Getting enough cardio each week matters more than most people realize. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate intensity physical activity every week. But for anyone managing joint pain, recovering from an injury, or dealing with mobility limitations, high impact moves like jumping jacks can do more harm than good.
The good news is that going low impact does not mean going easy. There are plenty of ways to raise your heart rate, build endurance, and meet weekly fitness targets all without leaving the ground.
A certified personal trainer has put together a four-move, no-equipment cardio circuit designed specifically for people who need to stay away from high impact exercise. The routine is safe for nearly all fitness levels, requires nothing more than a timer, and can be scaled up or down depending on where you are in your fitness journey.
How the workout is structured
This is a circuit style workout, meaning it alternates between short bursts of movement and brief recovery periods. Before starting any new exercise program, it is always a good idea to check in with a doctor, particularly if you have any existing health conditions. A certified personal trainer can also help with proper form if any of the movements feel unfamiliar.
For beginners, the goal is to perform each of the four exercises for 20 to 30 seconds, with 15 to 20 seconds of rest between each one. Complete three full rounds for a workout that runs roughly seven to 10 minutes. The pace should feel moderate your breathing will pick up, but you should still be able to get a few words out between breaths.
More experienced exercisers can push each exercise to 45 to 60 seconds, cut rest time down to 10 to 15 seconds, and aim for four full rounds. That brings the total workout time to around 15 to 20 minutes. Adding light dumbbells in the one to two pound range can provide an extra challenge.
If 20 seconds feels like too much at the start, scaling back to 15-second intervals with a 30-second rest is completely fine. The point is to build consistency, not to push to the point of exhaustion. As the routine becomes more comfortable, work intervals can be extended and rest periods shortened over time.
This circuit pairs well with other low impact activities like brisk walking, swimming, or cycling to help reach the CDC’s weekly recommendations.
The 4 exercises to try
No jump jumping jacks replicate the classic move without any of the impact. Start standing with feet together and arms at your sides. Step the left foot out to the left while lifting both arms overhead, then bring everything back to center. Repeat on the right side, continuing to alternate. Focus on keeping the spine tall and breathing deeply expand through the belly and rib cage on the inhale, draw the abdomen in on the exhale.
Quick march mimics the rhythm of running while keeping both feet close to the ground at all times. Stand tall, then lift the left knee and right arm simultaneously, bending both to a 90 degree angle before returning to the start. Switch to the right knee and left arm, and continue alternating. Anyone with balance concerns can stand near a wall for light support. Start slow to get the coordination right, then gradually pick up the pace.
Butt kicks are a low impact take on the classic running drill. Stand with arms behind the body, palms facing outward. Bend the left knee and draw the left heel up toward the hands, then lower and repeat on the right. A chair or wall can provide balance support if needed. Keep the back straight and breathing steady throughout.
Squat to cross combines a lower body move with a rotational element for added core engagement. Stand with feet slightly wider than hip width, arms bent with elbows at shoulder height. Lower into a squat, then as you rise, lift the right knee and rotate the torso to bring the left elbow toward it. Alternate sides with each rep. Those with knee or back concerns can skip the squat portion entirely and focus only on the standing cross movement. Use a chair for balance support as needed.
Together, these four moves offer a joint friendly path to consistent cardio no jumping required.
