, it will be high-intensity cardio. 

Each movement should be performed for 30 seconds followed by 20 seconds of rest. Once done with 1 set for each of the 6 exercises, it is a single round completed. This is a circuit routine that will demand from you to perform each move one after the other. 

Rest between rounds: 90 seconds

Total rounds to complete: 5 

This is a 100% and complete follow along low impact video workout for beginners. 

The low impact cardio exercise list: 

1. Squat to straight leg kick. 

2. Walk outs. 

3. Squat to curtsy lunge. 

4. Bear crawl to crab crawl. 

5. Plank forward step (alternating). 

6. Hollow body hold to crab reach. 

How To Modify This Low Impact Beginner Cardio Routine? 

In case this session seems too intense and you need to decrease the intensity in order to endure it until the end, here is how to proceed: 

Option 1 - decrease the working rounds and instead of performing 5 total rounds, you can begin with 3 and increase once getting better and progress. 

Option 2 - increase the between round resting periods. In that case, we have 90 seconds rest between each round. To make this session easier, once finishing with the 90 second mark, pause the video, on a separate stopwatch count for 1 minute, play the video again and continue. This approach will increase the rest to 2:30 minutes. 

Pick only 1 of the 2 options above and enjoy your low impact workout.

7 Minute Full Body Warm Up

Warming up properly before each low impact cardio workout is mandatory due to various reasons: 

1. A good warm up will increase the core and body temperature which will excite and wake up the nervous system. That itself will enhance the exercise and workout performance. 

2. When your nervous system is awake, you will feel the mind-muscle connection on a whole different level which results in better muscle build, targeting the right muscles and the sense of activating what should be working. This is highly important because the body usually compensates with the dominant muscles but when these get tired too quickly or early in the session, the rest of the tension will be placed on the joints анд лигаментс which leads to injuries or unnecessary pains. It's better to be avoided. 

3. Risks of injuries will decrease. 

4. Increased range of motion due to the mobility movements involved in the warm up session. The joints will feel looser and the arms and legs will move better and with fewer blockers. That itself is a factor for a good exercise technique. 

Is It Okay To Do Low-Impact Cardio as a Beginner? 

The bodyweight low impact cardio or HIIT is a great way for each beginner to get in shape without placing too much stress on the joints and ligaments. It is a safe yet high-intensity method that will equally develop strength endurance and cardio at the same time. A win-win training approach that will deliver results without taking much of your valuable time because such routines last between 5 and 30 minutes duration. 

How To Do Low Impact Cardio at Home?

To begin your low impact cardio journey at home, you can start by doing bodyweight HIIT workouts, but without any jumping. It is a great approach since bodyweight movements provide a big amount of exercise ideas that will never get you bored because if that happens, you will lose motivation and will quit the process. The more engaged and fired up your brain is at the beginning, the higher the probability of you sticking to your training program and progress over time. 

What Is The Best Low Impact Cardio Workout? 

The best low impact cardio workout is the full body session where all muscles in the body will be engaged and while the cardio work is challenged as well. This choice will also burn many calories since by targeting all muscles and treat the body as a whole unit, instead to target muscles in a separate way, you will need more energy in order to perform such movements. All of this combined will outline the best low impact cardio routine.

But bear in mind that factors such as exercise selection, workout structure, exercise sequence are critical and will determine if such workout is the best one for yourself, or not. 

Can You Lose Weight With Low Impact Exercises? 

Losing weight with low impact workouts is no different compared to any other training style. What will determine the weight loss is the workout consistency, diet and recovery, or how you sleep. If you eat more calories than you need, you will not lose weight. A calorie deficit should be created in order for your body to start slimming down, to get fitter and to drop the water retention and excessive fats.

There is no magical fat loss exercise no matter what is preached around the net. Without eating less than you need or if some of these 3 factors are not being covered, you will meet hard times with dropping the weight. 

What Are The Best Low Impact Cardio Exercises? 

The best low impact cardio exercises are the movements which when being performed, the body will respond in the best possible way without any pains afterward nor any discomforts. In addition, such a claim should be made only for moves that have higher difficulty and in short will push yourself while performing and that will create the necessary stimulus and calories burnt.   

Here are a few low impact cardio exercise examples: 

1. Crawling and multiple variations. 

2. Low impact burpees. 

3. Squat variations. 

4. Lunge variations. 

5. Slow and controlled push ups. 

6. Sit outs. 

7. Slow mountain climbers. 

8. Hollow body holds. 

9. Slide exercises - use towels and a sliding surface such as a tiled or wooden floor. 

More on the topic: what are the best low impact exercises

How Often To Do Low Impact Cardio? 

To get good results with low impact cardio workouts at home, begin by following 3-4 full body sessions per week of 20-30 minute duration. That frequency will challenge you enough to move forward and will allow you to get sufficient rest between sessions. In case you would like to train high-frequently, you can go for 5-6 low impact routines per week by doing 10-15 minute cardio workouts. 

2 Low Impact Cardio Workouts For Brginners at Home 

As a beginner, having a few extra workout options would be a great addition to your process. With that in mind, as gratitude that you came so far on this article, I have prepared 2 full body low impact beginner cardio workouts for you. 

Both sessions are follow along and you only have to warm up and execute. 

15 Minute HIIT Workout For Beginners at Home

The following 15 minute HIIT workout for beginners without jumping is built out of 6 exercises. 30/20 seconds of work/rest protocol. 

3 total rounds to complete. 

1 minute rest between rounds. 

The HIIT exercise list: 

1. Squat to thoracic rotation to knee tap. 

2. Walk out push up. 

3. Side to side pulsing squat. 

4. High knees to sit out - 8 high knees to 4 sit outs. 

5. Plank twists to push up. 

6. Sprinter sit up. 

7 Minute HIIT Workout For Beginners

The 7 minute low impact workout for beginners combines 6 movements. 30/20 seconds of work/rest. 

2 rounds to be completed. 

90 seconds rest between rounds. 

The low impact exercise list:

1. Squat to knee-elbow tap. 

2. Walk out. 

3. Cross step lunge. 

4. Rotation foot tap.

5. Shoulder tap to knee and ankle taps. 

6. Cross body ankle tap plank. 


Low impact cardio workouts at home are great for the fitness beginner because such sessions will not stress the joints and that will allow the trainee to enjoy training more and eventually, to remain consistent in the first couple of months. In addition, low impact exercises can be stacked into HIIT routines which is the absolute best when it comes to a more safe high-intensity cardio training. 

Today we have reviewed a complete 30 minute low impact cardio workout for beginners at home. 6 movements, 30/20 seconds on, off, 5 working rounds, 90 seconds rest between. 

You have also a 7 minute full body follow along dynamic warm up video which can be used not just before this session but before any bodyweight workout you might want to do in the future. 

What is your favorite low impact cardio exercise? 

Comment below! 

To your Fitter self, 


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