Are you looking to increase your cardiovascular exercise to lose weight or improve your health? Do you have limitations that prevent you from participating in high impact exercises such as running, burpees or jumping jacks? Are you becoming tired of your walking routine but don’t know what else you can do? If you answered yes to any of these questions than this blog is for YOU! In this article you will find some low-impact but high-intensity cardio exercises to get you started.
High impact exercises are great for burning a lot of calories fast, are time efficient, can burn more fat and can increase your metabolism. However, they can be a real struggle for those with arthritis, previous injuries or those with other health conditions that make this type of exercise very difficult. High impact movements create a force equal to about 2.5 times your bodyweight. This can put a lot of stress on your joints, ligaments and tendons. There is a greater chance for injury when preforming these moves if they are not done correctly. Learning some low cardio exercise moves can offer you some variety to your daily workouts. They can also challenge different muscle groups that often get forgotten if you rely on walking for your daily cardio.
What is Low-impact Cardio?
Low-impact cardio is a form of exercise that increases your heart rate while minimizing the amount of stress or impact you put on your joints. This should not be confused with low-intensity exercise. Low-impact cardio exercises still raise your heart rate, can cause you to break a sweat, and still burn a decent amount of calories. However, they are easier on your joints and less likely to cause injuries or aggravate ones you already have. In Low-impact cardio one foot always remains in contact with the ground. This lightens the stress on your joints.
Since low-impact cardio exercises are more gentle on your joints, they can be performed every day. You should still focus on elevating your heart rate while performing these exercises. Aim for a moderate to vigorous pace where you are still able to talk but talking is somewhat difficult.
5 Low-impact Cardio moves to get you started
Here are 5 low-impact cardio exercises that you can incorporate into a workout. This workout can be as long as you want it to be depending on how much time you have. Try and complete each move in order for one full minute, then go on to the next move. Once you have completed all five exercises take a 30 second break where you walk in place at a moderate pace. Repeat this sequence as many times as you like.
1. Low-Impact Jumping Jacks
Just like traditional jumping jacks this exercise gets your entire body moving. However, one foot remains on the ground the entire time as you step out with the other foot. You can alternate which leg steps out or do the entire minute on one leg and do the other leg the next round.
2. Squat and Jab
Start your squat with your feet a little wider than your shoulders and turned out slightly. When you squat down ensure your chest is up, butt is back, and knees are in line with your toes. Ensure all of the weight is in your heels to avoid putting stress on your knees. I prefer to squat down slowly and come back up and perform the Jab in a quick movement.
3. Walking Planks
This exercise can be completed on your knees if you have difficulty holding plank. Be sure that you are in a straight line from your hips to your head if your knees are down and be sure that your hips are not elevated or sagging when your knees are raised. Try and keep your core engaged the entire time by drawing your belly-button in towards your spine. Lower one forearm down to the mat at at time and then raise back up to one hand at a time.
4. Standing Oblique Crunch
Start with your legs hip with apart and knees slightly bent. As you raise your knee and lower your elbow towards it try and keep your head and neck neutral to avoid stress to your spine. Keep your core engaged throughout. This exercise can be performed by alternating sides or do one full minute on one side and do the other side the next time around.
5. Reverse Lunge and Kick
Start with your feet together. Step back with one leg into a lunge. Both knees should be bent and aim for a 90 degree bend in both knees. Your back heel will be off the floor. The back leg then comes forward to kick. Try to keep a slight bend in your front leg to limit the stress on your knee. This exercise can be performed by alternating sides or do one full minute on one side and do the other side the next time around.
I hope you enjoyed these exercises. Please explore my other exercise ideas under resources, sign up for a class to get more inspiration or best yet book a FREE personal training consultation where we can explore more ways to help you achieve your fitness goals.
