No running cardio

Cardiovascular exercise (or cardio for short) is good for your heart health and also burns kilojoules at a higher rate, which can help you manage your weight.

If you have been inactive for a while, have heart disease, a close relative with heart disease, any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before following this workout.

No running cardio

1. Dips on floor/bench

Dips on floor/bench
  1. Position hands and feet shoulder-­width apart on the floor/bench  with bent knees 
  2. Straighten arms, lifting your hips off the ground
  3. Bend elbows until 90 degrees, lowering body toward floor
  4. Push straight back up to the starting position

2. Push ups on bench/wall/floor

Push ups on bench/wall/floor
  1. Position hands shoulder width apart on floor, knees bent, legs crossed
  2. Bending at elbows, lower yourself down 
  3. Keep back straight and core engaged
  4. Push back away from the wall straightening elbows 

3. Three way arms

Three way arms
  1. Hold a water bottle or weight in each hand
  2. Perform a front raise, keeping elbows straight to lift wrists to shoulder height in front of your body
  3. Perform a lateral raise, keeping elbows straight to lift wrists to shoulder height to the side of your body
  4. Perform a shoulder press, extending elbows to push weights above head

4. Chair single leg squats

Chair single leg squats
  1. Stand on one leg, in front of chair
  2. Slowly squat to sit down onto chair
  3. You can use your other foot to guide you and balance (by tapping on the ground as needed)
  4. Make sure that your knees stay aligned and do not drop or bow either side
  5. Your knee should not pass over your toe
  6. Stand back up again

5. Lunge with twist

Lunge with twist
  1. Complete a lunge, bending at both knees to lower downwards
  2. Your knees should not pass over your toes
  3. Instead of bringing the forward leg back to the starting position, raise it up off the floor while lifting the arms overhead
  4. Keep the knee bent at 90 degrees

6. Lunge with bicep curl

Lunge with bicep curl
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge, bending at your knees to lower downward
  3. Do not let your knees pass over your toes
  4. When in the downward lunge complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again and step back to the starting position
  6. Repeat alternating legs

7. Step up knee lifts

Step up knee lifts
  1. Position left foot on a step and keep here throughout the entire movement
  2. Step up with right leg and without touching the step with your right foot, bend your knee to bring up towards chest
  3. Step straight back down again with your right foot and then your left foot

8. Rows

  1. Hold a water bottle or weight in each hand
  2. Tip forward at hips, keeping back straight and core muscles tight
  3. Bend at elbows to squeeze shoulder blades backwards, tensing your mid back muscles as you do so
  4. To progress this exercise, aim to complete standing on one leg

9. Mountain climber twists

Mountain climber twists
  1. Start on your hands and toes
  2. Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
  3. Quickly alternate legs while keeping your core muscles tight