15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!)

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your 15 minute low impact standing cardio workout. If you love quick and effective home workouts, hit subscribe to our YouTube channel. You've been asking for a low impact way you can get those steps in at home. So we're bringing it to you in a quick and effective 15 minute low impact, all standing, no repeats cardio workout. It's everything you could ask for and more. And I'm joined by the amazing Rachel. Hi. We're gonna be walking you through this workout, literally walking you through this work. We are going to get as many steps in as we can in the next 15 minutes. It looks like this. It's no repeats, so you're only going to do each exercise once. You have 18 exercises. You are going to do them for 40 seconds of work followed by 10 seconds of rest. Once only. Knock it out. We're going to move. We're going to sweat. We're going to raise our heart rate using just our body weight and we're going to crank it out, you guys. We're going to see how many steps we can get in 15 minutes. You ready, Rach? Let's do it. Let's do it, you guys, quick 15 minute sweat. There's no warm up, so we are just going to jump right in. Your first move is going to be a knee hug and a knee hug. So a little march. You can do this for 40 seconds. That timer starts in three, two. Let's go. Let's go. Just pull the knee up. You can go slower. You can take this at your pace. It's all timed intervals. We're just marching and marching. Hug that knee to the chest. Nice. Warming up those hip flexors. We're going to get ready to move for the next 15 minutes. It's fast, it's furious. It's all low impact. Yes body weight, no repeats, all standing. You guys are gonna love this. Everything you want, everything you've asked for. We are all about pleasing our people, right? Nice work, you guys. Right here. 10 seconds on these knee hugs, 10 seconds on these knee hugs. Then we're gonna jump rope it out. You're here for 5, 4, 3, 2, and 1. Rest for 10. Shake it off. We're gonna go into a jump rope so you can just right here, your fake jump rope. You could get a real jump rope if you have one. Rachel's got heel taps. We're there in three, two. Let's jump that rope. So we're just gonna jump Tiny Little hops. You can move side to side. Whatever feels good for your body today. Make sure you add those arms in, okay? Add those arms, quick circles, biceps turned on. Just jump it out. Just jump it out. And add a little hop here. Little hop is good for some bone density, but you can keep it low impact and go with heel taps. Nice work. Keep moving, keep moving. Nice low impact cardio. Something you guys have been asking for. We have modest chick from YouTube who asked for more quick, low impact workouts. This one's for you. Modest chick right here. 5, 4, 3, 2, 1. Rest for 10. Now we're gonna go side to side. Good old step, touch, step, touch, push and push. Yes. Take a giant step left. You're gonna push right. In three, two, let's go. Boom, boom. Add those arms. Bigger the arms, higher the heart rate. Push off those outer glutes. Stay loaded in those. Nice work. Nice work. Side to side. We're gonna move in all planes, right? We go front to back. Side to side. Keep you guessing, keep this workout interesting. 15 minutes together, we're gonna sweat it out. We're gonna move and raise that heart rate. Let's go, let's go. Keep moving. Push side to side. Nice work, Nice work right here. We're gonna go to some fun jacks after this little fun spin on jumping jacks. No jumping, no jumping. It's gonna be low impact. 3, 2, 1. Rest for 10. We're gonna go to a high knee jack. So big arms overhead. Pull through, pull through, pull through as you march, lifting that right knee first. In three, two. Let's go, let's go. Boom, boom. Nice work. March and jack. March and jack. Bigger the arms higher the heart rate as we lift those arms overhead. Oh, you're gonna feel those shoulders, right? Feel my core turn on a little bit too here. Hello. Low abs, standing cardio and core. We should call this. Yes. Nice work, nice work. Quick and effective. 15 minutes together right here. Keep it up, team. Keep it up. Nice. You're in that final 10, 9, 8. We're going to move front to back, front to back. In 5, 4, 3, 2, and 1. Take it to the back of your space. I like to have this yoga mat as an example. You're going to go on, on, off, off, on, on, off, off. Just quick, fast feet. Front, back. Yes. We go in three, two. Let's go. On, on, off, off. I call this. I played this game with my son. When we're, like, waiting at the doctor's office or something. I call it river bank. So this is the river. The master river. And then the bank is the floor. So then I'll be like. All of a sudden I'll just go, river. And you gotta be in the river and you gotta stop. And then when I say bank, and then you gotta bank and you gotta catch yourself and not go back in. We call it riverbank. It's a fun game we play while you're waiting in line at the grocery store or the doctor's office. Just constantly thinking of ways to get those steps in. Rach. Nice work, guys. Keep moving. Fast feet, fast feet. Right here for 5, 4, 3, 2, 1. Nice. All right, big inhale, big exhale. Heart rate's rising. Now we're side to side. Lateral double run. So 1, 2, 1, 2, 1, 2. Push right in. Three, two. Let's go. Push right, 1, 2, 1, two. Pushing side to side. Little double runs in between. 1, 2, 1, 2. Fast feet. Light on the toes, fast on the feet. Woo. Pump those arms. Nice work making you move athletically today. Nice. Sometimes you think like, low impact cardio could be boring. Or like the old school, like, you know, I like that. This is athletic too. All right, we're gonna keep you moving, keep the mind and the body busy. Keep going for 5, 4, 3, 2 and 1. Nice. Gonna add some punches in. Wouldn't be a good cardio workout without some punches. Right here. Same arm, same leg. Punch and tap. Punch and tap. So you're tapping back. Let's punch right in. Three, two. Let's go, let's go. Punch and tap. Boom. Boom. Nice. Same arm, same leg, tap back as you punch. Boom. Put something behind those punches. Yes. Let's go, let's go. Boom. Boom. Just keep moving. That's the name of the game. Do you think we get extra steps when we punch? Oh, absolutely. That's like your full body. You know, you're putting something behind it. Does it count? A step and a punch as the same. Do I get two for this? Is this a two for one exercise right here? Final ten. You got it? Yes. Keep moving, moving. Let's go. Boom. Final five, four, three, two, one. Rest for 10. Standing knee to elbow crunch. So you're just gonna be standing. Hands come behind the head. Crunch and crunch. That's where we go in three, two and one. Let the heart rate come down a little bit. We'll continue to bring it back up. Nice. Knee to elbow. Knee to elbow. Don't have to go there. Keeping those hands elevated is going to keep that heart rate high above the heart. Nice. Crunch and crunch. You got it we're going to go back to side to side. Tap and punch. Got to throw in some kickboxing moves. We have Brittany, who said she loves no repeat workouts, which this is and kickboxing. So you're going to love this workout, Brittany. It's for you. It's no repeats cardio. Got some kickboxing moves thrown in just for you. Final three, two and one. Nice worker. And go back to that kickboxing. Same arm, same leg. To the side, to the side, to the side, to the side. Get nice and loaded in those legs. Push right. You're gonna punch and tap to the right in three, two. Let's go, let's go. Boom. Boom. Nice. Knock it out. Side to side. I can't keep following. You gotta look straight ahead. Follow your arms. Dizzy. It's too much. Look straight ahead. Look at us. There you go. Hit side to side. Core is tight. Nice. Loaded in those legs. Slight hinge forward. Keeps that core turned on. Yes. Boom. You know what, I'm with Brittany. I love kickboxing. I think it's so fun. Let us know in the comments you want us to bring back more kickboxing workouts. 10 seconds here, guys. Let us know. We love to hear from you guys. We're all about making content that you guys want to see. Final. 3, 2, 1. Nice work. Alright, let's do some more lateral movements. We're gonna go Heisman run. Chop, chop, drive. Chop, chop, drive. Little tire run, Heisman run. Whatever you want to call it. Push right in three, two, let's go. Chop, chop, drive. Nice. More fast feet, keep them moving. Light on the feet, fast on the toes. Boom, boom. You got it. Yes. Nice work. Awesome job, awesome job. I'm excited to see how many steps we get in this workout. I know, me too. I'm curious. We'll let you know at the end. Keep moving, keep pushing. You got it right here. Nice. 10 more seconds. Let's go, team. Come on, you've got this. 4, 3, 2, 1. Rest for 10. Front kick. Good old front kick. Take those arms, pull them down. Kick it. Kick it like you're slamming a car door shut. Yes. We go in three, two. Let's go. Boom, boom. Heart rate tie. Slight hinge back about opening up hips. Hips to ribs. Hinge backs. Gonna turn on that core. Targeting those low abs here. Keep those arms moving. You can go overhead. Pull down, pull down. Remember, bigger those arms higher that heart rate like you're kicking a car door shut. Boom, boom. It shot. Nice work. Keep moving, keep pushing. You got it 10 seconds here. 10 seconds, let's go. Final five, four, three, two, one. Nice. We're gonna go three fast feet, one tap down so it looks like this. One, two, three. Hit the floor. Yes. All right, here we go. You're on in three, two, let's go. One, two, three. Hit the floor. One, two, three. Hit the floor. One, two, three. Alternate that hand tap down. There you go. This is bringing me back. We did this in my 15 minute low impact cardio when I was super pregnant. Not gonna lie, this feels a lot better when I don't have a big third trimester belly hanging out in front of me. Nice work, nice work. Just keep moving. Yes, yes, yes. You got it. But we love a good 15 minute sweat, quick, feel good move. You could add it on to strength training or make it the 15 minute workout on zone. 5, 4, 3, 2, and 1. Nice. Now we're gonna go three fast feet, tap down. Let's start standing on your right leg. Left leg is gonna come up, but you're gonna tap down. Up. 1, 2, 3, 4. So it's actually four high knees. 3, 2, let's go. So drive it up. 1, 2, 3, four. Hit back up. 1, 2, 3,. Hit back up. 1, 2nd, 3, 4. Hit back. Don't worry, we'll do the other side. I know it's no repeats, but we'll do both sides on this one. Nice. Hit back up. 1, 2, 3, 4. Hit back up. Nice. Like you said, big athletic movements today. Rach, we're not just doing some Jane Fonda heel taps here. I love Jane Fonda, though. Gotta give her lots of credit. I remember watching her watching my mom do those workouts. And now I feel like I get to be Jane Fonda. That's you. Three, two, one. Pretty awesome. All right, guys, we're gonna go right from that right leg forward. Left knee back. Those knee slams. Knee slams in 3, 2, 1. Nice. Big slams, slams. Drive that knee in and think about being low and loaded in that front standing leg. How low can you get in that front standing leg? Build a little bit of fire there. Come on. Big arms, big arms, big arms. Start to feel the burn in that right standing glute. Yes. It's working. You got it. Keep moving. Right here. This is move 14 of 18. Only four left after this. Let's go, team. Let's go. Come on. Ten seconds. Ten, nine, eight. You got it. Seven. Stay with it. Six. Five, four, Three, two, one. Walk it off. Same thing. Other side. Okay, so now left leg's gonna get planted right Knee's gonna come up. You're gonna give me tap down, four, high knees. We'll start with the high knees in three, two. Let's go. One, two, three, four. Tap, down, up. One, two, three, Four. Tap down, up. One, two thousand three, four. Down, up. One, two, Three, four. One, two, three, 4. Down. One, two, three, FOUR. Nice. Come on. Just keep moving. Yes, you can. Working for those steps. Get them in, get them in. Down. 1, 2, 3, 4, 1. 10 seconds, guys. I lost track there. Come on. Final five. Four, three, two, one. Knee slams, knee slam. Standing on my left leg. Right knee drives in. Get low in this left leg. Get low. Yes. Heart rate's high, huh? We go in three, two. Let's go. Low impact cardio. Raising that heart rate. Come on. I think we did this. Some of your old pregnancy workouts, too. Oh, yeah, I'm sure there's some knee slams. I feel like knee slams have to be included in every low impact workout, right? This is another one that, like, to me, if you're having, like, a tough day, you want to let out some frustration. This feels good to me, too. Grab a towel and just slam it down, slam it down. Boom. Boom. Yeah. Just keep moving. Just keep moving. You got it, guys. Nice work here. Come on. 10 more seconds. 10 more seconds. Can you drop an inch in that standing leg for the last five? Four, three, two, one. Walk it off. All right, Lateral shuffles, lateral shuffles. Shuffle, shuffle, push across. Shuffle, shuffle, push across. You could give me a jab, giant step left push right in three, two. Let's go. Shuffle, shuffle, boom. Shuffle, shuffle, boom. We'll go back to boom, throwing some punches. I like it. I'm with you, Rachel. Sometimes a good kickboxing workout just feels good. Doesn't it feel so good also, because I love training back and I feel like kickboxing has a lot of back in it, you know? It does. It's one of those things that, like, you don't think you're going to feel it the next day, but if you really put something behind those punches, man, you'll feel those back biceps traps. Nice work, guys. 10 seconds here. This is move 17 of 18. You only have one move after this. 5, 4, 3, 2. One more move. All right, big one. Squat, Jack. Press or squat. Jack, Jack. I'm gonna go squat, Jack. Squat, Jack. Rachel's got good low impact. Three, two. Let's go squat. I did that wrong. Jack. Here we go. Squat together, Jack. Wide together. Wide together. Wide together. Wide together. Your pace, your tempo. This is your last 40 seconds, right here of this workout. Come on. Finish strong. 15 minutes of basically non stop movement, non stop cardio. Getting those steps in, you're crushing it. Yes you are. Just keep moving. Finish strong right here. 10 seconds team. 10 more seconds together. Let's go. Finish it right here. Last five, four, three, two and one. You're out. Nice high fives. Do at home. Nice little sweaty heart pumping 15 minute low impact cardio. I hope you loved it. If so hit subscribe to the channel and check out the chat below. We'd love to connect with you guys. Have a great day. Awesome work. Awesome work. Way to get your steps in today. If you enjoyed that workout, do me a favor and hit subscribe to our YouTube channel. You can find another low impact workout loaded for you right here or find our entire playlist of low impact workouts right there. Have a great day.