Low impact cardio workouts are great for those that want to do something active without stressing your joints, are recovering from an injury, or simply want alternatives for the high impact cardio exercises like running and jumping. Take a look at the list below and try some of them out!
- Swimming
Swimming is a great low-impact cardio workout that can be done indoors or outdoors and is sure to get your heart rate up. It is great for bad joints or recovering from an injury since your body is weightless in the water. Any swimming stroke can be used. Try using interval timing to increase your heart rate even more.
- Rowing
Rowing machines can be found at most gyms, and are a perfect option for low-impact cardio that is sure to get you sweating. This non-weight bearing form of cardio will work your entire body, including your arms, core, and legs. Rowing is suitable for all fitness levels and is also a good option for those with joint pain.
- Sit on the rower and place feet on the platform. Adjust the straps to hold your feet securely in place.
- Starting with knees bent, push yourself back with your legs until they are fully extended.
- Lean back slightly and pull your arms towards the lower part of your chest.
- Extend arms forward, lean in slightly and bend knees to return to the starting position.
- Cycling
Stationary bikes at the gym or at home (recumbent or upright) as well as outdoor bicycles have very little impact on your joints. Outdoor cycling is unique in that it doubles as a mode of transportation, allowing you to burn extra calories while you run nearby errands. Try interval timing to really get your heart rate up.
- 30 seconds cycling with hard effort followed by 30 seconds easy effort
- Do this for 4 minutes with 1 minute of rest
- Repeat four more times (total of 20 minutes)
- Walking
An equipment-free workout is walking, something that you can do almost anywhere: walking in place at home, outside on a trail, or on the treadmill at the gym. Finding some hills outside, using the incline setting on the treadmill, speeding up your pace, or holding some light dumbbells can increase the intensity of this workout with little impact. Walking can also be done at any time of day, by taking a longer route to get to the other side of the building at work, taking the stairs instead of the elevator, or parking far from the entrance of a store.
- Elliptical
The elliptical is a great alternative to running, as it doesn’t have the same harsh impact on your joints but recruits a lot of the same muscles. Choose an elliptical machine that allows you to move your arms to get a full body workout. Most elliptical machines allow you to adjust the resistance and incline settings to your desired level of difficulty, making it a great choice for all levels of fitness.
- Battle ropes
Next time you are at the gym and are looking to try something new, try the battle ropes which are easy to use and highly effective. They provide a full body exercise that works your arms, core, and legs. They can easily be scaled to all fitness levels by adjusting the speed at which you move the ropes.
- With the battle ropes extended on the ground, pick them up in each hand
- Bend your knees slightly and focus on keeping your weight back into your heels.
- Extend arms in front of you, lift your right arm up and quickly bring it back down so that the rope touches the ground.
- Repeat with your left, alternating back and forth between arms.
- Make sure to keep your shoulders down and back throughout the movement.
- Planks
The plank is a popular exercise movement that challenges your entire body all while being low impact and equipment free. Static positions with the plank engage your core, shoulders, and glutes, providing benefits such as reduced back pain if incorporated into your workout routine on a regular basis. Planks can be performed in a wide variety of positions, such as on your knees or the side plank.
- Starting on the ground, press yourself up into the top of a push-up position.
- Bend elbows so that your forearms are touching the ground with shoulders in line with the elbows.
- Maintain your body in a straight line from your feet to your head.
- Squeeze your abs tight and look at the ground to keep your head in line with your back.
- Hold the position for as long as you can.
- Bodyweight exercises
Simple equipment-free bodyweight exercises are perfect for someone looking for a low impact workout for bad knees, bad hips, or when you are sore or tired.
Lateral steps – Side-to-side steps are an easy way to get your heart rate up with low impact on your joints.
- Start with legs together and then step out to the right side with a slight bend in the knee.
- Move the left leg to bring the legs together again.
- Step out to the left side and bring the legs together again.
- Repeat for 1 minute.
Slow jumping jack – This is essentially a regular jumping jack but broken down into two movements without the “jump”.
- Start with arms down by your sides.
- Raise your right arm out to the side and above your head while stepping your right leg out.
- Bring arm and leg back to the starting position and repeat on the left side.
- Alternate back and forth for 1 minute.
Skater steps – Typically performed with a jump, this low-impact version will still give you the benefits by working your legs and core by challenging your balance.
- Start with arms at your side and step backwards into a curtsy lunge to the right.
- Push off your leg and return to the starting position standing straight.
- Repeat on the left side.
- Alternate for 1 minute.
Toe reaches – These are a great exercise as well as a stretch that you will feel in your hamstrings (back of the leg). A slight bend in the knee can also be used if flexibility is an issue.
- Start with your arms at your sides.
- Raise your left leg in front of you, keeping it straight.
- Reach your right arm to try and touch your left toes/foot/shin (whatever you can comfortably reach, feeling a stretch in the back of the leg)
- Lower leg and repeat on the opposite side (right leg raised forward and touch with left hand).
- Alternate sides for 1 minute.
- Stair climbing
Walking up stairs can be a great way to get your heart rate up while having a low impact on the body. This full body exercise can be done at the gym on a stair climber machine, at home with your own staircase, or finding some outdoor stairs. Incorporate arm movements to help you move up the stairs and utilize your entire body. You will start to feel the burn with this one quickly!
- Seated exercises
Most exercises that we typically do when standing can also be done from a seated position, eliminating the pressure on your hips, knees, and ankles. These are great moves to keep you fit and healthy during a lower body injury. These can be done with no weight or a light set of dumbbells (or even a can of soup) in each hand.
Seated punches – channel your inner boxer with these arm jabs up and out to the sides.
- In the seated position, punch the air in front of you with your right hand.
- Bring your arm back and punch the air with your left hand.
- Alternate for 1 minute, going as fast as you can.
Seated press – instead of punching forward, press overhead.
- In the seated position, raise your right arm above your head.
- Arm should be in line with the shoulder.
- Lower arm and raise left arm.
- Alternate pressing arms up back and forth.
Seated jacks – similar to a regular jumping jack, but without using the lower body.
- In the seated position, raise both arms out to the sides and overhead.
- Return arms back to your sides by lowering them and repeat for 1 minute.
Ground to overhead – this movement recruits your core, back, and arm muscles. Make sure to keep your back straight and do not curve your spine.
- Start in the seated position with your arms at your sides.
- Bend at the hips and touch the ground with your hands. If you can’t reach the ground, reach as low as you can (i.e. touch your shins or ankle).
- Raise your torso back up and reach your arms overhead.
- Return arms to your sides and repeat for 1 minute.