This Effective Full Body Strength Workout Doubles as a Low-Impact Cardio Session

Looking to elevate your heart rate without incorporating high-impact exercises that could strain your joints? No worries! Achieve a heart-pumping workout with movements that are gentle on your body.

The key tools for this routine are a pair of moderate-weight dumbbells. Trainer Kat Atienza from Session in Brooklyn has designed this workout to target your lower body, core, and upper body without the need for impactful exercises like jump squats.

Using lighter weights for higher repetitions can provide a cardiovascular benefit. This approach can elevate your heart rate similarly to cardio workouts, in contrast to using heavier weights with fewer reps. The pace at which you perform the exercises is flexible and can be adjusted based on the weight of your dumbbells – always prioritize maintaining proper form over speed.

Incorporating handheld dumbbells offers an additional advantage. Whether you’re holding them during squats, using a single weight for exercises like single-leg deadlift rows, or engaging in suitcase grips, your core, arm, and back muscles are actively involved. Thus, even exercises that seem focused on the lower body engage your upper body and core.

This 19-minute routine includes a warm-up and cool-down, along with two sets comprising three exercises each, performed for two rounds. The warm-up helps prepare your muscles for the weighted exercises by practicing movements like hinges and squats.

Atienza provides guidance throughout the workout, offering cues for proper form such as where to focus your gaze or which muscles to activate for stability. The cool-down segment includes stretches to help you relax and maintain flexibility after the challenging session, ensuring a well-rounded workout experience in less than 20 minutes.