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Low Impact Cardio Exercises

Front Kick Plank

If you're looking for a low impact, whole body move that gets your heart rate up, the front kick with planks is a great choice. You work on balance and core strength while raising your heart rate without straining the joints. This exercise requires quite a bit of balance, so take your time and hold onto a chair or wall for balance if needed.

  1. Begin with feet together and the arms up in a defensive position.
  2. Bring the right knee up and kick the leg out, avoiding hyperextension of the knee.
  3. Balancing on the left leg, bring the right leg back behind you, hands to the floor in a runner's stretch.
  4. Bring the left foot next to the right into a plank, holding briefly.
  5. Step the left foot forward into a runner's lunge, stand up and again kick with the right leg, continuing with your front kick planks on the same leg.
  6. Repeat the series on the other side, repeating for 1-3 sets of 10-16 reps.
Sit and Stand

This exercise may not look like much, but it's actually a great way to get the heart rate up without impact. This low impact move takes you down to a step or platform and then back up again, for a whole body exercise with a focus on cardio.

  1. Stand in front of a step or platform and sit down, placing your hands next to the hips.
  2. Lean back as you extend the legs out in front of you.
  3. Bring the feet back in and stand up, using your hands to help you up if needed.
  4. Add intensity by taking the hands away and/or adding a jump at the end of the movement.
  5. Repeat for 30-60 seconds.

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