‘As a 47-year-old PT, long cardio workouts stopped working for my body – I do these 6 moves instead’

When you think of cardio, what do you picture? For many of us, it’s gasping for breath at the end of a long run or dripping in sweat after an hour-long spin class.

But cardio workouts don’t have to last hours or leave you feeling exhausted to be beneficial for your heart health – as coach and trainer Kate Nolte highlights in a recent Instagram post.

‘At 47, my body doesn’t want to do long cardio sessions anymore,’ she wrote in the caption. ‘So instead, I challenge my heart with fun workouts like this one.’

Not only is the workout incredibly simple – it consists of just 6 moves, completed for 50 reps each – but it also requires zero equipment, so it can be done anywhere.

Two of the moves also incorporate jumping, which is particularly beneficial for women over 45. This is because it helps to improve bone mineral density, which women lose around 2% of per year when oestrogen levels decrease during menopause.

The 6-move cardio workout

Try to complete the workout with minimal rest between each exercise – you want to keep your heart rate elevated!

How to do the moves

Jumping jacks (star jumps)

• Start by standing with your feet shoulder-width apart with your hands by your sides.
• In one movement, jump your feet out to the side and swing your hands out and over your head.
• Jump your feet back in, bringing your arms back down as you do so.

• To start, get into a press-up position on your knees with your wrists directly underneath your shoulders.
• Brace your core and squeeze your glutes.
• Lift your left hand to tap your right shoulder. Press it firmly back down into your mat, then lift your right hand to tap your left shoulder.

Squat jumps

• Start standing with your feet together and your arms by your side.
• Jump your legs out so they’re just wider than shoulder-width apart, lowering into a squat as you do so. Keep your back straight and look forward.
• Once you’re lowered into a full squat, jump back up explosively, finishing the move back in the starting position with your feet together.

• Get down into a high plank, keeping your back straight and your head in line with your spine. Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart.
• Now pump your knees toward your chest one at a time, trying not to rock your torso from side to side.

• Stand with your feet hip-width apart.
• Take a big step to the side with your left leg, then bend your left knee, push your hips back and lower until your left knee is bent 90 degrees.
• Push back to start, and repeat with your right leg.

Body waves

• Stand with your feet shoulder-width apart and your arms by your side.
• Swing your arms back before rising up to your toes, bring your arms up and forward until they’re over your head.
• Lower your heels, bring your arms back down and bend into a squat position, before repeating the movement.

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Lauren Geall is deputy https://gymforcestore.com/ editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.