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 neighbour 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.
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.
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.
- 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.