Low-Impact Non-Stop Cardio Workout! No Equipment Needed! | UPBEAT – Day 19

Low Impact Non-Stop Cardio Workout is a fun and effective cardio workout from Sydney Cummings. Though the words “low impact” are in the title, this isn’t a low impact workout, at least as Sydney performs it. She does show low impact modifications for all of the exercises but actually performs many of them with impact. So yes, it can definitely be a low impact workout, but Sydney herself does not perform it that way. Sydney is great at showing form and giving alternatives for exercises, but do not plan to follow her as she exercises–for that reason. She is the only one in the video (so no background exercisers to follow when she stops doing the exercise), and she frequently stops to demonstrate form and give alternatives to the main exercise. And when she joins you again, if you are continuing the exercise at the same tempo, she will be on a different tempo. Plus, if you are doing the low impact version of the exercise, she isn’t so you are on your own throughout the interval. I got a good cardio workout! I burned a total of 246 calories in 32 minutes. And those knee drives at the end! They fried the working leg!

The exercises are all done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Sydney previews your next exercise. There is also another timer in the upper right hand corner of the screen counting down the workout time. Throughout the workout little advertisements for things Sydney sells pop up in the lower left hand corner of the screen.

Low Impact Non-Stop Cardio Workout is 32:50 minutes, 2 minute warm up and 1:30 minute stretch. Equipment: step at lowest level. Sydney’s looks like the step topper, which is 4 inches. My step was at 8 inches. Sydney also has 5 pound dumbbells that she never uses. I used 3 pound dumbbells for #6 and 8.

1. Lateral steps side to side over step
2. Lateral lunge to squat (stand with one foot on step and one on floor beside step, do one narrow lunge then step floor foot out to side into a side lunge)
3. Repeat #1
4. Repeat #2 on other leg
5. Step up knee drive (stand on floor facing step, step one foot on top of step doing a knee raise, then step back off step tapping foot behind you)
6. On floor (no step) do 2 jabs + one cross punch
7. Repeat #5 on other leg
8. Repeat #6 with arms swapped
9. Standing skip climbers (alternating hopping knee raises, punch opposite hand overhead when knee raises)
10. Butt kick crosses (alternating hamstring curls bringing heel to glutes and tapping heel with opposite hand)
11. Repeat #9 & 10
12. Squat to front kick (one squat + one front kick, alternate legs when kicking)
13. Skater hops (lateral skaters)
14. Repeat #12 & 13
15. Inchworms (start standing, hinge forward placing hands on floor, walk hands out to plank, walk hands back to feet)
16. Prisoner squat to heel tap (stand with hands behind head and elbows out to sides, squat, when your raise out of squat, lift one leg, leading with insole and tap insole with opposite hand, alternate legs after each squat)
17. Repeat #15 & 16
18. Front to side jacks (on jumping jack + when feet are together punch both hands in front of you with a jump; the preview shows the low impact version but Sydney does the actual jumping)
19. Low squat shuffle (lower into a partial squat, lateral shuffle side to side while remaining in partial squat)
20. Repeat #18 & 19
21. Knee drive (with one foot on step, do knee pulls with other leg, reach arms overhead and pull hands down to knee when you raise it)
22. Speed taps (stand behind step and alternate hop tapping step with toes)
23. Repeat #21 on other leg
24. Repeat #22

For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.