Bodyweight Workout: 15-Minute Low Impact Cardio

Follow along with this quick and efficient bodyweight workout you can do anywhere, anytime! It’s 15-minutes of low-impact cardio; a great pregnancy workout, postpartum workout, or beginner workout at home. All you have to do is press ‘play’ and follow along!

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 15-Minute Low Impact HIIT Cardio Workout on YouTube here.

If you follow me on social media, you may you may recognize this 15-Minute Low Impact Cardio Workout from the Facebook Live video I shared just over a month ago.

After sharing this video, I received several messages asking for this bodyweight workout to be saved and added to the blog. So here it is, another full-length workout video.

I created this workout in my third trimester of pregnancy as an effective bodyweight workout that would raise my heart rate in a low impact way.

Which also makes this a great beginner workout at home. Or in my current case, a great low impact post-baby workout. 

As a new mom, finding time to workout out has a whole new set of challenges so I love that this bodyweight workout is just 15-minutes.

To be honest, these non-stop, 15-minute power workout sessions are some of my favorite workouts — it’s quick and efficient.

In fact, one of my all-time favorite workouts on the blog is this more advanced, higher impact, 15-Minute HIIT Cardio Workout.

beginner workout at home

This bodyweight workout is proof you can work up a sweat in just 15-minutes and with no equipment.

I personally transitioned to low impact workouts in the latter part of my second trimester of pregnancy. Read more about modifying your workouts during pregnancy in this post.

That said, this low impact workout is great for anyone looking for a quick bodyweight workout at home!

low impact exercises

Benefits of Low Impact Cardio Workouts

I first mentioned this in my 10-Minute Low Impact HIIT Workout post, but I think it’s worth saying again — low impact workouts are not just for pregnancy, they are for everyone in all seasons of life. Whether you’re:

  • Recovering from an intense workout and need a low impact recovery day.
  • Recovering from an injury, or need a more joint-friendly, no-running cardio workouts.
  • Working out near a sleeping baby or don’t want to disturb a downstairs neighbor.
  • Beginning or getting back into a steady fitness and weight loss routine; like post-baby.

Eliminating high impact exercises creates a more joint-friendly workout, that still allows you to raise your heart rate for a bodyweight cardio workout.

Benefits of regular cardiovascular exercise include improved memory, increased mood, increased oxygen supply in your muscles, and improved blood sugar control {the Cleveland Clinic}. And that’s all in addition to maintaining good heart health.

So press ‘play’ and sweat alongside me during this 15-Minute Low Impact Cardio Workout. We’ll raise your heart rate while toning both your upper body and lower body through large, dynamic exercises. 

Bodyweight HIIT Workout

The Workout: Low Impact Cardio Bodyweight Workout

Equipment: Bodyweight

Instructions: Follow along with the video at the top of this post. I’ll coach you through each exercise and timed interval. This is a total body HIIT workout with limited rest, so get ready to move.

We’ll perform each bodyweight exercises for 30 seconds. The goal is to move directly from one cardio exercise to the next to maximize calorie burn and make the most of our 15 minutes together. Try and take as few breaks as possible.

Note, this workout is performed in 30 second timed intervals. If you want to follow along on your own timer, I personally suggest the Tabata Pro Timer App for iPhone.

Warm Up — If you’d like a longer warm up I suggest this 5-Minute Warm Up for At-Home Workouts

  1. Squat + Alternating Balance Punch 
  2. 3 Knee Drives + 3 Lunge Pulses 
  3. Front Knee Strike + Rear Kick
  4. 2 Jabs + 1 Squat 
  5. 2 Lateral Walks + 1 Cross Jab
  6. Sumo Squat + Reach 
  7. Speed Bag 
  8. Front Kicks 
  9. Side-to-Side Squat Punch + Row 
  10. 3 Fast Feet Floor Tap

Repeat all 10 bodyweight exercises X 2 sets; taking a 60-second rest between sets.

Cool Down — If you have time this 10-Minute Recovery Flow Yoga sequence makes a great cool down.

If you like this 15-Minute Low Impact Cardio Workout, you’d also enjoy this 10-Minute Low Impact HIIT Workout!

For more low impact workouts click here!

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bodyweight workout video

2 comments
  1. Thank you so much! This workout was great. I’m pregnant and finally feeling up to working out. It’s great to exercise and know what moves are safe.

    • Lisa! Congrats on your pregnancy and so glad you love this low impact workout! It’s a great way to keep moving throughout pregnancy + postpartum (when you’re ready to get back into thing)! Keep up the great work mama! -Lindsey