Low Impact Cardio Guide

When you hear the phrase cardio workout, you may think of a bunch of exercises that involve jumping and joint pain (like running). While high impact exercises have their time and place, you can get just as an effective workout while keeping things low impact.

Low impact cardio workouts don’t require high impact movements. This makes low impact cardio a particularly good choice for people who may have injuries, and it’s also a great option if you’re just looking to mix things up. And don’t worry, you’ll still receive the same great benefits of exercise. Research shows that engaging in low impact exercises a few days a week can get you all the body composition and physical fitness benefits of regular exercise without the pounding. In fact, not only does low impact exercise help you maintain a healthy weight, but it also decreases joint pain, improves muscle tone, and lowers your risk of type 2 diabetes and some cancers.

Interval Training

Just because an exercise is low impact, doesn't mean it can’t be high intensity. Interval training is a great way to pack a lot of cardio into a shorter period of time. Simply put, interval training is short bursts of high energy activity, followed by a longer interval of lower intensity. You can apply this form of cardio training to almost any workout such as strength training, cycling, or walking and many more!

Swimming

Swimming is the ultimate low impact option for exercise as water’s buoyancy helps relieve strain from joints. For people who have injuries or feel limited with exercise, getting into the water is the perfect place to start. If you’re a swimmer, that's great, you can get those laps in. You can also follow one of the interval patterns described below.

Water walking (or other aerobics)

You don’t have to be Michael Phelps to get in a good water workout. Even if you’re not comfortable advancing beyond the shallows or getting your hair wet, you can still get a whole body workout while using the water to work against gravity to keep it easy on your bones and joints. One simple starter option for a water workout involves rotating through the following in a circuit of 1-2 minutes each (with the option to repeat the circuit if you’re up for it). You can also create your own set of exercises to cycle through or find other great water workout ideas by doing a quick search. Experiment and find what works best for you!

Brisk walking/jogging: use the water’s resistance to increase the intensity of your activity.
Flutter kicks: use the wall as a stabilizer while you kick your legs behind you.
Water boxing: move from your shoulder and engage your back muscles as you punch against the water.
High knee lifts (uplevel by turning into high-knee running in place): lift one leg at a time with your knee bent; keep your abs engaged so you can hone in on core strength and quads.
Jumping jacks: same deal as on land, you’ll just move a bit more slowly—focus on using your arm and leg muscles as you move against the water.
Leg lifts: keeping the lifted leg straight and abs engaged, lift one leg at a time; you can turn this into a double feature by adding a lower abdominal crunch, just keep your abdominal muscles tight and allow your rear to move out and your chest to move down as you lift your leg.

Cycling

Whether you’re hitting the open road, a local trail, or spinning in place, cycling is a great way to get the heart pumping and endorphins flowing!

Begin with 5 minutes at a conversational pace. When you start to feel warm or you begin to sweat it's time to pick up the pace.
Pedal fast for 30 seconds, then slow down to your warm up pace for 1 minute.
Repeat this circuit 4 times in a row.
To wrap up, pedal for 5 minutes at a warm-up pace. Use this time as a cool down, or if you want to repeat the above circuit then this is your recovery period.

Walking

Walking is one of the most effective and easiest forms of low impact cardio. It improves your circulation, boosts immune function, decreases joint pain, and improves your mood! Walking is also the most versatile exercise, as it can be done inside or outside.

Treadmill

If you find yourself spending time walking indoors, the “dreadmill” doesn’t have to be boring. Spice up your routine by playing with speed, incline or both.

Begin with 5 minutes at a conversational pace. If you can have a conversation without having to stop to take a breath, you’re doing great!
Next, try 5 minutes where every minute you increase your incline by a degree.
Then, move to 5 minutes where every minute you lower your incline by a degree, but increase your speed 0.5mph.
Finally, walk for 5 minutes at a warm-up pace. Use this time as a cool down, or if you want to repeat the above circuit then this is your recovery period.

Nordic Walking

Originating in Finland, this total body version of walking using hiking poles not only gets the heart pumping, but also engages more muscles (80%) compared to walking or running (40%). It can be done everywhere from parks to roads to hiking trails. All you need to get started are a pair of hiking poles which can be purchased at many retail stores or online (bonus accessory: a sense of adventure).

Power Walking

Fun fact: Did you know the current world record for the fastest mile walked is 5 minutes and 31 seconds? Power walking emphasizes both speed and arm motion, which means you’ll really get your heart pumping. If you’re not ready to set an Olympic record, try short bursts of speed followed by a long recovery. For example, walk for 5 minutes at a comfortable pace. Then walk fast (like you’re trying to catch a bus) for 1 minute, followed by 2 minutes of a quick but not sprint pace.

Inside Chores

Back in your grandparents’ day, no one went to the gym to work out. People stayed in shape just by doing their everyday chores. Knocking out your to-do list is a great way to get your heart pumping. For example, a deep clean of the bathroom can burn as many calories as a 20-minute beginner’s dance class. Dusting, vacuuming, or other chores that keep you moving continuously and get your heart pumping will work!

Outdoor chores

Outdoor activities like shoveling snow, raking leaves, mowing the lawn and even gardening are great ways to get your heart pumping and improve your curb appeal. To give yourself a cardio bump, try setting a timer for 5 minutes and pick up the pace just a bit.

Walking in place

Does walking in place count as exercise? Yes! If you’re getting your heart rate up, moving major muscle groups, and sweating, then you’re exercising. The best part of this workout is that you can do it from anywhere. An easy way to get started is to try walking in place during commercial breaks. During a 30 minute show you can get up to 8 minutes of walking time!

Step Aerobics

A blast from the past that never seems to go out of style, step aerobics are still one of the best ways to stay in shape. Many gyms still offer classes, and if you prefer to workout at home simply search “low impact step aerobics” on YouTube.

YouTube

Searching “low impact cardio” on YouTube will yield thousands of hours of fun and invigorating workouts. To get started, just find a video that meets your time needs and that also looks fun to do. Pages such as Popsugar Fitness & FitnessBlender are a treasure trove of unique workouts.

Dance Party

Dancing is enjoyable, improves our mind body connection, and it’s a great form of cardio. From pop locking to ballroom dancing, any movement is good movement. If you’re feeling stressed and need a break, put on your headphones, crank your favorite song and dance like nobody's watching!

Elliptical

The elliptical is a staple in many fitness centers and is a great alternative to the treadmill or stationary bike. Whether it’s your first time, or you’re a seasoned gym goer there is a workout for you.

Begin with 5 minutes at a conversational pace. If you can have a conversation without having to stop to take a breath, you’re doing great!

Shadow boxing

Shadow boxing isn’t just something to prep yourself for the ring, it’s also a great form of cardio. Best of all, you don’t need any equipment to start! This cardio blaster is just the act of punching into the air. Try different combinations of punches or speed sessions for a better workout.

Video Games

Video Games are not only fun, but they can also get you fit! Over the past decade companies like Nintendo, Sony, and Microsoft have opened their doors to a variety of fitness games. No matter your fitness level or gaming experience, there is a game for you. If you search video game fitness and the name of your game system, you’ll find numerous titles. For those looking to bust a move, look for classics like Dance Dance Revolution, Zumba, or Just Dance which are available on multiple platforms.