Low-Impact Intervals

Low-impact cardio intervals using step-outs, taps, and shuffles to raise heart rate safely.

1. Marching On Spot

   4 sets

   0 reps

   20s rest

2. Jack Step

   4 sets

   0 reps

   20s rest

3. Alternating Step Out

   4 sets

   0 reps

   20s rest

4. Boxer Shuffle

   4 sets

   0 reps

   20s rest

5. High Knee Tap

   4 sets

   0 reps

   20s rest

6. Elbow To Knee Twists

   4 sets

   0 reps

   20s rest

7. Jab. Boxing

   4 sets

   0 reps

   20s rest

8. Side to Side Box Shuffle

   4 sets

   0 reps

   20s rest

Core-friendly intervals blended with gentle cardio to maintain a steady aerobic pace.

1. Dead Bug

   4 sets

   0 reps

   20s rest

2. Bird Dog

   4 sets

   0 reps

   20s rest

3. Front Plank

   4 sets

   0 reps

   20s rest

4. Jack Step

   4 sets

   0 reps

   20s rest

5. High Knee Tap

   4 sets

   0 reps

   20s rest

6. Marching On Spot

   4 sets

   0 reps

   20s rest

7. Side-to-Side Leg Swings

   4 sets

   0 reps

   20s rest

Step-ups, squats, and bridges done as intervals to train legs and lungs without pounding.

1. Air Squat

   4 sets

   0 reps

   20s rest

2. Transverse Step Up

   4 sets

   0 reps

   20s rest

3. Straight Leg Hip Bridge

   4 sets

   0 reps

   20s rest

4. Alternating Step Out

   4 sets

   0 reps

   20s rest

5. High Knee Tap

   4 sets

   0 reps

   20s rest

6. Marching On Spot

   4 sets

   0 reps

   20s rest

7. Boxer Shuffle

   4 sets

   0 reps

   20s rest

8. Side-to-Side Leg Swings

   4 sets

   0 reps

   20s rest