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, 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. Three way arms

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

2. Lunge with twist

Lunge with twist
  1. Hold a weight/water bottle in your hands
  2. Step forward to complete a lunge - bend your knees to approximately 90 degrees as your reach the full range
  3. Keep your torso upright and your core engaged
  4. Twist to the left and then the right - try for your full range of motion here
  5. Push off from your front leg to return to the starting position
  6. Repeat, alternating legs

3. Jumping jacks

Jumping jacks
  1. Stand with your feet together, knees slightly bent, and arms at your sides
  2. Jump your legs apart while raising your arms overhead
  3. Jump your legs back together, returning to your starting position

4. Lunge with bicep curl

Lunge with bicep curl
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge - bend your knees to approximately 90 degrees as you reach the full range
  3. Keep your torso upright and your core engaged
  4. Complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again. Push off from your front leg to return to the starting position
  6. Repeat alternating legs

5. Squat reach and jump

Squat reach and jump
  1. Keep your feet shoulder-width apart and perform a squat by bending at the knees to lower yourself downwards
  2. Tip: Your knees should not pass over your toes
  3. From the squat position, straighten and jump upwards, reaching both arms forward

6. 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
  4. 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

7. Step up knee lifts

Step up knee lifts
  1. Position one foot on a step, keeping it here throughout the entire movement
  2. Step up with the opposite leg and, without touching the step, bend your knee and bring it up towards your chest
  3. Step straight back down again, and bring other foot off the step, returning both feet down to the ground
  4. Repeat on opposite leg

8. Lateral hops

Lateral hops
  1. Keeping your feet hip distance apart, jump from side to side, jumping over an imaginary obstacle
  2. Land with soft knees
  3. Try to remain on the balls of your feet

9. Advanced jumping jacks

Advanced jumping jacks
  1. With your feet wide, lower into squat
  2. Extend your arms out to the sides of your shoulders, palms facing up
  3. Jump out of the squat, bringing your feet together and clap your hands overhead