PSA: Low-impact cardio isntjustfor people with bad knees.
It means you pick a new [move]."
And while this pounding may be NBD for some folks, others may struggle with it.
Photo: HRAUN/Getty
“But they do spike your heart rate and they almost have more of a high-intensity interval element.”
Translation: Low-impact cardio exercises can still have a place in yourHIIT workout.
(Take this as a sign to finallybuy some battle ropesfor your home gym.)
Kailey Whitman
But for some folks, they can have too high of an impact, says Bernard.
This is also an option on active recovery days.
It’s the same movement but without the impact."
“In a way, it’s almost a better workout.”
(If you’re in the mood to go big or go home, trythis 100-burpee EMOM workout.)
But if you want a low-impact cardio alternative, turn to speed boxing.
The strength exercises will give you some time to recover before the next high-intensity cardio move.
How it works:Perform each exercise in the circuit for 30 seconds.
After one round, rest for 30 to 90 seconds, then repeat the circuit two more times.
Repeat the process with the next circuit.
You’ll need:A set of medium dumbbells and a medicine ball.
Body should form a straight line from shoulders to ankles.
C.Return foot to start and repeat with the other leg.
Alternate bringing knees in toward chest.
Repeat for 30 seconds.
Thighs should be parallel to the ground.
Avoid allowing knees to cave in toward the midline.
C.Press feet firmly into the ground to stand back up and return to start.
(Trythese other weighted squatsthe next time you create your own low-impact cardio workout.)
Medicine Ball Slam
A.Hold a medicine ball and stand with feet slightly wider than shoulder-width apart.
B.Explosively lift ball overhead, then immediately slam it to the floor by driving ball downward.
(CrossFit junkies need to trymed ball cleans.)
Push-Up
A.Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.
B.Engage core by tucking the tailbone and drawing the navel in toward the spine.
Lock in the lats by drawing the shoulders down and away from the ears.
Engage the glutes and quads.
C.Push elbows out so the arms form a 45-degree angle to the body.
Look down to keep neck neutral, and slowly lower body, stopping 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D.Quickly push back up to start.
B.Push hips back, bend knees, and lower body into a squat.
C.Place hands on the floor directly in front of, and just inside, feet.
Shift weight onto hands.
D.Step feet back in a plank position.
Body should form a straight line from head to heels.
Be careful not to let back sag or butt stick up in the air.
Push up to lift body off the floor and return to plank position.
F. Step feet forward so they land just outside of hands.
Reach arms overhead and explosively stand.
B.Brace core and take a big step forward with the right foot, lowering until knees for 90-degree angles.
C.Push off the back foot and press into the front foot to stand with weight centered over both feet.
Squeeze glutes at the top.
D.Take a big step forward with the left foot to do a rep on the opposite side.
Dumbbell Bicep Curl
A.Stand with feet shoulder-width apart and core engaged.
Hold a dumbbell in each hand with straight arms in a neutral grip, palms facing forward.
Tuck ribs to brace core and squeeze glutes to start.
C.Pause, then lower the dumbbells back down to sides with control.
