10 Free Calorie-Burning Low-Impact Cardio Workouts For Beginners

Not everyone has the stamina to pound the pavement running, dancing, or playing sports. That’s understandable. But before you resign yourself to a lifetime on the couch, why not try low-impact cardio workouts?

They are much easier on your body and can be a great way to burn some calories without breaking a sweat. Low-impact cardio is defined as any exercise where one foot stays at the floor at all times. But don’t worry, we’re not going to ask you to hop on the spot as you get strange looks from passers-by.

We’ve listed 10 low-impact cardio workouts that will help build up your resilience and confidence:

Low-Impact Cardio Workouts

1) Walking

Walking is an underrated form of cardio exercise. Many people assume that because you’re not running, it won’t have the same health and fitness benefits. They would be wrong. There are many reasons to dust off those walking boots and enjoy a walk in the countryside. If taking a leisurely stroll is too easy for you, look to switch up your route. Hit the hills or take a day hike to get your heart rate up – or try dog walking.

2) Cycling

Cycling is a great way to fit in some exercise without taking time out of your routine. You can even cycle to work to ensure you don’t lose out on TV time when you get home – that’s a bonus. Depending on where you live and work, this is a pretty low-impact workout. It will set you up for the day and leave you feeling positive.

3) Rowing

This is a super-easy way to get some cardio exercise in while pretending to be kayaking in the sunshine. Using the rowing machine at the gym is a great way to work on your arms, back, legs, and core. A rowing machine workout on average burns 600 calories per hour, so don’t disregard it as a tame form of exercise.

4) Yoga

While yoga isn’t traditionally associated with weight loss, as there are different types of yoga, intense sessions can certainly raise your heart rate. For example, vinyasa yoga classes may not get your heart pumping in the same way swimming or running does. But as you’re taking breaks between poses, it certainly qualifies as a cardio exercise in the same way a HIIT workout does.

5) Golf

Golf is not reserved for the older gentleman (and the pros!) It’s a fun and sociable way to spend an afternoon with your friends – bonus points if you hit the golf cart! There’s a handful of health benefits, from spending time outdoors to promoting strength in your arms.

6) Swimming

Swimming is a great low-impact exercise, as the level of intensity is controlled by yourself. It comes with a boatload of benefits, including lowered blood pressure and blood sugar levels. From a fitness standpoint, swimming is one of the most well-rounded cardio exercises, as it works all areas of the body, giving you a head to toe workout.

7) Pilates

The main focus of pilates is developing your core strength. It works stomach muscles, which is often a target area for those looking to lose weight. As well as being a great low-impact cardio exercise, pilates also helps you achieve those killer abs which we all crave. Pilates has many lifestyle benefits too. It eases the strain of everyday tasks, like lifting shopping bags or carrying heavy items. This is especially useful if you’re experiencing pain in your lower back, abdomen, hip or pelvic muscles.

8) Rock Climbing

Have you ever seen the muscles rock climbers have? They have earned those muscles with all that stretching and lifting their bodies. Rock climbing involves slow, controlled movements, which means that your muscles get a serious low-impact cardio workout – without the added strain. Trust us – it will build up your strength, and you’ll discover muscles you didn’t know you had.

9) TRX

TRX utilities straps that play on body strength and gravity for a low-impact cardio workout where you really do feel the burn. You can vary the difficulty of your workout based on ability and strength, then build up over time. The best way to get the most out of your TRX workout is to follow it up with a full circuit, which incorporates the treadmill and cross-trainer. This will raise your heart rate and promote full-body strength.

10) Tai Chi

Tai chi includes slow, fluid movements that mimic that of an animal. For example, “white crane spreads its wings” or “box both ears.” It looks super peaceful. In this low-impact cardio exercise, you breathe deeply and naturally – similar to meditation – focusing on your senses. Tai chi is different from many cardio exercises, where muscles are forced. Your joints are not fully extended or bent and your muscles are relaxed and never tensed. Benefits include weight loss, if performed regularly, better sleep, and improved mood.

Low-Impact Cardio

Low-impact cardio exercises are a great alternative from hardcore cardio, where your joints and muscles are strained. For injured athletes, who are sidelined, low-impact workouts can help them maintain focus. They can also help those who are building up to high-intensity cardio. Don’t overexert yourself if your body isn’t used to an extreme workout.

Do your low-impact cardio workouts have the desired effect? Find out using our BMI calculator: