The Top 7 Low Impact Cardio Workouts EVER!
1. Cycling For Low Impact Cardio
Without a shadow of a doubt, cycling is a top-of-the-line low impact cardio workout, you can do it to burn tons of fat and keep a healthy heart and you won’t ever put excess pressure on your joints if you ride with the correct amount of resistance. Just find your sweet spot with the resistance when riding on the exercise bike to maximize your burn in the saddle.
Plan to pedal off, typically, about 600 to 750 calories an hour during your ride. And prepare to sweat, alot. Cycling really helps shape and mold your thighs as well. This exercise is a great workout that won’t cause damage to your joints and tendons.
Boost Your Fat Burn: Among the best ways to raise your calorie burn on the bike will be to use intervals that are continuously changing in both timing and sort (hills, sprints, etc.) from ride to ride.
For example, if you have been doing typical Tabata drill exercises (20 seconds of work, followed by 10 seconds of rest), try 40 seconds of all-out, breathless butt-kicking work followed by 20 seconds of resting up a bit, for 6 sets.
In between intervals, work on doing hill climbs powerfully at a moderate to hard intensity.
You’ll definitely get the most out of your workouts, trust me. And, if you have been diagnosed with high blood pressure, exercising works well in controlling it.
2. Barre Workouts Are Low Impact Exercise
Ballet-inspired workouts that combine the use of light weights with sculpting moves done fast enough for a cardio workout can have you burning up to 650 calories per class.
These classes are great if you like group activities and there are even barre classes that feature cardio exercise sequences done before each sculpting circuit to raise calorie burn by as much as 20 percent.
3. Aqua Zumba Is Fun & Easy On Your Body
Dancing around in water might seem silly to some, but it is one serious calorie-torching (and refreshing) workout that’s also a great deal of fun!
The water creates a safe, low-impact exercise environment that is easier on your knees, feet, and hips than wooden dance floors, while additionally supplying extra resistance during your dance moves–helping those dance routines provide both strength and cardio benefits.
Adding the amazing spark Zumba dancing to water creates a low-impact, calorie-blasting combo (about 650+ calories an hour) that offers plenty of independence and fun.
Make It Tougher: Increase the speed of your steps, consciously bringing your core muscles into the movement and maintaining a perfect posture, to further maximize your burn. You could also add in more upper body movement and continue to move in-between songs (try bouncing or marching in place) instead of taking a break. I also recommend wearing aqua shoes to allow you to move better, alter direction faster, and protect your feet while you jam outside in the pool.
4. Power Yoga Is Low Impact & Therapeutic
Power yoga is an incredibly effective, low-impact way to remain thin and powerful, power yoga has often been used to keep patients fit after medical surgeries and help with recovery.
Even though a person may not be able to walk, they can often still do yoga, stay strong and astonishingly fit. Offering an average burn of about 400 calories an hour, power yoga is a complete-body workout that keeps your heart rate elevated, strengthens, and increases oxygen uptake–all of which helps keep the calories burning off fast.
The reason power yoga is effective is because it uses a lot of oxygen (which burns calories), and instead of isolating small muscles, you use your entire body, which burns a lot calories and produces a lot of heat.
Get The Ultimate Fat Burn: Avoid letting your mind wander and really concentrate on what you are doing. Focus, breathe, and stay in the moment to actually feel your muscles working. Not only are you going to burn more calories by engaging all the right muscles and correctly performing the exercise, you may additionally reduce your risk of injury due to your increased focus on form and alignment.
5. Rowing Is a Major Calorie Burner
Rowing at a vigorous intensity offers a burn of about 600 calories an hour (similar to jogging), it is also a complete-body workout that actually targets the heart, but you can also use it for upper body cardio depending on the machine and how you execute the movement.
Stay safe and keep your rowing stroke effective by powering upward from your lower body (not your arms). Focus on pushing back with power from your legs and let the arms and back follow (meaning you should be hinging at your hips as you do so). Keeping appropriate position (avoid rounding your back and neck forward) and powering up through the larger muscles in your legs can help translate to a bigger total calorie burn and, more importantly, a safer rowing movement.
Resistance of any kind “makes your heart work harder, just the way it would when you sprint during an average jog. You can row at your local gym if they have the machines, you can also make a rowing machine the centerpiece of your own home gym.
6. Power Walking Is Nearly Perfect
Walking isn’t only an enjoyable, convenient, and cost-effective kind of low-impact exercise, but research shows it may also help lower blood pressure and cholesterol (LDL) and improve bone mineral density.
Walking is also a proven weight care tool–according to the National Weight Control Registry, it is the most popular activity cited by individuals who’ve lost weight and kept it off long-term.
Boost Your Fat Burn: Keep moving at a lively stride on a firm surface burns about 350 calories an hour, trust me, there are several methods to boost your burn while walking!
Try picking up the tempo (ramping up from 4.0 to 4.5 mph burns an extra 93 calories an hour), or walking slower on an incline (walking uphill at 3.5 mph for one hour burns about 72 calories more than walking on a flat surface).
Adding resistance may also help you torch more calories with every measure.
7. Swimming Is Wet & Worthwhile Low Impact Cardio
Injured or not, the complete-body benefits and calorie burn off of swimming (about 716 calories a hour) make it well worth seeking out a pool!
The resistance that the water provides makes motions more challenging, empowering your muscles to work hard while concurrently reducing the impact forces on your own joints.
Plus, because this kind of activity uses your entire body, you get a great fat burn bang for your buck–swimming improves your cardio respiratory fitness while also strengthening everything from your arms and back to your center and legs.
Get The Best Fat Burn: Improve your caloric output by alternating between distinct strokes including breaststroke (which burns off the same amount of calories as swimming freestyle) and/or butterfly (which burns an extra 72 calories in 60 minutes, compared to freestyle or breaststroke). And ensure the safety and effectiveness of each stroke by focusing on your sort–make sure all five fingers dive under the water jointly with your palm facing down. If your thumb is entering the water first, you’re likely over rotating your shoulder, which can put you in danger for a shoulder pull.