No running cardio
Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing.
An alternative for the step exercise is marching on the spot.
If you have been inactive for a while, have 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.
Warm‑Up (2 minutes)
Choose any gentle, dynamic movements like arm circles or shoulder rolls to improve blood flow and joint mobility. Then start to slowly increase your heart rate and prep your lower body by marching on the spot with high knees or jogging on the spot.
1. Lunge with twist
Recommended Repetitions: 10-15 repetitions each leg
- Hold a weight/water bottle in your hands
- Step forward to complete a lunge - bend your knees to approximately 90 degrees as you reach the full range
- Keep your torso upright and your core engaged
- Twist to the left and then the right - try for your full range of motion here
- Push off from your front leg to return to the starting position
- Repeat, alternating legs
2. Jumping jacks
Recommended Repetitions: 20-30 repetitions
- Stand with your feet together, knees slightly bent, and arms at your sides
- Jump your legs apart, landing with soft knees, while raising your arms overhead
- Jump your legs back together, returning to your starting position
3. Lunge with bicep curl
Recommended Repetitions: 20-30 repetitions each leg
- Hold a weight/water bottle in each hand
- Step forward to complete a lunge - bend your knees to approximately 90 degrees as you reach the full range
- Keep your torso upright and your core engaged
- Complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
- Lower weights back down again. Push off from your front leg to return to the starting position
- Repeat alternating legs
4. Squat reach and jump
Recommended Repetitions: 10-15 repetitions
- Keep your feet shoulder-width apart and perform a squat by bending at the knees to lower yourself downwards
- Tip: Your knees should not pass over your toes
- From the squat position, straighten and jump upwards, reaching both arms forward
5. Mountain climber twists
Recommended Repetitions: 10-15 repetitions each side
- Start on your hands and toes
- Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
- Quickly alternate legs while keeping your core muscles tight
- Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees
6. Step up knee lifts
Recommended Repetitions: 15-20 repetitions each leg
- Lift one foot and position it in the middle of the step
- Step up with the opposite leg and, without touching the step, bend your knee and bring it up towards your chest
- Step straight back down again, and bring other foot off the step, returning both feet down to the ground
- Repeat on opposite leg
7. Lateral hops
Recommended Repetitions: 20-30 repetitions
- Keeping your feet hip distance apart, jump from side to side, jumping over an imaginary obstacle
- Land with soft knees
- Try to remain on the balls of your feet
8. Advanced jumping jacks
Recommended Repetitions: 20-30 repetitions
- With your feet wide, lower into squat
- Extend your arms out to the sides of your shoulders, palms facing up
- Jump out of the squat, bringing your feet together and clap your hands overhead
