A perfect 30 minute full body no repeat, low impact steady state cardio workout at home (LISS) that requires a continuous, maintainable level of effort!
Cardio workouts and HIIT workouts are very different. HIIT is absolutely one of my favourites however low impact cardio such as walking (daily steps target etc), swimming, cycling all contribute to improved cardiovascular health, great for mood boosting, burns energy and still allows for recovery. You have to be aware when your body needs a complete rest also.
This full body cardio workout is a perfect session to burn that energy whilst not over exerting on those active rest days or after a weight session.
No equipment required, you will simply need a mat and a bottle of water.
Please remember that you can’t out train a poor diet.
Nutrition, a training plan, training with intensity and activity levels outside of specific workouts all go hand in hand in order to see and feel results.
The timer will be on for 45 seconds of work for each exercise and no rest. Ensure you pace yourself as there is no specific rest!
ALT REAR STEP LUNGES
LATERAL LUNGE TO FOOT TAP
LUNGE TO KNEE DRIVE
LUNGE TO KNEE DRIVE (switch)
PLANK WALK OUT TO PUSH UP
PLANK LEAN TO CROUCH
SQUAT WALK TO SQUAT
QUIET PUSH UP BURPEE TO TOES
PLLANK HOVER STEP IN
X1 LEG DOG TO KNEE TUCK
X1 LEG DOG TO KNEE TUCK (switch)
SQUAT TO ALT REAR FOOT TAP
STANDING ALT STRAIGHT LEG KICK
KNEE CROSS BODY CRUNCH
KNEE CROSS BODY CRUNCH (switch)
LATERAL LUNGE TO KICK
LATERAL LUNGE TO KICK (switch)
CROUCH ON TOES TO ARMS UP STAND
CURTSEY HAND TOUCH TO KICK
CURTSEY HAND TOUCH TO KICK (switch)
SKIER TO TOES
PUSH UP TO ALT SIDE PLANK
ON ELBOWS ALT LEG EXTENSION
SUMO SQUAT w/PULSE
SPRINTER KNEE DRIVE TO TOES
SPRINTER KNEE DRIVE TO TOES (switch)
SUMO SQUAT TO HAND TAP
PLANK ELBOWS TO ALT SIDE PLANKS
PLANK SHOULDER TAPS
PLANK UP & DOWN TO FEET IN & OUT!
Remember.. pace yourself and don’t strain!
I hope this is useful to you whether you are completing the EPIC Program or are simply completing the other workouts in the playlists!
Enjoy and have fun!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.