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20-minute Low Impact Cardio Workout for Weight Control
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
21-minute workout video. Cardio, Low Impact. targeting Full Body, Core, Legs, Arms. low intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of a series of low-impact exercises designed to elevate heart rate and improve fitness. It includes movements like knee raises, punches, squats, and controlled burpees, all performed with a focus on safety and form.
🏃 Guide
This workout is designed for individuals looking to improve cardiovascular endurance while minimizing impact on joints. It effectively raises heart rate and burns calories without high-impact movements.
Benefits
Improves cardiovascular endurance
Aids in weight control
Step-by-Step Guide
1
Cross Knee to Elbow
March on the spot, bringing knees up across the body to meet elbows. Feel your core engage. Maintain a steady pace to avoid strain.
2
Jab Punch to Knees
Perform jab punches while lifting knees. Focus on engaging your core and maintaining a strong stance.
3
Squat Reach Up
Squat down and reach arms overhead as if lifting weights. Ensure knees stay behind toes to protect joints.
4
Jog on the Spot
Lightly jog in place, keeping feet light. Maintain a comfortable pace to avoid ankle strain.
5
Step Out Star Jumps
Step out to the side with arms raised, or jump if comfortable. Modify based on your fitness level.
6
Fast Punches
Throw straight punches while maintaining a strong stance. Keep movements controlled to prevent injury.
7
Squat to Knee Drive (Right)
Perform a squat followed by driving the right knee up. Engage your core and maintain balance.
8
Squat to Knee Drive (Left)
Repeat the previous exercise, driving the left knee up. Focus on form and control.
9
Slow Mo Mountain Climbers
In a plank position, bring knees to chest slowly. Maintain a strong core and avoid rushing.
10
Slow Mo Burpees
Step back into a plank, step forward, and reach up slowly. Modify with a jog if needed.
Safety Notes
Consult a healthcare provider if you have joint issues or cardiovascular concerns. Avoid if experiencing acute pain.
Duration: 21m 44s
Difficulty: Easy
Intensity: Light
Suitable for: Light Activity level
Suitable Conditions
ObesityOverweightHypertensionDiabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
CardioLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#21 min#half hour#Cardio#Low Impact#beginner#None#Full Body#Core#Legs#Arms#low