20-Minute Low Impact Strength + Cardio Workout (One Dumbbell)

Dumbbell strength exercises are paired with low impact cardio moves in this strength and cardio workout!

Modifications are offered to scale these eight low-impact strength and cardio exercises for beginners and pregnancy to advanced athletes. This workout is great for all seasons of life. It'll get you moving and get your heart rate up in a low impact way!

✨THE WORKOUT: 20-Minute Low Impact Strength + Cardio Workout (One Dumbbell)✨

► EQUIPMENT: One medium-to-heavy dumbbell (option to use two lighter dumbbells) and an optional bench. We're each using a 15-20 lb dumbbell.
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 4 Circuits (2 exercises per circuit)
✔️ Timed Intervals (30 seconds of work, 15 seconds rest; complete as many reps as you can in the timed interval)
✔️ Repeat Each Circuit x3 Sets

►Workout Outline:
1️⃣ CIRCUIT ONE: LEGS + BICEPS
1) 2-Pulse Squat + 2 Walking Squats + Bicep Curl
2) Side Shuffle + Dumbbell Tap

2️⃣ CIRCUIT TWO: LEGS + SHOULDERS
1) Box Squat + Dumbbell Front Raise
2) Overhead Dumbbell Press + Tap

3️⃣ CIRCUIT THREE: CHEST, TRICEPS + CORE
1) Incline Push Up to Downward Facing Dog Push Back
2) Box Step Up + Knee Drive

4️⃣ CIRCUIT FOUR: LEGS + BACK
1) Staggered Deadlift + Single Arm Row
2) Single Leg Runners

►TIME STAMPS:
00:00 Workout Introduction
01:08 Warm Up
03:40 Circuit 1
08:50 Circuit 2
13:50 Circuit 3
18:45 Circuit 4
22:15 Cool Down

❤️ Learn more about how to do each of these exercises in this blog post:
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[BrianaMickelson]

I'm 26 weeks pregnant, and your pregnancy workouts have been such a Godsend! I love that they make me feel energized afterwards and they're so sustainable at 20-30 minutes each. Thank you so much for your positivity and dedication!

[Amanator]

37 weeks pregnant and this workout felt so good!! Thank you, Lindsey! You have been such an inspiration to stay strong and active through my pregnancy :D

[nicoleszpila]

Repeat commenter here 😆 Done this workout so many times this pregnancy and especially during the second trimester and man, it is just great every time. Thank you, NML team!!!

[ECJB]

Thank you for these workouts. They’re so helpful!

[kaylahelenmcmann]

I’m 22weeks pregnant and I’ve been struggling to find pregnancy safe workouts that actually challenge me. You are amazing! This channel is amazing! Love your style! I feel like I’m in a personal training class with all of the motivational comments to keep me engaged and pushing myself!

[JacquelineNoguez-tcxf]

I love your pregnancy workout videos. I was actively doing HIIT workouts before pregnancy. My first pregnancy I really struggled to find workouts that were challenging but safe. They all felt too easy. This pregnancy I was so excited to find your channel and have been using it throughout. I am entering my third trimester and love how it can be scaled for each trimester.

[ljrisingrooted]

35 weeks pregnant and loved this! I’ve been following your workouts for YEARS- it’s been very cool to be pregnant “alongside” you for your third and get to have so much great content to keep me moving in pregnancy! Thank you!

[kleighb]

Not pregnant! 🙋🏻‍♀️ BUT, I needed a quick, efficient workout and I knew that you’d get me on fire 🔥 even with a pregnancy workout! You never disappoint! I love how all your workouts can be adapted for all levels! Thank you!

[marlisle]

I was so not in the mood to workout today, but this was perfect. I'm not even pregnant, but it's great when you're feeling unmotivated and a bit sluggish. Thank you!

[nattywho]

Girlfriend, I did this workout on my lunch today and it was GREAT!!! I used 8, 10, 12 and 15 LB dumbbells! I actually used weights for the step ups! Very good workout for the timeframe and I feel like I worked everything…I was also dripping in sweat and burned over 200 calories! I’m a huge fan of 30 minute, total body workouts that really push you and hit everything! Even though this was 20 minutes, it was most excellent!

[taylorbryan]

30 weeks pregnant and this was such an amazing workout! More please 😊

[ashleyratta]

Such an awesome workout! 25 weeks pregnant and only had 20 minutes to work out today, this was such a perfect workout for the time I had!

[surfsupus]

Whew! 😅 feeling so strong in my second trimester and even stronger each time I do one of your workouts. ❤

[nicoleszpila]

Man I was in such a funk this afternoon and this got me right out of it! Breathe in light and love, breathe out all the darkness and negativity. Feeling great at 20 weeks, you guys are awesome!! 💪

[madeleinegieselman]

I've found several pregnancy fitness channels that I enjoy, but this is the first that has truly got me sweating 😍 Just what I needed.

[lmo]

"Squats are cardio these days" YES! I wish that wasn't't so true.

[jessamys]

Just hit 38 weeks today and did NOT want to workout but now that I’m finished, I’m so glad I did! Still so thankful I have all of your prenatal workouts this pregnancy!

[tovameguira]

Wow amazing!! Loved loved all the combinations! Not pregnant and loved 🤩

[constanzac]

I'm 21 wk; had an AWFUL 1st trimester, couldn't workout at all bc of the nausea, vomits and fatigue... but now, 2T I feel so much better and your workouts are making me feel like myself again. God Bless you!!! thank you for sharing all your workouts for free 🥰

[stefanytrevino]

Thank you for all the great pregnancy/PP content. Your channel has been my go to this pregnancy, currently 35 weeks. I especially love all the PP content that will be ready to go when I need it.