Low impact workouts are helpful for individuals who have weak knees, bad hips or are simply too tired to go hard. Exercises that are gentle on your joints can also help to protect exposing them to injury as you work out.
If you are suffering from joint pain or weakness, it is important to talk to your doctor to figure out the right path forward and make sure you still get the exercise you need to stay fit and healthy.
Once you get the green light, take some time out of your day to perform these moves daily or at least six days a week to stay in shape.
6 Move Cardio Circuit
- Perform each exercise for 60 seconds each.
- After performing the circuit with the six moves, rest for 60 seconds and repeat the circuit.
- Perform the entire circuit three times to feel the burn and complete your cardio workout.
1. Low-impact jumping jacks
Get your heart pumping and engage your muscles with this exercise. If you want to work out your arms more, raise and lower them with strong and controlled movements to burn more calories.
- Start by standing with your feet hip-width distance apart and arms beside you.
- Step your right foot out and simultaneously raise your arms overhead.
- Return to the starting position and repeat by stepping your left foot out.
2. Ice skaters
Even though the jump is avoided, these ice skaters will still get your muscles working and increase your heart rate with the swift movements.
- Start in a curtsy lunge position with your right leg behind your left leg and both knees bent. Your left arm should be extended down and your right arm bent at your side.
- Push off from your left leg and as you stand, bring the right leg forward while simultaneously switching your arms as you move.
- Perform the movements explosively and as quickly as you can but avoid jumping.
3. Squat to jabs
Squats are one of the healthiest exercises for your body as it works to strengthen and tone your major muscles. The boxing jab will also build strength, making this a full body exercise that is low-impact but highly effective.
- Start by standing with your feet about hip-width distance apart and place your arms by your sides.
- Push your hips back and bend your knees to lower down to squat keeping your chest lifted. Make sure you can see all 10 toes when you squat.
- As you stand back up, twist to throw a strong and controlled punch to the right.
- Repeat while alternating sides.
4. Standing oblique crunches
This exercise will get your core muscles working as long as you keep them engaged to maximize results.
- Start by standing with your feet shoulder-width distance apart and bend your elbows to place your hands behind your head.
- Bring your left knee up to the left elbow while bringing your left elbow down to the left knee.
- As you come back to the starting position, switch to the right side and repeat alternating sides.
5. Lateral shuffles
Lateral shuffles are good to get the muscles in your legs working and also to boost muscular strength. Make sure that you work both legs equally for the same amount of time.
- Stand with your feet shoulder-width apart with a slight bend in your knees and slightly leaning forward with your hips. Place your hands across your chest or wherever you feel comfortable.
- Shift your weight to the right and push off from your left foot as you lift your right foot and move your body to the right side.
- Move explosively during this exercise and repeat to perform this exercise on the right side.
6. Reverse-lunge front kicks
Lunge on the right side for 30 seconds followed by the left side for 30 seconds in order to work out both sides for an equal amount of time. This exercise will definitely set your muscles on fire.
- Stand with your feet hip-width distance apart and bring your palms to touch across your chest.
- Kick your right leg straight out in front of you and as you land, step back to perform a reverse lunch.
- Return to the starting position and repeat using the opposite leg.
Workout adapted from healthline.com.