The whole concept of low-impact cardio exercises may sound like an oxymoron. After all, can you really jack up your heart rate without running or jumping? The answer is yes, absolutely! And we have a bunch of different bodyweight exercises (20, to be exact!) as proof.
Low-impact cardio exercises can be a smart choice for people with joint conditions or injuries, as well as folks who are new to working out, Cara Bonney, CSCS, CPT, a certified strength and conditioning specialist and Club Pilates Master Trainer in Melbourne, Florida, tells SELF. That’s because they get your blood pumping without pounding your ankles, knees, hips, and back. That means they carry a lower risk of injury compared to high-impact activities like running, jumping or other plyometrics, and bounding. And that can allow you to be more consistent with your exercise routine if you’re dealing with certain limitations—say, cranky knees or a sensitive back—or just getting in the workout groove.
Another perk of low-impact exercises: They can help support bone density. “Impact exercises are good for bone health, like preventing or improving osteoporosis, but it doesn’t always have to be high-impact,” Bonney explains. As long as you have some contact with the ground, you’re stressing your bones, which is ultimately what makes them stronger, she says. So compared to no-impact forms of movement—like cycling or swimming—low-impact exercises can deliver some important bone-boosting benefits.
How to level up bodyweight moves without the joint pain
Now, for the million dollar question: How exactly can a bodyweight exercise count as cardio if you aren’t allowed to run or jump? Turns out, there are a bunch of ways: One is by simply calling on a lot of big muscles, whether through compound exercises or combo movements. For example: by incorporating sweeping arm movements alongside lower-body exercises—say, tacking on an overhead reach to a squat, or doing big arm swings alongside high knee marches. This forces blood to move throughout your whole body instead of just being concentrated to your lower half. “That’s going to get the heart rate elevated,” Bonney explains.