{"id":434,"date":"2025-06-05T18:18:53","date_gmt":"2025-06-05T18:18:53","guid":{"rendered":"http:\/\/www.rtdesigngroup.com\/?p=434"},"modified":"2025-06-25T15:25:47","modified_gmt":"2025-06-25T15:25:47","slug":"sweat-into-summer-shape-part-1-low-impact-cardio","status":"publish","type":"post","link":"http:\/\/www.rtdesigngroup.com\/index.php\/2025\/06\/05\/sweat-into-summer-shape-part-1-low-impact-cardio\/","title":{"rendered":"Sweat Into Summer Shape \u2013 Part 1: Low-Impact Cardio"},"content":{"rendered":"\n<div data-elementor-type=\"wp-post\" data-elementor-id=\"16071\" class=\"elementor elementor-16071\">\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c49e815 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c49e815\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-63629dd\" data-id=\"63629dd\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-a164a5f elementor-widget elementor-widget-video\" data-id=\"a164a5f\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\/\/youtu.be\/x9sR3jgo3r4&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor-wrapper elementor-open-inline\">\n<div class=\"elementor-video\"><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-1b0b060 elementor-widget elementor-widget-text-editor\" data-id=\"1b0b060\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p><strong>Sweat Into Summer Shape: 3 Part Series<\/strong><\/p>\n<p><strong>Part 1: Low-Impact Cardio That Bring In the Burn<\/strong><\/p>\n<p><strong>Maria Sollon, MS, CSCS, PES<\/strong><\/p>\n<p>If cardio isn\u2019t your favorite word, you\u2019re not alone. The idea of working up a sweat can feel overwhelming &#8211; especially if you\u2019re dealing with joint sensitivity, low motivation, or a workout routine that\u2019s grown stale. That\u2019s where low-impact cardio drills on your Total Gym come in.<\/p>\n<p>This first part of our 3-part \u201cSweat Into Summer Shape\u201d series kicks things off with a smart, joint-friendly way to elevate your heart rate, rev your metabolism, and build endurance\u2026 all without pounding your body into the ground.<\/p>\n<p><strong>Why Low-Impact Still Means High Results<\/strong><\/p>\n<p>Low impact doesn\u2019t mean low intensity. It means using <em>controlled, efficient movements<\/em> that reduce strain while increasing stamina, coordination, and muscular endurance. Your Total Gym\u2019s glideboard allows you to move smoothly through exercises using your own bodyweight, which makes it ideal for protecting joints while delivering a heart-pumping sweat session.<\/p>\n<p>These kinds of workouts are especially great for:<\/p>\n<ul>\n<li>Beginners building cardio confidence<\/li>\n<li>Anyone recovering from injury, managing through joint pain, or have stiff muscles<\/li>\n<li>Days when you feel stressed or tired, have little time, and you want to move without feeling overwhelmed<\/li>\n<\/ul>\n<p><strong>Consistency Over Intensity<\/strong><\/p>\n<p>The secret to real results? <strong>Consistency<\/strong>, not punishment. You don\u2019t have to go all-out every day, but you do have to show up. One of the best ways to stay consistent is by having a go-to workout plan you <em>don<\/em><em>\u2019<\/em><em>t have to think about<\/em>. That\u2019s what this series is here for.<\/p>\n<p>Create a simple weekly plan that includes 2\u20133 cardio sessions like this one, paired with strength, flexibility, and active recovery. Even 20\u201330 minutes a day adds up to major gains over time.<\/p>\n<p><strong>Body + Mind Tip: Mix Movement With Motivation<\/strong><\/p>\n<p>Your body adapts quickly to doing the same thing. That\u2019s why changing up your workouts\u2014even just how you move\u2014keeps things fresh and prevents plateaus. This low-impact sweat session will introduce dynamic movement patterns, elevate your heart rate, and fire up new muscle groups.<\/p>\n<p>Plus, when your body feels better, your <strong>mind follows<\/strong>. \u00a0That\u2019s real fuel for showing up again tomorrow!\u00a0 Now let\u2019s turn up the heat and get into the Sweat of things!<\/p>\n<p><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\ud83d\udca7\" class=\"wp-smiley lazyload\" style=\"height: 1em;max-height: 1em\" data-src=\"https:\/\/s.w.org\/images\/core\/emoji\/15.0.3\/72x72\/1f4a7.png\"><strong> Total Gym Workout: Low-Impact Sweat Drills<\/strong><\/p>\n<ul>\n<li><strong>Workout Focus:<\/strong> Cardio conditioning + endurance<\/li>\n<li><strong>Level:<\/strong> Accommodates all fitness levels by adjusting the incline level<\/li>\n<li><strong>Time:<\/strong> 20 &#8211; 30 minutes<\/li>\n<li><strong>Format:<\/strong> Circuit-based \/ Repeat 2 &#8211; 3 rounds<\/li>\n<li><strong>Key: <\/strong>\n<ul>\n<li>GB = Glide Board<\/li>\n<li>TG = Total Gym<\/li>\n<li>FL = Floor<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Set Up: <\/strong>Medium-High Incline Level, Squat Stand attached, timer APP<\/p>\n<p><strong><u>Warm-Up (3\u20135 minutes)<\/u><\/strong><\/p>\n<p>Perform your own set of movements to get the blood flowing and prep your joints.<\/p>\n<p><strong><u>Low-Impact Cardio Circuit<\/u><\/strong><\/p>\n<p><strong>Directions: The routine contains exercises performed ON and OFF of the Total Gym.<\/strong><\/p>\n<ul>\n<li>Perform each move for timed intervals of <strong>40 seconds work \/ 20 seconds rest<\/strong>, or count <strong>10\u201315 reps<\/strong> per exercise.<\/li>\n<li>Repeat the full circuit 2\u20133x based on your time and intensity level.<\/li>\n<li>Aim to perform this workout 1-2 days\/ week or incorporate it with your typical routine as an added power burst.<\/li>\n<\/ul>\n<ol>\n<li><strong>Plie Jumping Jack (TG)<\/strong>\n<ul>\n<li>Alternate internal\/ external foot placement on the landing<\/li>\n<\/ul>\n<\/li>\n<li><strong>Pendulum Hops (TG)<\/strong>\n<ul>\n<li>Hop from side to side by alternating the landing foot on the Squat Stand<\/li>\n<\/ul>\n<\/li>\n<li><strong>Repeater Knees (FL)<\/strong>\n<ul>\n<li>Stand at a diagonal on one side of the GB. Place one foot onto the GB and perform quick repeater knees. Fire!<\/li>\n<li>Perform 25 reps\/ leg<\/li>\n<\/ul>\n<\/li>\n<li><strong>Hollow Body Hops (TG)<\/strong>\n<ul>\n<li>Get into a seamless hopping rhythm. When the body has an airtime moment, simultaneously imprint the lower spine into the GB as the upper body crunches and the legs extend straight.<\/li>\n<li>It sounds like a lot, but once you try it, it will magically work in a hopping pattern. Be sure to land softly with control.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Straight Leg Kick &amp; Oblique Crunch (TG)<\/strong>\n<ul>\n<li>Extend one leg and perform singe leg hops with the other leg. On the hop, simultaneously kick the leg towards the head and reach the opposite arm to tap the ankle.<\/li>\n<li>Perform 10xs each side<\/li>\n<\/ul>\n<\/li>\n<li><strong>Side-Side Leap Overs (FL)<\/strong>\n<ul>\n<li>This move has many options so you can pick your flavor from simple to complex<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol>\n<li>Modify: Hands on the Squat Stand, step side-side over the GB. Add a hop over for more intensity<\/li>\n<li>Advance: Hands on GB, step side-side over the GB. Add a hop over OR add a hop over with heels to glutes for more intensity!<\/li>\n<\/ol>\n<ol start=\"7\">\n<li><strong>Core Cardio Finisher: Plank Slide Out \/ 2 Taps or Jacks<\/strong>\n<ul>\n<li>Keep core activated as you either tap legs side-side (modified) or do 2 plank jacks to finish out the circuit!<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>* Rest, then repeat for as many rounds as you have time for! *<\/strong><\/p>\n<p><strong><u>Cool Down &amp; Recover (3\u20135 minutes)<\/u><\/strong><\/p>\n<p>Conclude the workout with a few stretches to help your muscles recover for your next workout.<\/p>\n<p><strong>Pro Tips:<\/strong><\/p>\n<ul>\n<li>Want more intensity? Shorten the rest or increase the number of rounds.<\/li>\n<li>New to cardio? Start with just one round and focus on form first.<\/li>\n<li>Pressed for time? Pick 3-4 moves and do a mini-circuit.<\/li>\n<\/ul>\n<p>Low impact doesn\u2019t mean low effort. These drills prove you can break a sweat, boost endurance, and stay joint-friendly all on your Total Gym.<\/p>\n<p><strong>Next up: Row it out!<\/strong><br \/>Part 2 brings the burn with cardio-powered rowing that works your whole body.<\/p>\n<p>Let\u2019s keep sweating into summer shape.<\/p>\n<p>Maria<\/p>\n<p><u>@GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n<p>Let\u2019s Connect on Social Media<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n<p>The post <a href=\"https:\/\/blog.totalgymdirect.com\/sweat-into-summer-shape-part-1-low-impact-cardio\">Sweat Into Summer Shape &#8211; Part 1: Low-Impact Cardio<\/a> appeared first on <a href=\"https:\/\/blog.totalgymdirect.com\">Total Gym Pulse<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sweat Into Summer Shape: 3 Part Series Part 1: Low-Impact Cardio That Bring In the Burn Maria Sollon, MS, CSCS, PES If cardio isn\u2019t your favorite word, you\u2019re not alone. The idea of working up a sweat can feel overwhelming &#8211; especially if you\u2019re dealing with joint sensitivity, low motivation, or a workout routine that\u2019s grown stale. That\u2019s where low-impact [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":300,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured"],"_links":{"self":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/434","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/comments?post=434"}],"version-history":[{"count":1,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/434\/revisions"}],"predecessor-version":[{"id":435,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/434\/revisions\/435"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/media\/300"}],"wp:attachment":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/media?parent=434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/categories?post=434"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/tags?post=434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}