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’t your favorite word, you’re not alone. The idea of working up a sweat can feel overwhelming – especially if you’re dealing with joint sensitivity, low motivation, or a workout routine that’s grown stale. That’s where low-impact cardio drills on your Total Gym come in.
This first part of our 3-part “Sweat Into Summer Shape” series kicks things off with a smart, joint-friendly way to elevate your heart rate, rev your metabolism, and build endurance… all without pounding your body into the ground.
Why Low-Impact Still Means High Results
Low impact doesn’t mean low intensity. It means using controlled, efficient movements that reduce strain while increasing stamina, coordination, and muscular endurance. Your Total Gym’s 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.
These kinds of workouts are especially great for:
- Beginners building cardio confidence
- Anyone recovering from injury, managing through joint pain, or have stiff muscles
- Days when you feel stressed or tired, have little time, and you want to move without feeling overwhelmed
Consistency Over Intensity
The secret to real results? Consistency, not punishment. You don’t 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 don’t have to think about. That’s what this series is here for.
Create a simple weekly plan that includes 2–3 cardio sessions like this one, paired with strength, flexibility, and active recovery. Even 20–30 minutes a day adds up to major gains over time.
Body + Mind Tip: Mix Movement With Motivation
Your body adapts quickly to doing the same thing. That’s why changing up your workouts—even just how you move—keeps 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.
Plus, when your body feels better, your mind follows. That’s real fuel for showing up again tomorrow! Now let’s turn up the heat and get into the Sweat of things!
💧 Total Gym Workout: Low-Impact Sweat Drills
- Workout Focus: Cardio conditioning + endurance
- Level: Accommodates all fitness levels by adjusting the incline level
- Time: 20 – 30 minutes
- Format: Circuit-based / Repeat 2 – 3 rounds
- Key:
- GB = Glide Board
- TG = Total Gym
- FL = Floor
Set Up: Medium-High Incline Level, Squat Stand attached, timer APP
Warm-Up (3–5 minutes)
Perform your own set of movements to get the blood flowing and prep your joints.
Low-Impact Cardio Circuit
Directions: The routine contains exercises performed ON and OFF of the Total Gym.
- Perform each move for timed intervals of 40 seconds work / 20 seconds rest, or count 10–15 reps per exercise.
- Repeat the full circuit 2–3x based on your time and intensity level.
- Aim to perform this workout 1-2 days/ week or incorporate it with your typical routine as an added power burst.
- Plie Jumping Jack (TG)
- Alternate internal/ external foot placement on the landing
- Pendulum Hops (TG)
- Hop from side to side by alternating the landing foot on the Squat Stand
- Repeater Knees (FL)
- Stand at a diagonal on one side of the GB. Place one foot onto the GB and perform quick repeater knees. Fire!
- Perform 25 reps/ leg
- Hollow Body Hops (TG)
- 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.
- 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.
- Straight Leg Kick & Oblique Crunch (TG)
- 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.
- Perform 10xs each side
- Side-Side Leap Overs (FL)
- This move has many options so you can pick your flavor from simple to complex
- Modify: Hands on the Squat Stand, step side-side over the GB. Add a hop over for more intensity
- 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!
- Core Cardio Finisher: Plank Slide Out / 2 Taps or Jacks
- Keep core activated as you either tap legs side-side (modified) or do 2 plank jacks to finish out the circuit!
* Rest, then repeat for as many rounds as you have time for! *
Cool Down & Recover (3–5 minutes)
Conclude the workout with a few stretches to help your muscles recover for your next workout.
Pro Tips:
- Want more intensity? Shorten the rest or increase the number of rounds.
- New to cardio? Start with just one round and focus on form first.
- Pressed for time? Pick 3-4 moves and do a mini-circuit.
Low impact doesn’t mean low effort. These drills prove you can break a sweat, boost endurance, and stay joint-friendly all on your Total Gym.
Next up: Row it out!
Part 2 brings the burn with cardio-powered rowing that works your whole body.
Let’s keep sweating into summer shape.
Maria
@GROOVYSWEAT
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