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Exercises

Low impact cardio exercises: hard work with no jumping or pounding

Published October 29, 2026

The best low impact cardio exercises are the stationary bike, elliptical, rowing machine and ski erg, brisk or incline walking and the stair climber, and, for harder work without landings, sled pushes, battle ropes, farmer's walks, shadow boxing and mountain climbers. Low impact means one foot stays on the ground or your weight is supported, not that the effort is low: intervals of 30 to 60 seconds on a bike or rower can be as hard as sprinting. Do 20 to 40 minutes on three to five days a week, mixing easy steady sessions with one or two harder ones.

  1. Stationary Bike Quads, Hamstrings
  2. Elliptical Quads, Hamstrings, Glutes
  3. Rowing Machine Quads, Hamstrings, Glutes, Lats
  4. Treadmill Walk Quads, Glutes, Calves
  5. Sled Push Quads, Glutes
  6. Shadow Boxing Shoulders, Biceps, Triceps
  7. Brisk Walk Quads, Hamstrings, Glutes, Calves

Seated and gliding machines

Your weight is supported by a seat or your feet never leave the pedals, so these four put the least load through your knees, hips and ankles. They are also the easiest to make harder: turn up the resistance.

Quads and hamstrings, cycling

Stationary Bike

Quads, Hamstrings

Sitting takes most of your body weight off your knees, hips and ankles, which makes the bike the first choice for sore knees or a larger frame. Push the resistance up for intervals and it becomes as hard as any cardio in the gym.

How to do it

  1. Adjust the seat to hip height when you stand beside the bike.
  2. Pedal at a light resistance with a steady, smooth cadence.
  3. Add a little resistance in the last minute so you finish slightly out of breath.

Cues

  • Smooth circles
  • Slightly warm, not tired

Common mistakes

  • Cranking heavy resistance: this is to get warm, not to train your legs before chest day.

Swap for: Air Bike, Rowing Machine, Elliptical

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Legs and arms, gliding stride

Elliptical

Quads, Hamstrings, Glutes

The elliptical copies a running stride with no foot strike at all. Pushing and pulling the handles adds the upper body, and a ramp setting brings in more glutes.

How to do it

  1. Step on, hold the moving handles and start striding at a relaxed pace.
  2. Push the pedals through your whole foot and let your hips swing naturally.
  3. Add a little resistance for the last minute.

Cues

  • Tall chest
  • Long, even strides

Common mistakes

  • Leaning your weight onto the handles: stand up over your feet.

Swap for: Stationary Bike, Brisk Walk

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Legs, back and arms, rowing

Rowing Machine

Quads, Hamstrings, Glutes, Lats

Rowing is seated and smooth, yet each stroke drives through the legs and finishes with the back and arms. It is one of the few low impact options that works most of your muscle at once.

How to do it

  1. Strap your feet in and hold the handle with straight arms.
  2. Push with your legs first, then lean back slightly and bring the handle to your lower ribs.
  3. Reverse the order on the way back: arms forward, body tips forward, knees bend.
  4. Keep the pace conversational, around 20 strokes a minute.

Cues

  • Legs, body, arms; arms, body, legs
  • Easy enough to talk

Common mistakes

  • Racing the first minute: this is a warm-up, so finish feeling fresher than you started.

Swap for: Stationary Bike, Air Bike, Jump Rope

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Lats, shoulders and core, standing pull

Ski Erg

Shoulders, Upper Back

Pulling the ski erg handles down works the upper body and trunk hard while your legs barely move, which makes it the pick when your knees or ankles need a full day off.

How to do it

  1. Stand facing the machine with the handles above your head and arms straight.
  2. Pull the handles down toward your thighs, hinging your hips back and bending your knees slightly.
  3. Finish with the hands beside your thighs and your torso leaning forward.
  4. Rise back up and reach high for the next stroke, keeping a steady rhythm.

Cues

  • Reach tall at the top
  • Pull with lats, not just arms
  • Hinge into each stroke

Common mistakes

  • Pulling only with the arms: drive the handles down with your lats and a hip hinge.
  • Going too hard on the first interval: pace so the last one is as strong.

Swap for: Rowing Machine, Battle Rope Wave, Air Bike

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Walking and climbing

One foot is always on the ground, so there is no landing, but you still carry your full body weight. Speed and incline take walking from easy to hard without ever breaking into a run.

Legs, fast walking

Brisk Walk

Quads, Hamstrings, Glutes, Calves

Walking fast enough that talking takes effort is low impact cardio you can do every day, anywhere. A track or trail is easier on your joints than pavement.

How to do it

  1. Walk at a pace a little faster than your normal stride.
  2. Let your arms swing from the shoulders and stand tall.
  3. Keep going until you feel warm and your breathing has picked up a little.

Cues

  • Tall posture
  • Arms swing freely

Common mistakes

  • Slouching over a phone while you walk: the arm swing is what loosens your upper back.

Swap for: Treadmill Walk, Stationary Bike, Elliptical

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Legs and glutes, incline walking

Treadmill Walk

Quads, Glutes, Calves

Walking uphill makes the work hard while keeping each step gentle. Raise the incline one or two percent at a time, and let go of the rails so your legs do the work.

How to do it

  1. Start the belt at an easy walking pace.
  2. Raise speed or incline every minute until you are walking briskly.
  3. Walk with a normal arm swing.

Cues

  • Let go of the rails.
  • Short, quick steps as speed rises.

Common mistakes

  • Holding the rails and leaning back.

Swap for: Brisk Walk, Elliptical

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Quads, glutes and calves, stair climbing

Stair Climber

Quads, Glutes, Calves

Climbing steps lifts your body every stride with no landing, so it gets your heart rate high at a slow pace. Use it if your knees are fine with stairs; skip it if they are not.

How to do it

  1. Step on the machine, hold the rails lightly for balance only, and start at an easy speed.
  2. Stand tall and place your whole foot on each step.
  3. Raise the speed until you breathe hard but can still say a short sentence.
  4. Keep that pace for the planned time, then slow down for a couple of minutes before stepping off.

Cues

  • Whole foot on each step
  • Hands just for balance
  • Steady breathing

Common mistakes

  • Leaning on the rails with locked arms: that takes the work away from your legs.
  • Climbing on your toes only: let the heel land on each step.

Swap for: Step-Up, Treadmill Walk, Stationary Bike

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Pushing, carrying and ropes

Conditioning with a load instead of a landing. These work your muscles hard alongside your heart and lungs, so they suit people who find machine cardio dull.

Quads and glutes, pushing

Sled Push

Quads, Glutes

The sled has no lowering phase and no impact, so you can push very hard and still feel fine the next day. Short pushes of 15 to 30 seconds make natural intervals.

How to do it

  1. Load the sled and grip the high or low handles with your arms extended.
  2. Lean in until your body forms a straight line from head to back foot.
  3. Drive the sled forward with short, powerful steps, pushing through the balls of your feet.
  4. Keep pushing for the target time, then rest fully.

Cues

  • Low body angle
  • Short, hard steps
  • Keep the arms locked

Common mistakes

  • Standing too upright so the sled stalls: lower the hips and lean in.
  • Long, loping strides: keep steps short and fast.

Swap for: Sled Pull, Air Bike, Barbell Back Squat

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Shoulders and core, rope waves

Battle Rope Wave

Shoulders, Abs

Fast alternating waves get your breathing up quickly while your feet stay planted. For anyone whose lower body is the limit, ropes put the work on the arms and trunk.

How to do it

  1. Hold one rope end in each hand, feet about shoulder width, knees bent.
  2. Whip one arm up while the other goes down to send alternating waves down the ropes.
  3. Keep the waves small and steady for the warm-up, not all-out.

Cues

  • Athletic stance
  • Small, even waves

Common mistakes

  • Standing up straight: stay in a quarter squat.

Swap for: Battle Rope Slam, Jumping Jack

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Grip, shoulders and core, loaded carry

Farmer's Walk

Forearms, Traps, Shoulders

Walking with a heavy dumbbell in each hand is cardio and strength at once: your heart rate climbs within 30 seconds and your grip, shoulders and trunk work the whole way.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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No-jump moves for home

Two ways to get breathless in a living room with no equipment and nothing to land on. Both work the upper body, which most low impact cardio leaves out.

Shoulders and arms, punching

Shadow Boxing

Shoulders, Biceps, Triceps

Throwing punches in rounds of one to three minutes keeps your heart rate up with no landing and no equipment. Bounce lightly or keep your feet flat, whichever your joints prefer.

How to do it

  1. Stand tall with your feet planted and your hands up by your chin.
  2. Throw straight punches, alternating hands, at an imaginary target in front of you.
  3. Snap each hand back to your guard as the other one goes out.
  4. Keep a steady pace for the whole round.

Cues

  • Hands back to guard
  • Steady rhythm
  • Breathe out on each punch

Common mistakes

  • Dropping your hands as you tire: slow the pace and keep the guard.
  • Locking your elbows hard: snap each punch back before full lockout.

Swap for: Boxing Jab, Boxing Cross, Jump Rope

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Core and hips, running plank

Mountain Climber

Abs

Driving the knees in from a plank is hard cardio for the trunk and shoulders with nothing to land on. Slow the pace or put your hands on a bench if your wrists complain.

How to do it

  1. Start in a high plank.
  2. Drive one knee toward your chest, then switch legs quickly.
  3. Bursts: 15 seconds at half pace, then faster.

Cues

  • Shoulders over hands
  • Hips level

Common mistakes

  • Raising your hips high.
  • Bouncing on your hands.

Swap for: Plank Jack, Mountain Climber Jump, High Knees

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

No gym: walking and home rounds, three days

Open in the session builder
  • Workouts3× a week
  • Working sets42 a week
  • Per workout~20 min
  • EquipmentBodyweight

You exercise at home and outdoors, jumping is out, and you want cardio that is more than a stroll.

Walking intervals supply the volume and the home rounds add the upper body. Each session is 6 fast walking minutes followed by 8 short rounds of boxing and climbers, about 30 minutes in all, three times a week.

Walk, then box
ExerciseSets × repsRIRRest
Brisk WalkSeconds fast. Walk easy between. 6 × 60 3 90 s
A1 Shadow BoxingSeconds of punching. 4 × 40–60 2 30 s
A2 Mountain ClimberSeconds of work. 4 × 20–40 2 30 s
How to run it
Do it Monday, Wednesday and Friday. Walk outside for the intervals with 5 easy minutes before and after, then do the boxing and climbers at home, alternating them. On two other days, take an easy 30-minute walk.
How to progress
Add one fast walking minute each week up to ten. For the home rounds, add 5 seconds per round until boxing reaches 60 seconds and climbers 40, then cut the rest between rounds to 20 seconds.
Open in the session builder

Session 2

Sore knees or hips, gym machines

Open in the session builder
  • Workouts3× a week
  • Working sets36 a week
  • Per workout~20 min
  • EquipmentExercise Bike, Rowing Machine, Elliptical, Ski Ergometer

Your knees, hips or ankles ache on long walks or stairs, and you want cardio that leaves them alone.

Seated and gliding machines take most or all of your weight off the joints. Two sessions alternate a bike-and-rower day with an elliptical-and-ski day, about 12 intervals and 30 minutes each, three times a week.

Day A: Bike and row
ExerciseSets × repsRIRRest
Stationary BikeSeconds at higher resistance. Spin easy between. 6 × 45–60 3 1 min
Rowing MachineSeconds at a firm pace. Row easy between. 6 × 30–45 3 1 min

Open Day A: Bike and row in the session builder

Day B: Elliptical and ski
ExerciseSets × repsRIRRest
EllipticalSeconds at higher resistance. Easy stride between. 6 × 45–60 3 1 min
Ski ErgSeconds of hard pulls. 6 × 20–30 2 1 min

Open Day B: Elliptical and ski in the session builder

How to run it
Alternate Day A and Day B on three days a week with a day between. Warm up 5 minutes on the first machine at an easy pace. If a movement aggravates a joint, double up on the bike instead.
How to progress
Raise the resistance one level when every interval feels steady at the target effort. Once you reach 60-second intervals everywhere, shorten the easy spells between them by 15 seconds.
Open in the session builder

Session 3

Fit and wants hard conditioning without jumping

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~20 min
  • EquipmentSled, Battle Ropes, Stair Climber, Dumbbells

You are already in shape but done with jumping, running or burpees, and you want sessions that still leave you gasping.

Loaded intervals make the heart and the muscles work together, so two sessions a week give hard conditioning with no impact. Day A is sled and ropes, Day B is stairs and carries, each with 12 efforts in about 25 minutes.

Day A: Sled and ropes
ExerciseSets × repsRIRRest
Sled PushSeconds per push. 6 × 15–25 1 90 s
Battle Rope WaveSeconds of hard waves. 6 × 20–30 1 45 s

Open Day A: Sled and ropes in the session builder

Day B: Stairs and carries
ExerciseSets × repsRIRRest
Stair ClimberSeconds at a fast step. Slow steps between. 8 × 45–60 2 45 s
Farmer's WalkSeconds of walking. 4 × 30–45 2 90 s

Open Day B: Stairs and carries in the session builder

How to run it
Do Day A and Day B twice a week, at least two days apart, after a lifting session or on their own. Add easy bike or walking on other days if you want more minutes.
How to progress
Add 10 to 20 pounds to the sled or step up a dumbbell size on the carries when every effort stays steady to the end. On the ropes and stairs, add 5 seconds per interval up to the top of the range, then add a round.
Open in the session builder

Make it fit you

Questions

What is the best form of low intensity cardio?

Brisk walking for most people, because you can do it daily and anywhere. The stationary bike and elliptical are close behind and spare your joints even more. Pick the one you will repeat most often.

Is low impact cardio as good as running?

For your heart and lungs, yes, if you work as hard. Hard bike, rower or incline walking intervals raise your heart rate as much as running does, and you can usually do more of them because they cause less soreness.

What is the 12-3-30 cardio rule?

Walking on a treadmill at a 12 percent incline and 3 miles per hour for 30 minutes. It is a low impact workout that is hard on the lungs and legs. Work up to it by adding incline a little each week.

How do I raise my VO2 max quickly?

Hard intervals of 2 to 4 minutes with equal easy recovery, done once or twice a week on a bike, rower or steep treadmill, plus easy cardio on other days. Fitness gains come in weeks, not days.

What low impact cardio burns the most calories?

Rowing, the stair climber and hard bike intervals burn the most per minute, because they use the most muscle or lift your whole body. Over a week, the one you do most often burns the most.