Bookmark This Low-Impact Cardio Workout for When Your Joints Need a Break

Good news for your joints: a virtual HIIT class nearly isn't the only way to get in a cardio workout at home.

Whether your knees and ankles need a break from the consistent jumping, or you want to spare your downstairs neighbor from yet another set of burpees, this simple (but super effective!) low-impact cardio workout is your solution.

"A low-impact cardio workout may not burn as many calories as a high-impact workout in the same allotted time, however it may save your joints in the future so you can continue to work out," Melissa Chisholm, an NASM-certified personal trainer, explains.

"As with anything, consistency is key, and adding more low-impact workouts to your routine will allow you to stay consistent."

Cycle through this workout curated by Chisholm below — your body will feel the physical challenge in the best possible way.

WARMUP

5 Walk-Out to Hip-Openers

• Stand tall, inhale arms overhead, and exhale to fold over.
• Walk out to a high plank — bring the right foot to the outside of the right hand.
• Rotate torso and bring the right hand up toward the ceiling. Hold for three breaths. Place the hand down, and return the foot back to a plank
• Repeat on the left side.
• Step the foot back to plank, and push back into a Downward Dog. Pedal out the feet.
• Walk hands back to the feet. Slowly roll up to standing and inhale the arms overhead.
• This completes one rep. Repeat five times.

10 Cat-Cows
10 Squats
10 Alternating Forward Lunges
10 Alternating Reverse Lunges

WORKOUT

Complete all six exercises in order. Repeat for three rounds.

Chisholm suggests setting a timer while completing round one: try to meet or beat your time during the second and third rounds, all while maintaining good form.

Walk-Out to Push-Ups:

• Start standing folded over and walk hands out to a tall plank.
• Bend elbows to lower down and push back up to a tall plank position.
• Walk hands back to feet and roll up to stand.
• That completes one rep. Repeat for 10 reps.

Squat + Calf Raise:

• Standing with your feet about hips-distance apart.
• Lower hips back as though you are sitting into a chair.
• Come up to stand, lift onto toes, and then lower heels down.
• That is one rep. Repeat for 10 reps.

Plank Walk:

• Start in an extended arm plank — with feet wide to create a solid foundation.
• Lower onto right elbow/forearm, lower onto left elbow/forearm, and then press back up to a tall plank — replacing your right elbow with your right hand, and then your left hand replacing your left elbow.
• That is one rep. Repeat for 10 reps total — five leading with the right and five leading with the left.

Lateral Lunge to Balance:

• Starting from a standing position, T your arms out, or lift them out to the side.
• Step your right leg out wide so that it is as wide as your right hand — but not as wide if you are very tight.
• Sit back on your right side for a single-sided squat — the left foot remains planted on the ground and left leg remains straight.
• Push up out of your right foot to come back to balance on your left leg, while lifting the right knee to hip height.
• Balance for one breath and step back out to the right for 10 reps.
• Repeat on the left side.

Extended Arm Plank to Bear Plank:

• Start in an extended arm plank, legs long.
• Step the right foot in so that your knee is under your right hip, and step left foot in so that your knee is under your hip.
• Hover knees about 1-2 inches off the ground.
• Step back to plank leading with the right leg, and then the left.
• Repeat this for 20 reps total — 10 leading with the right leg and 10 leading with the left leg.

Alternating Reverse Lunge to Arms Overhead:

• Start standing with both arms straight up overhead so your biceps are by your ears and fingertips up to the ceiling.
• Step back with the right leg. Lower right knee to hover an inch or so off the ground.
• As you step back into your lunge, swing arms back behind you.
• Step up to stand and swing arms up to the starting position.
• Alternate legs for 20 reps total — 10 each leg.

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