10-Minute Low-Impact Cardio Circuit With LIT Method | POPSUGAR FITNESS

Summary

Justin and Taylor Norris, creators of the Lip Method, lead a high-energy 10-minute cardio circuit workout using bodyweight exercises. The routine includes modified jumping jacks, toe taps, shuffles, boss lunges, climbers, and ice skaters, designed for low impact and high intensity. The workout aims to make participants sweat and feel like they've trained for hours, all while keeping it fun and engaging.

Takeaways

• 🏋️‍♀️ **10-Minute Cardio Circuit**: The workout is designed to be a quick, full-body cardio session lasting only 10 minutes.
• 🌟 **Lip Method Creators**: Justin and Taylor Norris, creators of the Lip Method, lead the workout.
• 💦 **Sweat-Inducing**: The workout is intense enough to make you sweat as if you had trained for hours.
• 🤸‍♂️ **Modified Jumping Jacks**: The workout starts with a modified version of jumping jacks to warm up.
• 🚶‍♀️ **Low Impact**: All exercises are low impact, avoiding high-impact movements like running or jumping.
• 👣 **Toe Taps**: One of the exercises involves toe taps, focusing on footwork and coordination.
• 🧘‍♀️ **Hip Drops**: The workout includes hip drops to engage the lower body and core.
• 🏃‍♀️ **Shuffle It Through**: A high-intensity exercise that involves shuffling and arm movements.
• 🦵 **Boss Lambs**: An exercise that mimics the action of lifting weights, targeting the arms and legs.
• 🧗‍♀️ **Climbers**: The workout includes a high plank variation called climbers to work on the core and upper body.
• 👁️ **Head Down Breathing**: There's a segment focused on controlled breathing with the head down.
• 🕺 **Lateral Step to Twist**: An exercise that combines lateral steps with twists to engage the obliques.
• 🛼 **Ice Skaters**: The workout ends with an ice skater-like movement for a final cardio burst.
• 🥊 **Slow Punches**: The Tabata section includes slow punches to increase post-oxygen consumption.
• 🧘‍♂️ **Cooldown**: The session concludes with a cooldown to stretch and relax the muscles.

Q & A

What is the main focus of the workout presented in the script?

The main focus of the workout is a 10-minute cardio circuit that relies solely on body weight exercises.

Who are Justin and Taylor Norris?

Justin and Taylor Norris are the creators of the Lip Method and they are leading the workout in the script.

What are the first two exercises mentioned in the workout?

The first two exercises mentioned are modified jumping jacks and toe taps.

What does the instructor mean by 'modified jumping jacks'?

Modified jumping jacks likely involve a slight alteration to the traditional jumping jack, such as more flexion in the legs, to make it a low-impact exercise.

How does the instructor describe the intensity of the workout?

The instructor describes the workout as high intensity, stating that 10 minutes of this workout will feel like working out for two to four hours.

What is the purpose of the 'boss Lambs' exercise?

The 'boss Lambs' exercise is designed to work the arms, legs, abs, obliques, and lumbar region while maintaining a high plank position.

What does the term 'climbers' refer to in the workout?

The term 'climbers' refers to an exercise that mimics the movement of a climber, typically involving a high plank position with alternating knee drives.

How long is each exercise segment in the Tabata portion of the workout?

In the Tabata portion of the workout, each exercise segment is 20 seconds of work followed by 10 seconds of rest.

What is the final exercise mentioned in the script?

The final exercise mentioned is a cooldown that involves pushing over to the left and right while standing with feet wide.

What type of workout is this described as?

This workout is described as a low-impact, high-intensity cardio circuit.

How does the instructor motivate participants during the workout?

The instructor motivates participants by encouraging them to push themselves, reminding them of the short duration of the workout, and using humor to keep the energy high.

Outlines

00:00

💪 Cardio Circuit Workout Introduction

Justin and Taylor Norris, creators of the Lip Method, introduce a 10-minute cardio circuit workout that utilizes only body weight. They encourage participants to get ready for an intense session that will make them sweat and feel like they've worked out for hours. The workout begins with modified jumping jacks, emphasizing flexibility in the legs and a smile. The trainers promise a challenging yet low-impact routine with no running or jumping, followed by toe taps to engage the core. They guide participants through the movements, encouraging them to maintain low impact while increasing intensity.

05:03

🏋️‍♀️ High-Intensity Exercises with Recovery

The workout continues with exercises like shuffles to increase heart rate, boss lambs for a full-body workout, climbers for a high plank challenge, and a focus on breathing control. The trainers emphasize the importance of maintaining form and pushing through the discomfort. They introduce ice skaters for a dynamic lower body exercise and a slow count for static holds to build strength and endurance. The segment ends with a Tabata-style workout, alternating between high-intensity movements and rest, focusing on core engagement and overall fitness.

10:04

🧘‍♀️ Cooldown and Final Stretches

The final part of the workout consists of a cooldown with lateral steps and twists to engage the abs and stabilize the body. The trainers guide participants through a series of stretches, including a wide-legged stretch to release the inner thigh and overhead arm stretches to promote relaxation and flexibility. The session concludes with words of encouragement and gratitude from the trainers, thanking participants for joining the workout and promising to see them next time.

Keywords

💡Cardio Circuit

A cardio circuit refers to a series of cardiovascular exercises performed in a sequence with minimal rest between each. In the video, Justin and Taylor Norris are leading a 10-minute cardio circuit workout that utilizes bodyweight exercises to get the heart rate up and burn calories. The script mentions a variety of exercises like jumping jacks and toe taps, which are part of this circuit.

💡Modified Jumping Jacks

Modified jumping jacks are a variation of the traditional jumping jack exercise, often with reduced intensity or altered form to accommodate different fitness levels. In the script, the instructors start with this exercise, emphasizing 'a little bit more flexion in those legs' to adapt it for the participants.

💡Low Impact

Low impact exercises are designed to be easier on the joints, often involving less jumping or high-impact movements. The script mentions 'low impact no running no jumping' to indicate that the workout is suitable for individuals who want to avoid high-impact activities.

💡Toe Taps

Toe taps are a type of exercise that involves quickly tapping the toes of one foot in front of the other while in a squat position. This exercise is highlighted in the script as a part of the circuit, aiming to improve coordination and agility.

💡Shuffle

Shuffling is a lateral movement often used in dance and sports to quickly change direction while maintaining balance. In the context of the video, shuffling is incorporated into the workout to increase intensity and engage the muscles differently.

💡Boss Lambs

Boss Lambs seems to be a playful or proprietary name for an exercise in the video. It likely involves a dynamic movement that engages the arms and legs, as indicated by the script's mention of 'grab it, on my go opposite side' and 'letting those legs do the work'.

💡Climbers

Climbers are a plyometric exercise that simulates the movement of climbing, often used to increase heart rate and strengthen the core. The script describes this exercise as part of the high-intensity portion of the workout.

💡Tabata

Tabata is a high-intensity interval training (HIIT) protocol that involves 20 seconds of maximal-intensity exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. The script mentions a 'Tabata burn', indicating a segment of the workout that follows this format.

💡Cooldown

A cooldown is a period of lower-intensity activity at the end of a workout to help the body return to its resting state gradually. The script ends with a cooldown that includes stretching to aid in recovery.

💡Post-Oxygen Consumption

Post-oxygen consumption, often referred to as the 'afterburn effect', is the increased caloric expenditure that occurs after a workout due to the body's need to replenish oxygen stores. The script mentions 'putting in that Epoc', which refers to this phenomenon.

💡Hero Round

Hero round seems to be another unique name for an exercise in the video, possibly involving a combination of squats and oblique twists. The script mentions counting in for this exercise, suggesting it is a structured part of the circuit.

Highlights

Justin and Taylor Norris introduce a 10-minute cardio circuit workout using only body weight.

Modified jumping jacks are the first exercise, emphasizing flexibility in the legs.

The workout promises to feel like a much longer session despite its short duration.

Toe taps are introduced as a low-impact exercise to engage the core.

Instructor encourages participants to push themselves with a faster pace.

Shuffle exercise is introduced to increase intensity.

Boss lambs exercise targets the arms, abs, and obliques.

Climbers are included to elevate heart rate.

Head down and close eyes for a breathing control exercise.

Lateral step to twist exercise engages the core and stabilizes on one leg.

Ice skaters exercise is introduced for a dynamic leg workout.

Static hold is emphasized to push through the discomfort.

Slow punches are included to increase the post-oxygen consumption.

Tabata format is used for high-intensity intervals with alternating 20 seconds of work and 10 seconds of rest.

Hero round squat to oblique twist is the final exercise for a full-body workout.

Cool down exercises are included to help the body recover post-workout.

The workout concludes with an energizing and motivational message from the instructors.

Transcripts

class foot sugar we are back it's Justin

and Taylor Norris the creators of the

lip method and we're bringing you a 10

minute cardio circuit today all you need

is your own body weight let's go let's

go

all right let's get this party started

let's do it here we go 10 minutes on the

clock we are going to get sweaty on my

go modified jumping jacks three two one

let's go all right team 10 minutes on

the clock when you're done with this

workout you're gonna feel like you just

worked out for two hours three hours

four hours we don't know yet we're

getting sweaty we're getting weird here

go so two moves repeating each time

these are your modified jumping jacks

take a little bit more flexion in those

legs put a smile on 10 minutes low

impact no running no jumping no wait

next move coming at you we're going to

toe TAPS in eight come on now in six

five four three two one recover all

right toe Taps you're gonna bring it

down nice and low just like this the

left foot's gonna tap out then we're

gonna switch sides right back to Center

here we go left foot first are you ready

I'm ready are you ready I'm ready three

two one go left right oh yeah get this

one on Tick Tock look at that

coordination right there you got it sit

nice and low team when I count you in

all we're gonna do is drop the hips a

little bit lower and five okay in four

uh oh

three two get a little bit lower

there it is let those legs burn out just

a little bit

you know who's gonna break the first

sweat me or t here we go in five four

three two one stand it on up 30 seconds

your Jack's coming at you in three two

one let's go all right guys for this

second set I want you just to get a

little bit lower okay A little pep in

your step stop it low there it is all

right you got that next move coming at

you in ten I already know as the class

goes on it's gonna get harder five four

three two one stand it up drop it down

nice and low this time we pick the tempo

up three two one let's go Shuffle it

through okay that's it team we're

picking it up move those hands you're

pushing yourself all the way through low

impact high intensity glutes are firing

up let those arms swing Everyone's an

athlete come on you've got ten all the

way through for eight seven six

five four three two one ten second

breathe on the clock one of our favorite

moves boss Lambs you know the drill

grab it

on my go opposite side three two one get

it slam it

get mad at it yep

so really when you bring those arms over

top

act like you're grabbing something and

throwing it to the ground letting those

legs do the work ABS obliques lumbar

whoa come on hang in there ten more

seconds when I count you in no breaks

climbers in five four three two drop it

down high plank 30 seconds in three two

one let's get it

how you feeling over there I'm ready I

told you

we are packing it in 10 minutes

it's gonna feel like you just hit an

hour you're on those feet in 10.

on those feet and eight

and six

in five four three two stand it up

I lost some sweating first

I know boss Lambs three

two

one let's go yep all the way through

team

30 seconds on the clock let's see it we

dropped down

we hit the climbers whoo

this is like

1980 Jane Fonda right here oh my

goodness I wish I had the matching

outfit oh we do down the climbers in

five four three two one meet us down

you've got this come on let's go before

you even start head down close your eyes

on my go Max it out three two one let's

go

breathe control that breathing

head down find it

remember you can break but you can't

quit

you've got ten pep all the way through

for eight for six five four three two

one it's over nope you're halfway there

all right next move that lateral step to

twist take a look at me before you start

you're gonna step it out twist it out to

top 30 seconds each side here we go in

three feet together

two one step drive as you twist ABS stay

nice and tight stabilizing off one leg

driving opposite knee to opposite elbow

smiling is optional I already know T is

but are you this is it you've got 10

more seconds on the clock really drive

it through Let's Go whoo come on team

that's it you've got five four three two

last one and

recover Bring It On in when I count you

in in three

when I count you in two

one drop

Drive inhale on the way down exhale on

the way out control that breathing

flying the stability find the strength

how you feeling out there today I'm

ready how you feeling over there t

oh he's just warming up

that's it guys last five here hang in

there with me

here we go you've got five

you've got four you've got three you've

got two and recover

all right team you already know I'm

gonna throw in ice skaters sit nice and

low watch before you start just like an

athlete whenever I say go you're hitting

your ice skaters whenever I say stop

you're in a static hole let's go here we

go in four

in three

and two

in two oh Let's Get It Go

remember whenever I say stop you're in

that static hold float right on the feet

driving out medial gloat do the work

here we go in five four three two one is

that a cold hold it sit low up on the

toes okay hold it

five seconds kills dropping four

three two hold drop all right team here

we go when I count you in we're going

right to ice skaters left side first and

three two one let's go

eyes up on screen you've got this push

yourself 30 seconds it's nice and light

on your feet to make it harder really

push out full speed that's it you've got

five ah you've got four you've got three

static holding two last one wrap it hold

it sit

15 seconds up on the toes

push the blood down

[Applause]

up one of these this is the slowest 10

second countdown of your life you love

me

oh 10.

eight

seven oh six

keep holding five keep holding four keep

holding are they shaking yeah three hold

it two stand it up slow punches on my go

Tabata we're putting in that Epoch post

oxygen consumption here we go left and

right in three

two one slow left

all right so explosions 20 seconds on 10

seconds off here we go in three

and two that Tabata burn

go high speed team ABS nice and tight

right at the screen

hands up a little bit higher right here

all the way through your dog's watching

you your neighbor's watching you your

cat might be watching you come on last

five four three two one down go left

breathe go right left

right recover 20 second Tabata push in

three

and two

one get it let's go all the way through

final set arms heavy you're heavy you've

got the hero around the last set ten

seconds nine that ain't right to camera

right to counterclock

five four five

don't hate me three two one recover hero

round squat to obli twist the best for

last

see you count us in let's go in three

two one let's go I don't know is teeth

sweating yet I don't see it I don't see

it

I see it come on this is it you've got

15 seconds on the clock push yourself

come on drive it all the way through

last 10 seconds your workout is over

come in there eight seven six five four

three two one

oh

team quick cooldown right here feet nice

and wide just like this all we're going

to do is push over to the left

right here drop it in hold you can use

that elbow against your knee for

leverage point that toe out stretch that

inner thigh

breathe 10 minutes three two go

you've got this team hang in there

point that toe for five

four

three two stand it on up arms come up

overhead you know the drill

it starts from the inside out on my go

you're unstoppable one one two two three

[Applause]

founders of lit method thank you for

sweating with us today and we'll see you

next time classic sugar