8 Low-Impact Cardio Moves To Add to Your Workout Routine

 

If you're wondering how to recognize low-impact moves, remember: at least one foot remains on the ground at all times. Here are eight exercises to incorporate into your routine:

1. Lateral Lunge to Reach

Strengthens: Glutes, abductors, adductors, hamstrings

How to do it:

  • Stand with feet close together and arms at your sides.

  • Step to the left, bend your left knee to a 90-degree angle, and keep the right leg straight.

  • Reach your right hand toward your left foot while lifting your left arm overhead.

  • Push off the left foot to return to standing.

  • Repeat for 25 seconds, then switch sides.

2. Sumo Squat Touch-Down to Heel Raise

Strengthens: Glutes, abductors, adductors, hamstrings, calves

How to do it:

  • Stand with feet wider than shoulders and toes slightly turned out.

  • Extend your arms in front of your hips.

  • Bend your knees and touch the floor with your hands.

  • Push through your feet to stand, lifting your heels and raising your arms overhead.

  • Repeat for 45 seconds.

3. Plank Walk-Out to Push-Up

Strengthens: Shoulders, arms, core, back, chest

How to do it:

  • Stand with feet hip-width apart.

  • Bend forward, place your hands on the ground, and walk them forward into a high plank.

  • Perform a push-up, then walk your hands back toward your feet and stand up.

  • Repeat for 45 seconds.

4. Repeater

Strengthens: Hamstrings, quads, glutes

How to do it:

  • Step your right foot forward, left foot back on a diagonal.

  • Lean your torso over your right leg and brace your core.

  • Raise your arms overhead.

  • Drive your left knee up while bringing your hands down to meet it.

  • Return to the starting position.

  • Repeat for 25 seconds, then switch sides.

5. Front Kick to Touch Back

Strengthens: Hamstrings and glutes

How to do it:

  • Stand with feet hip-width apart and fists near your cheekbones.

  • Kick your right leg straight out.

  • Step your right foot down and your left foot back into a low lunge, touching the floor with your left hand.

  • Repeat for 25 seconds, then switch sides.

6. Elevator Plank

Strengthens: Shoulders, arms, core, back

How to do it:

  • Start in a high plank position.

  • Lower onto your right elbow, then left elbow into a forearm plank.

  • Push back up to high plank, right arm first.

  • Keep your hips steady throughout.

  • Repeat for 45 seconds.

7. Russian Twist With Punch

Strengthens: Abs, obliques, arms, shoulders

How to do it:

  • Sit with knees bent, feet flat.

  • Lean back about 45 degrees and lift your feet off the ground.

  • Rotate to the right and punch with the left arm.

  • Rotate to the left and punch with the right arm.

  • Continue alternating for 45 seconds.

8. Skier

Strengthens: Hamstrings, calves, quads, shoulders, lats

How to do it:

  • Stand tall, then rise onto the balls of your feet with arms overhead.

  • Swing your arms down and back while hinging your hips and bending your knees.

  • Thrust your hips forward and swing your arms back overhead.

  • Repeat for 45 seconds.

Feel free to do all eight exercises in sequence and repeat the circuit one to two more times. To add difficulty, you can use dumbbells or resistance bands if recommended by your healthcare provider.

Contraindications

While low-impact cardio is generally safe, you should consult a healthcare provider before beginning a new routine if you have:

  • Acute injuries like strains or sprains

  • Balance issues

  • Severe arthritis or heart disease symptoms

  • Recently undergone surgery

  • A high-risk pregnancy

  • Vertigo

A Quick Review

Low-impact cardio is an excellent way to strengthen your heart and stay active without putting excessive strain on your body. Exercises like walking, skier jumps, and repeaters can help beginners, those returning to fitness, or anyone looking for a gentler form of exercise. Low-impact workouts are ideal for maintaining an active lifestyle safely and effectively.