Cardio doesn’t have to mean running or jumping. If you have sore knees, carry extra weight or are just getting back into exercise, low-impact moves let you raise your heart rate without pounding your joints. In this workout, one foot always stays on the ground.
Regular aerobic activity is one of the best things you can do for your heart, your mood and your weight. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity a week, and this 25-minute routine can count toward that goal.
Low-Impact Cardio Workout That’s Easy on the Knees: At a Glance
Before You Start
- Wear supportive athletic shoes, even indoors.
- Exercise on a flat, non-slip surface.
- Aim for moderate intensity: you should be able to talk, but not sing.
- If you have knee arthritis or a past injury, ask your doctor or physical therapist which moves are best for you.
Warm-Up (5 minutes)
- March in place for 2 minutes, gradually lifting your knees higher.
- 10 arm circles forward and backward.
- 10 heel digs per side, tapping one heel forward at a time.
- 10 gentle side steps in each direction.
The Workout
Do each move for 45 seconds, then rest or march gently for 15 seconds. After all six moves, rest for 1 minute. Repeat for 2 to 3 rounds.
- Step touch with arm reach (45 seconds)
Step to the right and tap your left foot beside it, then step left. Reach your arms overhead or out to the sides with each step. Form tip: Stay light on your feet and keep your knees soft. - Low-impact jacks (45 seconds)
Step your right foot out to the side as your arms sweep up, then return. Alternate sides. Form tip: Keep your step wide enough to feel your hips working. - Standing knee lifts (45 seconds)
Lift one knee toward your chest while bringing your opposite elbow down to meet it. Alternate sides at a steady pace. Form tip: Stand tall and don’t hunch forward. - Shallow squat to calf raise (45 seconds)
Sit back into a shallow squat, then stand up and rise onto your toes. Lower and repeat. Form tip: Only squat as low as feels comfortable for your knees. - Boxer shuffle with punches (45 seconds)
Shift your weight side to side on the balls of your feet while throwing light punches forward. Form tip: Keep your core engaged and your punches controlled. - Side-to-side hamstring curls (45 seconds)
Step to one side and curl the opposite heel toward your glutes. Alternate sides. Form tip: Squeeze the back of your leg at the top of each curl.
Cool-Down (5 minutes)
- March slowly in place for 1 to 2 minutes until your breathing returns to normal.
- Calf stretch against a wall: 30 seconds per leg.
- Standing quad stretch, holding a chair: 30 seconds per leg.
- Seated hamstring stretch: 30 seconds per leg.
Make It Easier or Harder
- Easier: Do 1 to 2 rounds, slow the pace and use a chair for balance.
- Harder: Add a third round, extend work periods to 60 seconds, or add light hand weights.
- Joint-friendly alternatives: Swimming, water aerobics, cycling and elliptical machines are other excellent low-impact options.
- Mix it up: Alternate this routine with brisk walking on other days.
Why This Workout Helps
Low-impact cardio strengthens your heart and lungs, burns calories and can lift your mood, without the stress that running or jumping puts on your knees and hips. For people managing their weight, being able to exercise comfortably and consistently is what matters most.
Physical activity on its own often leads to modest weight loss, but it’s especially helpful for keeping weight off and improving health markers like blood pressure and blood sugar. Combining regular activity with healthy eating gives the best results.
This article is for general information and isn’t medical advice. Check with your doctor before starting a new exercise program, especially if you have heart disease, diabetes, high blood pressure, joint problems, a lung condition or another health concern. Stop and seek medical help if you feel chest pain, dizziness, faintness or severe shortness of breath.
