Low Impact Cardio Workout

Everyone understands the benefits of regular cardio exercise, and many of us strive to get the recommended amount of weekly exercise. Unfortunately, sometimes injuries, limited mobility, balance concerns, your current fitness level, and even your age can limit your ability to engage in high-impact cardiovascular activities, like running or jumping.

It's important to understand that you can still get your heart pumping without putting added stress on your joints.

Below we have shared a low-impact cardio workout that is safe for almost anyone to try.

Warm-Up Exercise:

Heel Taps

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tap one heel on the ground in front of your body. Return to the starting position and then repeat the movement on the opposite side.

Heel Taps

Start off with 1 set of 10 repetitions on each side. Basically, to increase the intensity of this warm-up exercise, increase the speed of the movement.

1. Forward Punches

Basically, begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.

Slightly bend your knees and hinge through your hips to move into an athletic position. Lift your arms to chest-height, curling your hands into fists.

After that, contract your abdominal area and punch forward with one hand. After that, retract your arm to return to the starting position and repeat the movement on the opposite side.

Forward Punches

Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, and then increase the speed of the movement.

2. Jumping Jacks

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core, then step to one side as you bring your hands together overhead.

After that, return to the starting position and repeat the movement on the opposite side.

Jumping Jacks

Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, and then increase the speed of the movement.

3. Butt Kicks

Basically, begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Kick one heel up towards your seat as you counter the movement by raising your opposite hand.

Return to the starting position and repeat the movement on the opposite side, making it an ideal low impact cardio workout.

Butt Kicks

Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, and then increase the speed of the movement.

4. Standing Marches

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Lift one knee up towards your chest, ideally to hip-height, as you counter the movement by raising your opposite hand.

Return to the starting position and repeat the movement on the opposite side.

Standing Marches

Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, increase the speed of the movement.

5. Skater Jumps

Stand upright with your feet shoulder-width apart. Bend your knees and hinge through your hips to move into an athletic position.

Bring one leg behind the other and bend your upper body forward, reaching with one hand to touch the ground. Raise back up and repeat the movement on the opposite side.

Skater Jumps

Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, increase the speed of the movement.

6. Side Marches

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Slightly bend your knees and hinge through your hips to move into an athletic position.

Engage your core and take two quick steps to one side, kicking your heel up towards your seat at the end position. Repeat the movement in the opposite direction.

Side Marches

Start off with 1 set of 10 repetitions in each direction. To increase the intensity of this exercise, increase the speed of the movement.

7. Side Shuffles

Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Bend your knees and hinge through your hips to move into an athletic position.

Take a few quick steps to one side, then repeat the movement in the opposite direction for a low impact cardio workout.

Side Shuffles

Start off with 1 set of 10 repetitions in each direction. To increase the intensity of this exercise, and then increase the speed of the movement.

8. Windmill Steps

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core, then take a big step to the side with one foot, bringing your opposite leg behind and crossing your arms overhead.

Return to the starting position and repeat the movement on the opposite side.

Windmill Steps

Start off with 1 set of 10 repetitions in each direction. To increase the intensity of this exercise, increase the speed of the movement.

9. Mountain Climbers from the Wall or Bench

Begin in an upright standing position with both hands on the wall, maintaining good alignment with your head, shoulders, hips, and legs. Move your feet back to increase the angle of your body.

Tighten your core, then drive one knee up towards your chest. Lower your leg back down to return to the starting position and repeat the movement on the opposite side.

Mountain Climbers from the Wall or Bench

Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, increase the speed of the movement.

10. Side Lunge to Hamstring Curl

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Hold your hands at chest-height. Take a big step to the side with one foot, then bend your knee to lower yourself into a side lunge position.

As you raise back up, bend the same knee to lift your heel towards your seat. Lower your leg back down to return to the starting position and repeat the sequence of movements on the opposite side.

Side Lunge to Hamstring Curl

Start off with 1 set of 10 repetitions in each direction. To increase the intensity of this exercise, increase the speed of the movement.

So, be sure to try this simple, low-impact cardio routine the next time you want to get your heart pumping without stressing your knees and hips. We are confident that you will find these exercises both safe and challenging.

Think that Yoga can only improve flexibility and promote relaxation? Think again! Learn some simple movements designed to help melt the fat away with the program below: