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 repeat the movement on the opposite side.
Heel Taps
Start off with 1 set of 10 repetitions on each side. To increase the intensity of this warm-up exercise, increase the speed of the movement.
#1 – Forward Punches
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. Contract your abdominal area and punch forward with one hand. 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, 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. 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, increase the speed of the movement.
#3 – Butt Kicks
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.
Butt Kicks
Start off with 1 set of 10 repetitions on each side. To increase the intensity of this exercise, 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. Engage your core, then take a big step to one side. 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.
Side Shuffles
Start off with 1 set of 10 repetitions in each direction. To increase the intensity of this exercise, 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.
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