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Guide · Cardio · 7 min read

Low impact cardio at home

Eight no-jumping cardio moves that raise your heart rate while staying kind to your knees, a 20-minute routine, and how to tell if you are working hard enough.

Woman throwing a punch during a low impact cardio workout

Why it works

Low impact means one foot always stays on the floor. You still raise your heart rate and burn energy, but without the pounding of jumping, which makes it a good fit for beginners, people with sore knees or hips, and flats with neighbours below.

Low impact does not have to mean easy. Bigger movements, a faster rhythm and arm work can make it as challenging as you want.

Safety first

  • Wear supportive trainers and clear the space around you.
  • Use the talk test: at a moderate effort you can talk, but not sing.
  • Keep water nearby and build up gradually if you are new to exercise.
  • Stop if you feel dizzy, short of breath or chest discomfort, and seek medical help if it continues.

The 8 exercises

  1. 1

    March with arm drive

    Warm-up & heart
    1. March on the spot, lifting your knees.
    2. Swing your arms in rhythm.
    3. Gradually lift your knees higher and speed up.
    How much
    60 seconds
    Easier
    Sit and march.
    Harder
    Punch your arms overhead as you march.
  2. 2

    Step touch

    Legs & coordination
    1. Step one foot to the side and bring the other to meet it.
    2. Repeat to the other side in a steady rhythm.
    3. Add an arm swing or clap.
    How much
    45 seconds
    Easier
    Make the step smaller.
    Harder
    Take a wider step and sink lower.
  3. 3

    Standing cross-body knee

    Core & obliques
    1. Stand with hands behind your head, elbows wide.
    2. Lift one knee across your body towards the opposite elbow.
    3. Alternate sides.
    How much
    45 seconds
    Easier
    Lift the knee straight up.
    Harder
    Speed up while staying controlled.
  4. 4

    Low-impact jacks

    Full body
    1. Step one foot out to the side while raising both arms overhead.
    2. Bring it back as your arms come down.
    3. Alternate sides at a brisk pace.
    How much
    45 seconds
    Easier
    Raise your arms to shoulder height.
    Harder
    Add a small squat as you step out.
  5. 5

    Boxer shuffle & punches

    Arms, shoulders & heart
    1. Stand in a boxing stance with your hands up.
    2. Shift your weight from foot to foot without jumping.
    3. Throw alternate straight punches.
    How much
    45 seconds
    Easier
    Punch while sitting.
    Harder
    Add hooks and uppercuts.
  6. 6

    Hamstring curl

    Back of thighs
    1. Step to the side and curl the opposite heel towards your glute.
    2. Pull your arms in as you curl.
    3. Alternate sides.
    How much
    45 seconds
    Easier
    Slow the rhythm down.
    Harder
    Squat a little lower on each step.
  7. 7

    Squat to knee lift

    Legs & glutes
    1. Do a bodyweight squat.
    2. As you stand, lift one knee up in front of you.
    3. Alternate knees on every squat.
    How much
    45 seconds
    Easier
    Use a shallow squat and a small knee lift.
    Harder
    Go deeper and lift your knee higher.
  8. 8

    Skater step

    Legs & balance
    1. Step diagonally back behind your other leg, like a speed skater.
    2. Swing your arms across your body.
    3. Alternate sides smoothly.
    How much
    45 seconds
    Easier
    Keep the back toe touching lightly.
    Harder
    Make the step longer and sink lower.

The routine

Do each move for 45 seconds with 15 seconds of easy marching between. Repeat the circuits.

PartExercisesTime
Warm-upMarch with arm drive, step touch3 min
Circuit 1Cross-body knee, low-impact jacks, boxer punches, hamstring curl4 min
Circuit 2Squat to knee lift, skater step, low-impact jacks, boxer punches4 min
RepeatCircuits 1 and 2 again8 min
Cool-downSlow march, deep breaths, gentle stretches1–2 min

How often

The World Health Organization recommends 150–300 minutes of moderate activity a week for adults. Three to five 20-minute sessions of low impact cardio, plus walking, gets you there.

To make it harder, extend the circuits, speed up, or make your movements bigger rather than adding jumps.

Want a plan that does this for you?

Train at Home includes Low-Impact Burn, Low-Impact Cardio Burn, Chair Cardio, No-Jumping HIIT, Full Body (No Jumping) and indoor walking workouts, plus a low-impact fat loss plan.

Coming soon to theApp Store

Frequently asked questions

Is low impact cardio effective for weight loss?

Yes. It burns energy and can be done more often with less strain on your joints. Weight loss also depends on your overall activity and what you eat.

What is the difference between low impact and low intensity?

Low impact means no jumping. Low intensity means easy effort. Low impact cardio can still be high intensity if you move fast and big.

Is low impact cardio good for bad knees?

Usually, yes. Without jumping there is less stress on the knees. Keep movements pain-free and check with a professional if you have a knee condition.

How long should a low impact cardio workout be?

Twenty to thirty minutes is a good target, but even ten-minute sessions count towards your weekly activity.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

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