Weight‑Bearing Cardio Movement

Weight‑bearing:  brisk walking, hiking, low‑impact jogging (if safe), step aerobics, dancing, tennis.  Aim most days of the week, gradually building up time and pace.

Steps / Walking 

Hauling yourself around takes energy — and that’s reflected in the calories burned while walking. A 150-pound person walking a mile in 20 minutes will burn about 74 calories; If you weigh more, you’ll burn more calories because it takes more energy to move more mass.  The more calories you burn, the more likely you are to create a calorie deficit — this forces your body to use stored energy, such as fat, which can lead to weight loss over time.

Benefits of walking to lose weight

Walking more can also help reshape your body by:

• Burning belly fat: Researchers found that a consistent, long-term walking program can effectively decrease total body fat, particularly visceral fat buried deep in your midsection.
• Preserving lean muscle mass: Use it or lose it, right? Walking helps strengthen and preserve muscle mass even as you lose weight. This is particularly important as you age and experience a natural decline in muscle.
• Boosting your metabolism: A higher metabolism increases the number of calories your body burns at rest and during activities, which can contribute to overall weight loss over time.

For a true fitness payoff, walking should reach a “moderate intensity” level of exercise and last long enough to challenge your body. (NOTE: At moderate intensity, you should be able to carry on a regular conversation while moving.)  The Physical Activity Guidelines for Americans recommends doing more than 300 minutes of exercise per week for weight loss and long-term weight management. (That’s an hour of activity five days a week.)

The key is to be active – The more you’re moving, the more you benefit.

Impact‑style load bearing (if joints allow)

Short, controlled impacts increase bone loading more than gentle motion.

• Brisk walking, especially on varied terrain or hills
• Light jogging or short run intervals
• Low‑amplitude hops in place
• Step‑aerobics style step‑ups/downs with some tempo
• Action tip: Start with brisk walking; add short bouts of impact only if joints and pelvic floor are happy.

Cardio Videos:

20 Minute ‘Step To the Beat’ Workout [LOW IMPACT //Standing HIIT] – We will be doing 20 basic movements to the beat of 10 different instrumental songs – by Juice & Toya 

The Japanese 3×3 Walking Exercise – LOW IMPACT-  gentle on the joints, suitable for all ages, and perfect for beginners. 30-minutes – move for 20 seconds, and walk for 10 seconds during the slower 3 minute periods. After 3 minutes, we’ll increase the speed and walk fast for 3 minutes – Improved Health

20 Minute Full Body Cardio HIIT Workout [NO REPEAT] – This workout contains a mixture of high intensity strength, cardio, and plyometric movements. Some of the exercises may be a bit too advanced, so  feel free to follow Toya for any modifications. This workout is great for building endurance, strength, burning body fat, and increasing your overall cardio output – by Juice & Toya 

30 Minute Full Body Cardio HIIT Workout [NO REPEAT] – This workout will get your heart rate up with a mixture of high intensity strength, cardio, and plyometric movements. Some of the exercises may be a bit too advanced, so Toya has you covered with modifications – by Juice & Toya 

30 Min Intense HIIT Workout For Fat Burn & Cardio | Burn 400 Calories | At Home, No Equipment – increase your overall strength and cardio – by Nobadaddiction 

30 Min Full Body Workout at Home (No Equipment) – an effective strength and cardio session – by Nobadaddiction 

45 MIN INTENSE HIIT WORKOUT (Full Body, No Equipment, At Home) – Full body session where we’ve put together some of our best workouts into an intense and well balanced mash up – by Nobadaddiction