NourishMoveLove: 15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)

15-Minute Standing Cardio Workout is a short but fun cardio workout from NourishMoveLove. It is mostly low impact. There are a few moves with impact but there is a modifier showing a low impact version. This is a great workout to use as an add on to another workout either to warm yourself up or finish the workout off. But if you use it as a finisher you will need to cool yourself down. I used it to warm myself up before doing another workout. It is short so I didn’t actually start sweating until there was 3 minutes left of the workout but that’s fine with me. It got my heart rate elevated and my body moving and ready for my main workout. According to my Apple Watch I burned 143 calories. Unfortunately, unless I set my watch to “walk” it doesn’t tell me how many steps I do per workout.

This workout is done interval style: 40 second of work followed by 15 seconds of rest. There is a timer in the lower right-hand corner of the screen counting down the total workout time. There are two exercisers. The trainer, Lindsey Bomgren, does high impact moves. The other exerciser does low impact versions.

15-Minute Standing Cardio Workout is 18:23 minutes; 1 minute intro, 1 minute warm up and no stretch. No equipment needed but I used some 2 pound handweights for #6 just to add a little more intensity.

1. One leg remains stationary, hinge forward slightly, other leg taps out to side then behind you
2. Alternating hamstring curls
3. Repeat #1 on other leg
4. Wide side steps, 2 to each side, with jumping jack arms
5. Alternating knee slams (hinge forward in split stance with arms extended overhead, bring back knee forward while bringing arms down to knee, split stance leg positions swap and repeat slam on other leg)
6. Two front jabs with same arm while tapping same side leg out to side, repeat on other side of body
7. 2 jumping jacks (or low impact jacks) plus alternating front kicks, once each leg
8. Lateral lunge into a knee raise, reach hand to floor while in lunge
9. 3 jogs then pause briefly with one knee raised
10. Repeat #8 on other side of body
11. Lateral skaters
12. 40 second rest
13. 4 jump ropes + squat step forward and back
14. Alternating wood chops (clasp hands, hop lunge side to side while chopping clasped hands down to side)
15. Fast feet to count of 4 then do a wide lateral step and repeat
16. Repeat #9 but travel forward and back
17. 3 lateral shuffles to side then hinge forward and tap hand to floor
18. Repeat #16
19. Stand with hands behind head, 2 lateral step squats then raise one knee and bring opposite elbow to knee, repeat step squatting in opposite direction and raising other knee

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