Low impact, high intensity intermediate home cardio workout

18May

Low impact, high intensity intermediate home cardio workout

By Cardio , , , , , , , , , 32 Comments
Video Transcript

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today’s workout is low impact but high intensity it’s safe on the joints great for the heart and lungs and a good solid calorie burn we hope you enjoy have fun welcome to turbo 20s knees up into the hands how are you going tasha good thanks you’re feeling good how are you feeling i’m feeling all right i’m feeling ready for this we’ve got low impact high intensity we’re going to both do low impact today i think it’s quite nice because often we’ve got one doing the high impact we could call that showing off but today we’re gonna do low impact only you know i don’t do high impact anymore you don’t hamstrings no i don’t i don’t do anything normally do high impact yeah you normally do an alex normally does high impact i don’t and that’s a practical thing my knees can’t take it my knees and my joints just aren’t good enough so i’ve kind of opened up here so i’ve had to concede but you know we’re going to show today that you can still get a great workout without having to go high impact and this workout is just for us low impactors no high impact was invited isn’t that nice feeling like you’re a high impactor and you’re you’re invited everyone everyone’s invited i’ll enjoy this everyone’s invited but you can’t there will be people taking part dip and reach who watch it being done in low impact and they’re going to do it high impact aren’t yeah we know who you are mrs bartlett being one of them um but there’s plenty of others that are going to be doing the same but this is our party three two one okay so it’s all cardio okay it’s 20 second bursts and it’s called turbo twenties four exercises in a row then a completely a 20 second rest no rest between the four exercises have we got that once that clock starts we go we go it doesn’t stop we’re gonna start with low box steps three so we come low two one here we go to 20 seconds as fast as you can go keeping that core nice and tight and from here we move into half stars should we do the right side you’ll get the picture you can slow down if you want to so we’re going pretty quick here but you don’t have to go as fast as us into the half stars in three two one here we go so just one side there so you feel that intensity building up and from here we go 20 seconds of straight punches okay now these straight punches they’ve got to be full power everything we do today is our maximum intensity that’s why it’s called a turbo 20 three two one here we go so full power absolutely fire them out and then we’re doing half stars on the other side come on power power power you’ve got to really fire it up now determination and drive push push you’ve got it three two one here we go other side now push working through stay the pace [Music] come on your speed your best speed what do you got what do you got three two one wow that’s tough yeah it’s tough now you can pause at any time i’m not going to use that language as much today because we’re really looking at low impact high intensity but you know that take that as a given i want your personal best we’ve got running punches three two one no sorry that’s bad oh bad today you’re bringing in contraband moves then we’ve got half scotties which is like the half star difference being it’s a scotty three two one here we go there we go and then uppercuts from this your best speed remember so you might be half our speed or double it doesn’t matter but that intensity’s gotta feel high dig dig into the uppercuts next three two one here we go it’s a real power now and then we go the other side work it through work it through work it through push push push push come on come on three two one here we go ah just carry on doing that whatever that is you got it he’s changing yeah they are turbo twenties hey three two one oh it’s good i just want it you sound surprised hook and knee left 20 seconds it’s good good for you three two one here we go and then we go straight on uh no we don’t yeah let’s go straight to the other side actually i changed my mind there i’m struggling now come on it’s your best we are going fast three two one but that’s because how we’re styling this is a level three to four then we’ve got low side steps so we come into that squat pulse position and we pop out the right leg three two one here we go feel the burn feel the burn [Music] push push push push come on come on come on three two one here we go change sides change this always a quick change stay the pace come on core strong shoulders proud three two one still good still good the sequel good first one still good second one touch and raise next still good still good yep still as good as it was three two one here we go so you can touch like tash or you can halfway house like me we’re going to high knee runs after this shoulders stay proud there tash don’t worry about touching the floor just worry about keeping that form i’m limiting my range so i can maximize my engagement three two one so high knee runs as fast as you can do that and then we go into hack squats you know one of them is yep push push push push dig dig dig three two one and then from this hamstring punches that’s the one where you heal yourself in the bottom [Music] and throw a punch three two one here we go actually i can do the other way fast as you can now so the real generate the power on the punch touch really fire it up [Music] three two one pretty relentless okay it goes quick though doesn’t it absolutely so now we’ve got a five level core one starting with standing crunches which should be here okay it’s less cardio this more core still a bit of both i like it three two one so really engage the abs on this sucking the belly button in from this we go left side oblique crunch okay 20 seconds three two one here 20 seconds here now keep working it through and then we change over to the right three two one here we go good work stay the pace put your heart into it now three two one it’s a crossbody row crunch hang on i’ve got that it’s here here start that clock again to 20 seconds i messed that up into touch is that all right still good you’re the boss still good still good i’m not the boss the boss bruce springsteen i think apparently it’s his nickname isn’t it yeah your bruce fan two maybe old old people can’t say i am particularly i don’t really know enough about it i know that seasoning come on almost there now build that core sucking in three two one for me the boss is uh david bowie that’s the boss you know the music is yes my wife is the boss at team body project but she’s not bruce springsteen’s boss um back to the start as they say that was really good was it yes i’m liking you you’re getting there i’m liking your good reviews today sorry i know i am i’m liking them don’t be sorry it’s um your heart rate’s still up it’s um really hard good yeah no no i like’s good good it’s a good word good we ready starting again if we do alex was just telling us to wind it on then we were buying some time weren’t we three two one low box steps 20 seconds now actually i’m gonna push off the left but you can push off either one so as low as you can as fast as you can your best how long has gone in total alex that’s well okay it feels longer three two one half stars on the right and then straight punches remember the speed and power is your decision today i’m dripping hydrate when you need to do pause if you have to do your best to push it to your personal limit today three two one here we go power now come on come on tash come on everybody let’s go let’s go i love a straight punch straight down the pipe down the line come on it’s all body changing stuff this change juice flowing through the body three two one here we go other side now getting that energy adrenaline flowing through your veins your speed your pace because i’m going quick this is as quick as i can go bringing a bit of authenticity here today taking it to my personal best three two one was that magnificent yes that’s better that’s a good way better could do better running punches next are we ready yup i don’t know i’m waiting for that clock three two i’m getting battered here one let’s go into the half scotties from these the heat’s not helping either the heat’s not helping no but let’s keep pushing now [Music] [Applause] stay the pace stay the pace stay the pace three two one half scotties now let’s go so that one side getting worked hard and then we go into the uppercuts next really gotta generate the energy from them your personal best i’ll say it a thousand times three two one don’t compare to me and tosh positively negatively in any way just do your thing i support your thing i look at someone’s individual capacity where are they taking it where are you taking it how far along your line are you three two one that’s what today’s about it’s about your line finding the end of your line where you push out of that comfort area and into that new zone where we find the elusive the famous the infamous the magnificent change juice three two one the good change juice yes hook and knees next yes that’s the noise do that one again that’s the noise [Laughter] are we ready three two one you did that like do that again let’s push on now come on dig in deep working hard straight over to the other side in three two one here we go who said low impact cannot be challenging who said low impact cannot get the most from our bodies whoever said it wasn’t me because i know and i feel three two one low to the side here we go sitting as low on that left leg as you can popping that right leg out in and out imagine you’re stood on the equator southern northern southern northern southern northern great does that make sense to you two that would be fun wouldn’t it imagine doing this on the equator you’re really hot there’s another half of your workout in the southern hemisphere in the northern hemisphere [Music] where can you do that is there any way you can actually do that there must be your morning workout three two one morning workout in the northern hemisphere southern workout exactly afternoon workout yeah yeah yeah yeah where can we do that tell us comment touch and raise next wow three two one digging deep into that reserve now feeling the heat the pain i like to think about the difference the pain gives me a message the good pain yeah that we’re feeling it sends me a message and that message is congratulations your body’s changing knee run three two one here we go fast as you can there’s the message listen to it it’s a positive message this pain is good this pain is improving this pain is progressing this pain is doing everything that you want it to do so push into it three two one push into these hack squats this is a power move generating that power into the hamstring punches next hey push dig work fire three two one hamstrings now bastard cantash call strong and really throw the shots hard come on come on i’m losing my timing i’m losing my coordination three two one yeah yeah exactly oh i need some water in a second standing crunches next and then that’s two rounds down that’s one quick three two one to core now really using that core work it through dig [Music] three two one oblique on the left now so you can go quick or slow and controlled both are good working now working through getting everything done here today hey hey come on three two one other side drink that was a bit long that one maybe that was an alex time timer and then we’ve got the crossbody rose after this i kind of forget how to do that until i’m doing it you know what i mean three two one so we’re here here like this that’s it if you’re kind of drawing something across your body there and feeling that core working as you’re doing so keep pushing keep digging [Music] three two one almost got round two done now feel good like a little surprise for round three it’s a surprise always a song always who doesn’t like a surprise body project members that’s a daniel surprise three two one if you’d like to take part with us in more workouts just like this one come and join us at teambodyproject.com let’s get back to it do you remember that lovely little break that we enjoyed you had a chat you could tell me how well i was doing how good things were yeah that’s going okay but you can pause whenever you need to with my calculations this is about probably about five and a half six seven minutes of continuous work so we can tolerate that yeah we can push that i might not be speaking much from now on you ready for it no stops no stops unless you need one okay take one if you need one slow down if you have to personal best big effort now this is our everest all right are you ready i’m not three two low box steps one here we go this is the first every step taking us forwards that’s fast touch remember we haven’t got any stops now maybe go your speed go ignore me three two one half stars now let’s go and then we go into the straight punches we haven’t got that respite okay psychologically tough isn’t it that into this you’ve had it you’re thinking you’re working towards that rest yeah yeah three two one here we go so you can still take the break if you want i mean i don’t mind but i’ll be honest i have taken a little bit off of my intensity because i know what’s coming but that’s up to you it’s all down to you half stars next on the side three two one here we oh and go we go straight into the running punches keep pushing turbo 20s come on look at how much you’ve done three two one here we go look at what you’re achieving right now already this workout is a huge achievement every moment now is making that achievement even bigger where are you pushing where can you take it out your comfort zone half scotties three two one here we go let me go into the uppercuts after that we’re climbing that mountain we are climbing it just keep focusing on the next step and worry about anything except the next move the next moment three two one here we go push push come on push we got it we got it on to the other side next three two one here we go [Music] and after this straight into the hook and knee hook and knee next left side it doesn’t matter really we’re just going to change it up anyway three two one wow just dig now come on three two one other side and into them steps [Music] [Music] three two one there we go i am regretting this a little bit this really hurts now come on come on three two [Music] [Music] push three two one then into high knee runs push push push core strong focus focus three two one pack squats next [Music] hey three two one hamstring punches next we’re just digging in now three two one this one’s a mess everything’s a mess now though it’s carnage turbo 20s and your instructors can’t talk that’s good two one standing crunches [Music] i gotta stop saying it this is great this is good it’s good it’s all over soon soon soon soon three two one wow a bleak left come on this feels good now i can feel the i can see the ticker tape three two one it’s not quite there i can see it can sense victory you sensing victory i’m looking for it hey three two one every time i kind of forget where i am with this one to pull it across pull it across and we’re gonna finish for 30 seconds of straight punches okay just because i like to finish on a bombastic work exercise three two one other side why is it that every time with this move i kind of forget you’re doing it fine come on come on you can three two we are battered here come on 30 seconds as fast and hard as you can now come on this is it this is it turbo 20s team body project low impact high intensity come on come on work work work come on three two [Music] great job tash whoa that is the real deal i know you’ve heard it all before wow let’s get a little water guys keep moving keep moving keep moving i knew when you came through the door i was really psychologically having to ignore how much was coming in just focusing in on the moment yeah you can’t look too far ahead i don’t think you’ve just got to concentrate on the exercises it gets you in that life just focus on the now quad stretch i enjoyed it did you enjoy it i loved it it was better than good you were good fun today you brought your a game yeah you always bring your a game don’t you thanks yeah i don’t i hope so you always do you’re in the mode you’re in your moulds of alex bring your a game every day i’ve been taught well you’ve been taught well sometimes during my b games [Music] stretchy it’s nice isn’t it and i think probably hopefully our team members feel this but with a workout like that it’s nice to feel like you’re not on your own and hopefully you guys feel we’re with you in that session because you need that support uncoordinated yeah but that is fine it’s all my fault everything always always don’t worry about that let’s have a little stretch at the back here so kind of this way like this back foot flat as much as you can there we go nice stretch from the back core still engaged really feel it pulling across there feels nice changing the legs come across the chest that’s great well done team that was really tough really tough i like it you can go faster you can go slower yes exactly i say make it higher impact if you really really want to if you’re a little bit loco why not come down hang down stay there as long as you want because you’re a legend and therefore you deserve it what a win

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Running

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Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

  • Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
  • Getting Started: Start with short rides and progressively increase your distance.
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Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

  • Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
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Jumping Rope

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Comments (32)

  • @ivettelliteras6163 Reply

    GREAT workout Body Project! Kudos to Daniel for doing the work and instructing us in the process. That kicked my butt.

    And here is some info to answer your question about the equator, although it a few year later 😂 Google says: Quito, Ecuador is near the equator. Many people travel to see a monument there called "la mitad del mundo" (the middle of the world). With one foot on each side of a red line, a person can stand in the Northern and Southern hemispheres at the same time!

    Keep doing good work and blessings to you and the team!🥰

    May 18, 2024 at 2:10 PM
  • @cindylewis940 Reply

    This is my favourite workout so far. Seeing how positive Tarsh is motivates me, and Daniel is great.

    May 18, 2024 at 2:10 PM
  • @jendybacher Reply

    I am thoughtful that I found this channel 😊He motivated me to work out .

    May 18, 2024 at 2:10 PM
  • @wumao6797 Reply

    Ever since my 50th birthday I have to do low impact due to old army injuries. Even thou I am doing low impact my knee caps still give me problem after 30mins. What about you guys?

    May 18, 2024 at 2:10 PM
  • @bluebikester Reply

    Heerlijke workout, I love it.

    May 18, 2024 at 2:10 PM
  • @chonlanatmanowattanan5819 Reply

    Everyday from BKK ❤

    May 18, 2024 at 2:10 PM
  • @summertime87 Reply

    Thanks!

    May 18, 2024 at 2:10 PM
  • @AvecBella Reply

    Note to self: Nice one!!!
    Thank you, Body Project! ❤

    May 18, 2024 at 2:10 PM
  • @sergioandresescamilla9585 Reply

    I’m sorry but the coordination between you guys is not good

    May 18, 2024 at 2:10 PM
  • @hemangpathak7103 Reply

    My works as a Radiologist allows me to work out 3 times a week to get cardio in my routine with this amazing team . I can say that it is very well balanced routine which is safe, fun and effective. TY.

    May 18, 2024 at 2:10 PM
  • @hemangpathak7103 Reply

    My wife does this teams work out 5 to 6 times day. She is a Physical therapist. We believe that this Man is absolutely amazing and brings the best with a well programmed exercise routine. All videos are absolutely great. Thank you for what you bring to us. Keep it going. 👌👏🏼🙏🏽

    May 18, 2024 at 2:10 PM
  • @neelapatel3912 Reply

    Thank you so much for this amazing workout! I wasn't sure I'd get what I needed with low impact in terms of cardio but I did. And I smiled all the way through. Awesome instructor, such a positive attitude and excellent coaching throughout.

    May 18, 2024 at 2:10 PM
  • @shroomsforbreakfast Reply

    I burned 243 calories 🙂

    May 18, 2024 at 2:10 PM
  • @bgreisman288 Reply

    excellent workout. Reallyenjoyed it!!!!

    May 18, 2024 at 2:10 PM
  • @user-fz3yk1dg4n Reply

    How many calories does this workout burn?

    May 18, 2024 at 2:10 PM
  • @stephaniealegria4519 Reply

    This is one of my favorite workouts. ❤

    May 18, 2024 at 2:10 PM
  • @jennyjones319 Reply

    Thanks, great workout for low impact.

    May 18, 2024 at 2:10 PM
  • @SixTynN Reply

    Does anybody know where to go from here? i been doing this for about 3 weeks now, this is a really REALLY great video and i love it, but im starting to feel that i need something a little bit more difficult to keep progressing, does anybody know a good follow up video to this?

    May 18, 2024 at 2:10 PM
  • @nalinidovedy5700 Reply

    Thank you

    May 18, 2024 at 2:10 PM
  • @user-sq5rv7ho5t Reply

    Great workout! I was sweating more then any hi impact

    May 18, 2024 at 2:10 PM
  • @charlesharsha6527 Reply

    Is they a safe workout if you had your hips replaced 3 years prior to doing this program?

    May 18, 2024 at 2:10 PM
  • @Robloxiokoj Reply

    love this but why are there more ads in this video compared to the hour long body project video I did 2 months ago? the amount of ads I got mid workout is insane and outrageous

    May 18, 2024 at 2:10 PM
  • @thewanderingweaverbymamaqu2505 Reply

    This is one of my TBP favourites! I keep coming back to it. I really like the 20/20 timing.

    May 18, 2024 at 2:10 PM
  • @brendazeller7937 Reply

    🙂

    May 18, 2024 at 2:10 PM
  • @whogan1 Reply

    Loved the workout. Loved the encouragement for the audience. Could do without the scolding his workout partner after asking for feedback, and then not finding it to be unreserved praise. Happens so often in every workplace, ever. Ewww.

    May 18, 2024 at 2:10 PM
  • @mignoneloise3680 Reply

    P.s can we talk aboit how Daniel just keeps you going even when gou feel likenyoure going to fall over ?!? Such a legend , "COME ON!"

    May 18, 2024 at 2:10 PM
  • @mignoneloise3680 Reply

    I can't say thank you enough to @thebodyproject. Every single day , I smash one of these out and to begin with I could barely walk or move. Today I did this for the first time , not knowing it was going to be SO tough and I did it without hitting pause !!!! I've lost almost 15kg since October last year and I have no intention of stopping there ! Thank you Daniel, thank you Alex , thank you everyone at body project ❤❤❤❤❤

    May 18, 2024 at 2:10 PM
  • @sachinbagul1475 Reply

    Thanks

    May 18, 2024 at 2:10 PM
  • @nalinidovedy5700 Reply

    Wow. I’m 61. Am sweating thank you so much

    May 18, 2024 at 2:10 PM
  • @clairebaron9061 Reply

    This guy is great. He always motivates me to work out. He's got a warm, positive, complimenting personality. Works well always with his team. We all need to do this in life!

    May 18, 2024 at 2:10 PM
  • @ellablank3600 Reply

    I love these excersise!! They are great. Gr. From the Netherlands.

    May 18, 2024 at 2:10 PM
  • @johnsunilgavaskar7578 Reply

    Wow this is first time workout really awesome brother ❤️
    God bless you 🙏

    May 18, 2024 at 2:10 PM

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