20 Minute Low Impact Cardio Workout For Beginners

20 minute low impact cardio workout for beginners to lose weight an burn belly fat at home without equipment.

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Workout Info

Calorie Burn: 138 - 230

Workout Duration: 23 Minutes

Workout Type: beginners

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Infographic

Workout Routine Snippet

  1. High Knee Run + High punch - 30 seconds
  2. Full standing twist - 30 seconds
  3. Standing full side crunch + side kick - 30 seconds - Left 30 seconds - Right
  4. Rest: 15 seconds
  5. Side Step + Hip Extension - 30 seconds
  6. Rest: 15 seconds
  7. Sumo squat + Shoulder press - 30 seconds
  8. Rest: 15 seconds
  9. Side step + Front punch - 30 seconds
  10. Rest: 15 seconds
  11. Sumo squat + Full side crunch - 30 seconds
  12. Rest: 15 seconds
  13. High Punch + Knee Kick - 30 seconds - Left 30 seconds - Right
  14. Rest: 15 seconds
  15. Side step + Shoulder Press - 30 seconds
  16. Rest: 15 seconds
  17. Sumo Squat - 30 seconds
  18. Water Break 15 seconds
  19. Rest: 15 seconds
  20. Squat and Lateral Punch - 30 seconds
  21. Rest: 15 seconds
  22. Standing Twist with Side Kick - 30 seconds - Left 30 seconds - Right
  23. Rest: 15 seconds
  24. Side step Jack - 30 seconds
  25. Rest: 15 seconds
  26. Sumo squat touching the ground - 30 seconds
  27. Rest: 15 seconds
  28. High Punch + Front Kick - 30 seconds - Left 30 seconds - Right
  29. Rest: 15 seconds
  30. Pectoral Flyes + High Knee March - 30 seconds
  31. Rest: 15 seconds
  32. Squat and Side Knee Kick - 30 seconds
  33. Water Break 15 seconds
  34. Rest: 15 seconds
  35. Knee Kick + Front Kick - 30 seconds - Left 30 seconds - Right
  36. Rest: 15 seconds
  37. Half Squat + lateral punch - 30 seconds
  38. Rest: 15 seconds
  39. Step Back + Knee Kick - 30 seconds - Left 30 seconds - Right
  40. Rest: 15 seconds
  41. Standing twist + Lateral punch - 30 seconds
  42. Rest: 15 seconds
  43. Squat + Calf Lifts - 30 seconds
  44. Water Break 15 seconds
  45. Rest: 5 seconds
  46. Hamstring and glutes stretch - 20 seconds - Left 20 seconds - Right
  47. Rest: 5 seconds
  48. Standing Quad Stretch - 20 seconds - Left 20 seconds - Right
  49. Rest: 5 seconds
  50. Buttocks Stretch - 20 seconds
  51. Rest: 5 seconds
  52. Arms, Shoulders and Dorsal Stretches - 20 seconds

Step by Step Exercise Routine

CARDIO WARM-UP

1 High Knee Run + High punch 30 seconds

2 Full standing twist 30 seconds

3 Standing full side crunch + side kick 30 seconds - Left 30 seconds - Right

WORKOUT

Rest: 15 seconds

4 Side Step + Hip Extension 30 seconds

Rest: 15 seconds

5 Sumo squat + Shoulder press 30 seconds

Rest: 15 seconds

6 Side step + Front punch 30 seconds

Rest: 15 seconds

7 Sumo squat + Full side crunch 30 seconds

Rest: 15 seconds

8 High Punch + Knee Kick 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

9 Side step + Shoulder Press 30 seconds

Rest: 15 seconds

10 Sumo Squat 30 seconds

Water Break 15 seconds

Rest: 15 seconds

11 Squat and Lateral Punch 30 seconds

Rest: 15 seconds

12 Standing Twist with Side Kick 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

13 Side step Jack 30 seconds

Rest: 15 seconds

14 Sumo squat touching the ground 30 seconds

Rest: 15 seconds

15 High Punch + Front Kick 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

16 Pectoral Flyes + High Knee March 30 seconds

Rest: 15 seconds

17 Squat and Side Knee Kick 30 seconds

Water Break 15 seconds

Rest: 15 seconds

18 Knee Kick + Front Kick 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

19 Half Squat + lateral punch 30 seconds

Rest: 15 seconds

20 Step Back + Knee Kick 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

21 Standing twist + Lateral punch 30 seconds

Rest: 15 seconds

22 Squat + Calf Lifts 30 seconds

Water Break 15 seconds

COOL DOWN

Rest: 5 seconds

23 Hamstring and glutes stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

24 Standing Quad Stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

25 Buttocks Stretch 20 seconds

Rest: 5 seconds

26 Arms, Shoulders and Dorsal Stretches 20 seconds

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