Low-Impact Cardio Exercises: Workouts for All Fitness Levels

High-impact cardio offers plenty of benefits for your heart and your body, but too much jumping and moving can put a lot of pressure on your joints. For some, it may even be physically impossible to complete high-impact movements.

Injuries, age, fitness experience and other factors don't have to stop you from exercising. Low-impact cardio gives you the chance to train without all that extra strain.

Below, you'll find some of the most common joint-friendly cardio exercises and machines you can use to enhance your workouts.

The Benefits of a Low-Impact Workout Routine

Low-impact cardio exercises help you:

• Protect your joints: Traditional cardio exercises, such as burpees and sprints, require your joints and ligaments to absorb impacts in rapid succession. Low-impact exercises minimize these impacts through slower, simpler motions. People with recovering injuries, arthritis or joint pain can especially benefit.
• Build endurance: Low-impact workouts help you develop your stamina by strengthening your heart and lungs. Your body will be able to handle more cardiovascular stress. You may even experience a decreased risk of heart attack and coronary heart disease.
• Manage your weight: Cardio exercise is one of the best ways to burn calories consistently. This is especially true of low-impact exercises, which can be practiced by almost anyone, regardless of fitness experience. Just 150 minutes a week can be great for your health.

Effective Low-Impact Cardio Exercises for Home Workouts

Many of the best low-impact exercises can be practiced anywhere, even without a machine. Here are five impactful workouts to try at home:

1. Step-Out Jacks

This jumping jack variation is one of the best apartment-friendly cardio exercises, since it minimizes noise. It also protects your joints while giving your whole body a workout.

Here's how to perform step-out jacks:

1. Stand up straight with your feet hip-width apart.
2. Raise your arms over your head, and step to the right at the same time. Your left foot should stay planted during this motion. Move at a pace that's comfortable for you.
3. Swing your arms back down to your sides while returning your right foot to the center. Then, repeat the movement on the left side.
4. Repeat until you reach a certain number of reps or a time limit.

2. Boxer Squat Punches

This combination exercise also puts your whole body to work, especially your legs. It's perfect if you're looking to get a nice burn in your glutes and quads.

Here's how to do boxer squat punches:

1. Stand up straight with your feet shoulder-width apart and pointing straight ahead.
2. Bend at the knees until your legs form a 90-degree angle. Alternatively, squat as low as is comfortable. 
3. Stand up and shift your weight onto one leg. As you do, throw a punch forward with the opposite arm.
4. Return to the original standing position and repeat the squat. Then, shift your weight onto the other leg and throw a punch with the opposite arm.
5. Repeat until you reach a certain number of reps or a time limit.

3. Standing Oblique Crunches

Your obliques, the group of muscles on either side of your abdominals, aren't typically used as much as your other muscles. You can target this area and build stamina through standing oblique crunches. This is one of the best cardio exercises for bad knees, as it's mostly an upper-body workout.

Here's how to perform standing oblique crunches:

1. Stand up straight with your feet shoulder-width apart. Keep one hand down at your side. Place your other hand behind your head, allowing your elbow to stick out.
2. Without bending your legs, reach toward the ground with the hand at your side. Feel the stretch in your obliques on the opposite side of your body.
3. Return to the original position and switch sides.
4. Repeat until you reach a certain number of reps or a time limit.

If you want to increase the intensity of this workout, hold a weight in your free hand.

4. High Knee Marches

If you're looking for the treadmill experience without a treadmill, high knee marches are an excellent substitute.

Here's how to perform high knee marches:

1. Stand up straight with your feet in the most stable, comfortable position. Your toes should be pointing straight ahead.
2. Lift one knee as high as you can toward your chest. Raise the opposite arm at the same time.
3. Return to standing position.
4. Repeat the movement with the opposite leg and arm.
5. Repeat until you reach a certain number of reps or a time limit.

5. Elevator Planks

This plank variation focuses on your upper body, particularly your shoulders and back. It's a great way to build strength and stamina simultaneously.

Here's how to do elevator planks:

1. Get down on your hands and knees, with your hands pressed flat against the ground and your legs extended behind you. Your hands should be shoulder-width apart, positioned under your shoulders.
2. Lift yourself into high plank position. Balance on your toes and your hands, looking straight down at the ground. You should feel tension in your lower back, core and shoulders.
3. Lower your right elbow and plant your forearm on the ground. Do the same with your left. You'll be in a forearm plank, with your legs and core still held above the ground.
4. Put your right hand on the ground, then follow it with your left. Lift yourself back into high plank position.
5. Repeat until you reach a certain number of reps or a time limit.

The Best Low-Impact Cardio Machines

Many cardio machines are designed to minimize the impact cardio has on your joints. They provide smooth, controlled movements and give you direct control of their pace. This way, you can make your workouts as low-impact as you like.

Three of the best cardio machines for a low-intensity cardio workout are:

• Elliptical trainers: Ellipticals mimic running without forcing your knees and ankles to absorb impact. There's a range of elliptical styles that can accommodate different ranges of movement.
• Recumbent bikes: Stationary bikes burn calories with a simple movement. Recumbent bikes add back support to the equation.
• Padded treadmills: Running is hard to beat in the realm of cardio, but it can be taxing on your ankles, back and joints. Padded treadmills reduce this impact. You can adjust the speed and incline to control the workout's intensity.

Find Quality Low-Impact Cardio Equipment With The Treadmill Factory

Ellipticals, bikes and treadmills can transform your low-impact cardio workouts. They let you track your heart rate and other health data, all while providing versatility and support.

At The Treadmill Factory, we offer quality cardio equipment from some of the most trusted brands in the industry, like NordicTrack and Horizon Fitness. We also carry strength equipment, gym flooring, supplements, parts and more.

To learn more about our cardio equipment, visit one of our locations or call us at 888-465-4780.