20 Low-Impact Cardio Exercises That Won't Crush Your Knees
Bad Knees? No Problem
Some of us just don't have the joints to be able to run marathons, not that we'd want to anyway. Whether you've recently suffered from an injury or just have bad knees, it doesn't mean you can't still get your cardio in. It's not just running and jumping that gets the heart rate up; everything from weight training to water exercise can do the trick. What's more, many of these exercises work a greater array of muscle groups, too. Here are 20 of our favorite low-impact cardio exercises that won't give you knee pain.
1. Swimming
Swimming is an incredible full-body workout that is exceptionally gentle on the joints, thanks to the buoyancy of water. When you swim, you expend four times the energy you do running.
2. Cycling
Cycling is a great workout that doesn't kill your joints. It's excellent for building muscle, especially in your glutes, quads, and calves, and you can customize how intense you want it to be by going faster or slower.
3. Walking
Don't underestimate the power of walking. It may not be as intense as running, but it's easy on the knees and can still help you lose weight and maintain your overall health.
4. Rowing
Rowing isn't just about the arms; it's an intense exercise that engages your abs, back, legs, and arms.
It's an amazing mix of strength-building and cardio that's low-impact and accessible.
5. Elliptical Training
Ellipticals provide an excellent full-body workout without impacting your joints. While it doesn't burn as many calories as running, it engages more muscle groups and helps you get strong and toned.
6. Aqua Aerobics
Aqua aerobics entails doing aerobic movements in a pool. The water's buoyancy takes stress off the joints, and the resistance helps build muscles. It's highly accessible to those of all ages and fitness levels.
7. Low-Impact Jumping Jack
Low-impact jumping jacks or step jacks are a great alternative to traditional jumping jacks for those who want to save their joints. To do them, start standing with your feet together, arms by your sides, and step one foot out while raising your hands above your head.
8. Skaters
Skaters are low-impact versions of skater jumps, eliminating the jump to be easier on the joints. Instead of leaping from one foot to the other, just step, placing one foot behind the other in a curtsy position and bending both knees while bending your opposite arm.
9. Stair Stepper
You can tell walking up stairs is good for your cardio because you're out of breath at the top. Stair steppers take this to the maximum because the stepping is endless. It also builds your glutes and leg muscles.
10. Flow Yoga
Yoga isn't necessarily associated with cardio, but if you've ever been to a vinyasa or power yoga class, you know how it raises your heart rate and makes you break a sweat. It's also excellent for strength building and flexibility.
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11. Pilates
While Pilates isn't primarily a cardio workout as it focuses more on strength building, it can still get the heart rate up, particularly if it's power or reformer Pilates. These styles are more high intensity, but are still gentle on the joints.
12. Weight Lifting
Weight lifting is another exercise that isn't automatically considered cardio, but it does raise your heart rate and provide cardiovascular benefits if you give yourself minimal rest between sets. It also enhances your metabolism, so if weight loss is your goal, it's an excellent workout to incorporate.
13. Grapevine
The grapevine exercise improves balance, coordination, and agility while providing cardiovascular benefits. To do it, stand with your feet shoulder-width apart and cross one foot behind the other so it's next to it and step laterally. The faster you go, the more of a cardio exercise it will be.
14. Resistance Band Exercises
Incorporating resistance band exercises into dynamic movements can be a great form of cardio that doesn't strain your joints. Examples include banded high knees, banded squats, clamshells, and glute bridges.
15. Rollerblading
Rollerblading is a perfect low-impact cardio activity that strengthens your lower body and abs. Compared with other cardio activities like cycling, it engages way more muscle groups as your whole body is engaged for balance.
16. Shadow Boxing
Shadow boxing is essentially throwing punches and other fighting moves, but without a target or opponent. It involves constant movement, full-body engagement, increases the heart rate, and is highly accessible.
17. Cross-Country Skiing
Cross-country skiing offers many of the same cardiovascular benefits as running, but the gliding motion on the snow allows for much less stress on the joints. It also engages more muscle groups than running, as you use your arms to help propel yourself forward quite a bit.
18. Dance Cardio
Dance cardio is a type of exercise that incorporates dance styles and steps to make it fun and engaging. It burns calories and gets your heart rate up while being low-impact and enjoyable.
19. Hiking
Hiking, especially if there are a lot of hills involved and you go at a good pace, is an extremely good cardio and strength workout. It's generally considered low-impact as you always have at least one foot on the ground at all times, and the movement is controlled.
20. Squats
If you're looking for a cardio exercise that will also work your glutes while staying low-impact, look no further than the humble squat.
Do them at a fast pace to reap the cardiovascular benefits.
