8 low-impact cardio moves you can do anywhere

Think you need to jump, sprint or slam your way to serious cardio results? Think again. With the right low-impact cardio workout, you can fire up your heart rate, burn calories and build serious endurance – all without wrecking your joints.

Low-impact cardio at home makes it even easier to move smarter. Whether you’re bouncing back from injury, just starting out or want a workout that’s tough on your muscles but easy on your joints, low-impact training lets you push your limits safely.

Low effort? Not even close. With low-impact cardio exercises, you’ll build strength, boost stamina and feel stronger every session.

Ready to level up your training? Here’s why low-impact cardio works – and the best low-impact cardio moves to do anytime, anywhere.

What is low-impact cardio?

Low-impact cardio workouts take the pressure off your joints without sacrificing intensity. Think walking, swimming, cycling (indoors or out) and bodyweight exercises – all fantastic ways to get your heart pumping.

It’s the perfect way to build strength, boost stamina and stay consistent without hammering your body. Whether you’re new to training, cross-training or easing off for active recovery, low-impact cardio helps you stay strong, mobile and injury-free.

Remember, low impact doesn’t mean low results. Push the pace and these workouts can spike your heart rate, torch calories and drive real progress.

5 benefits of low-impact cardio workouts

Here’s why low-impact training deserves a spot in your routine.

1. Protect your joints
Give your knees, hips and ankles a break. Low-impact moves help you train hard without the heavy wear and tear that can sideline your progress.

2. Prevent injuries
Sore spots or old injuries acting up? Low-impact training keeps you moving, speeds up recovery and helps you come back stronger.

3. Boost your heart health
You don’t have to pound the pavement to build serious cardiovascular endurance. Low-impact cardio sessions help fire up your heart and lungs to build lasting stamina and endurance.

4. Manage your weight
Burn calories efficiently while saving your body from unnecessary stress. It’s a smarter, more sustainable way to hit your goals.

5. Accessible for everyone:
Starting out, coming back from a break, pregnant or adjusting to a new routine? Low-impact cardio meets you where you’re at.5 benefits of low-impact cardio workouts

8 low-impact cardio moves to build endurance

Here's your low-impact cardio workout blueprint, courtesy of functional training expert Da Rulk.

These exercises are easy to do at home and can be swapped out for their higher-impact variations if you prefer a little extra oomph.

Refer to the inset modifications in the video for the low-impact versions of the exercises, and we’ll help you with extra form tips below. Warning: no matter which type you pick, you’re going to sweat. A lot.

Got your mat rolled out and ready to go? Let’s break down some of the key exercises in this session.

1. Low-impact burpee

• Stand tall, feet hip-width apart.

• Lower your hands to the floor, step one foot back, then the other, into a strong plank.

• Step your feet back toward your hands, stand up and reach overhead to finish tall.

2. Alternating side crawl + modified sit thru

• Start on all fours at one end of your mat. Hover your knees an inch off the ground, with your back forming a tabletop.

• Keeping your shoulders and hips parallel, step to the side, moving one hand and the opposite foot at the same time.

• When you reach the other end of your workout mat, perform a sit thru: sweep one knee under toward the opposite, then switch sides.

• Crawl back to the starting position and repeat.

3. Low-impact broad jump

• Stand with feet slightly wider than shoulder-width.

• Drop into a squat until your thighs are parallel to the floor.

• Activate your glutes and push through your feet to stand, rising onto your toes.

• Lower your heels back to the floor, then repeat.

4. Stationary gorillas

• Set up on all fours, hands wide, toes turned slightly out.

• Lift your knees so they hover above the floor and engage your core.

• Jump both feet forward to land outside your hands, then jump back to start – keep your stance wide throughout.

5. Quarter rotational knee drops

• Stand tall, feet just wider than hip-width, knees gently bent.

• Rotate one knee inward, pivoting on your toes to lightly tap the knee on the floor.

• Return to standing and repeat on the other side.

6. Side gorillas

• Start in a low squat, feet shoulder-width apart, toes turned out.

• Rotate your hips and plant your left hand in front of your right foot, right hand following beside it.

• Shift your weight onto your hands and hop both feet to the right to center your body again.

• Reverse the movement to the left, starting with your right arm.

7. Plank up-downs

• Set up in a strong high plank – hands stacked under shoulders while keeping your body in one line.

• Lower down onto your forearms one arm at a time, keeping hips steady and core activated.

• Press back up to high plank one arm at a time and repeat.

8. Low-impact mountain climbers

• Begin on all fours, then lift your knees to hover above the mat.

• Engage your core and drive one knee toward your belly button, then switch sides at a steady, controlled pace.

• Keep the movement tight and rhythmical to minimize impact.

Your low-impact cardio FAQs, answered

Got questions about low-impact cardio? Here are the answers to the ones we hear most often.

Can you lose weight with low-impact cardio?
Absolutely. Walking, cycling and swimming can torch calories without wrecking your joints. Pair it with smart nutrition and you've got a formula for sustainable fat loss.

What is the best low-impact cardio?
The best low-impact cardio is the one you actually enjoy and can stick with. You’ve got plenty of options – brisk walking, swimming, cycling, the elliptical and even shadowboxing all deliver serious benefits.

If you haven’t tried a high-intensity, low-impact workout with Centr expert Alexz Parvi, you’re in for a treat.

Here are a few you can try now:

• Functional HILIT: Cardio strong
• HILIT booster: Feeling strong
• HILIT: Elevated upper body

And you’ll find plenty more in the Centr app – start your free trial today and keep crushing your fitness goals with expert-guided programs and workouts.

Is 30 minutes of low-impact cardio enough?
Absolutely. The American Heart Association recommends 150 minutes of moderate-intensity physical activity a week – five 30-minute sessions gets you there.

Knocking out 30 minutes of low-impact cardio at home or in the gym can boost heart health, build endurance and support weight management. Want to keep progressing? Gradually increase your duration or intensity.

Can beginners do low-impact cardio?
Yes – low-impact cardio workouts are for everyone. Start simple with moves like marching in place, bodyweight squats and lunges, then crank up the intensity when you’re feeling more confident.

What equipment do I need for low-impact cardio at home?
You can get started with zero gear – bodyweight exercises are enough to get a good sweat on. But if you want a greater challenge (and a greater burn), you can add light dumbbells or resistance bands to your routine.

How can I make low-impact cardio more intense?
Add more reps to each set, stay moving with active recovery during your session, or up the challenge with a weighted vest or dumbbells. You’ll feel the burn fast.

Is low-impact cardio good for recovery days?
Yes. Light activities (also known as active recovery) like walking, cycling or flowing through yoga moves help your muscles recover and keep you moving, injury-free.

Can I build muscle with low-impact cardio?
You can – as long as you’re factoring progressive overload into your routine and backing it up with the right nutrition.

Is walking considered low-impact cardio?
Absolutely. Walking is one of the best low-impact cardio exercises – you don’t need any fancy gear and you can easily modify the intensity on the fly.

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Ready to crush your cardio goals without crushing your joints? Start your free trial with Centr and start hitting your fitness goals today.

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