Energizing Low-Impact Workout Routine with Weightlifting and Cardio

Maintaining an active lifestyle is essential for overall well-being. This low-impact workout routine combines weight lifting and cardio exercises to help you stay fit while considering both vegan and keto dietary preferences. Remember, always consult a healthcare professional before starting a new exercise regimen or making significant dietary changes.

Day 1: Strength and Stamina (Weight lifting + Cardio)
• Vegan Option: Start your day with a hearty bowl of oatmeal topped with mixed berries and almond butter. This provides sustained energy for your workout.
• Keto Option: Enjoy an omelette with spinach, avocado, and dairy-free cheese for a protein-packed start to the day.
• Weight Lifting: Perform three sets of squats (10 reps), dumbbell bench press (8 reps), and bent-over rows (12 reps) with a comfortable weight. Rest 1-2 minutes between sets.
• Cardio: After your weight lifting session, do 20 minutes of brisk walking or stationary cycling to elevate your heart rate.
• Vegan Option: Savor a quinoa and black bean salad with plenty of veggies. Drizzle with olive oil and lemon juice.
• Keto Option: Enjoy a grilled chicken salad with mixed greens, cherry tomatoes, and avocado. Dress with a keto-friendly vinaigrette.

Day 2: Active Recovery (Yoga + Light Cardio)
• Vegan Option: Have a fruit smoothie made with your favorite fruits, plant-based protein powder, and almond milk for a refreshing start.
• Keto Option: Opt for a chia seed pudding made with coconut milk and topped with sliced nuts and berries.
• Yoga: Practice a gentle 30-minute yoga routine to improve flexibility and promote relaxation.
• Light Cardio: Go for a 30-minute walk in nature or around your neighborhood to keep your body moving without straining it.
• Vegan Option: Enjoy a lentil and vegetable soup with a side of whole-grain bread. This provides a good balance of nutrients and fiber.
• Keto Option: Have a grilled salmon fillet with steamed broccoli and a side of cauliflower mash.

Day 3: Endurance and Power (Weight Lifting + Intervals)
• Vegan Option: Fuel up with avocado toast on whole-grain bread, topped with sliced tomatoes and a sprinkle of nutritional yeast.
• Keto Option: Prepare scrambled eggs with diced bell peppers, onion, and grated dairy-free cheese.
• Weight Lifting: Perform three sets of lunges (12 reps per leg), shoulder presses (10 reps), and lat pull-downs (10 reps). Gradually increase the weight for a challenge.
• Intervals: Alternate between 1-minute high-intensity running or cycling and 2 minutes of low-intensity recovery. Repeat this cycle for 20 minutes.

• Vegan Option: Enjoy a handful of mixed nuts and a piece of fruit, like an apple or a pear.
• Keto Option: Grab a small serving of guacamole with cucumber and zucchini slices.

Staying active with a balanced workout routine and mindful nutrition is key to achieving your fitness goals. Remember to hydrate throughout the day and choose foods that align with your dietary preferences. Whether you’re on a vegan or keto journey, this versatile routine provides options to suit your needs. For more fitness tips and inspiration, subscribe to our weekly newsletter at and follow us on TikTok and Facebook @HoosRah. Thank you for your dedication to a healthier lifestyle!

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