Do you feel you want a break from a heart pounding workout today? Maybe, you’re getting back to exercising after a break. At any rate, the occasion calls for you to take it easy. A low impact cardio will challenge you enough without taxing those joints and muscles.
Torch Calories Without The Heat:
Low impact workouts refer to cardio exercises that do not pound your heart and lower body. They still torch the calories in case you’re wondering how the ‘low’ in low impact works. You will still boost your heart rate, jumpstart metabolism and encourage your body to burn fat.
- Beginners who are nervous about exercise
- Individuals returning from a break
- Overweight, obese people
- Those with knee, joint problems
- People who underwent surgery
- Elderly
- Pregnant women
With low impact, you’re losing weight without any risk of injury . By definition, the workout involves having at least one or both feet on the ground continually.
Best Low Impact Exercises:
1. Spot Jogging:- There is no need for a lot of space for this
- After you have stretched a little and warmed up, stand in a relaxed position
- Start jogging on the spot, swinging your hands in rhythm
- The jog need not be intense, but get your heart rate up with adequate body movements
- Bring your knees up and let your elbows swing as you jog steadily for about 2-3 minutes
2. Side Squat:
- Place your legs slightly apart
- Step left foot to the side and bend the knee in a squat
- Simultaneously, bring the right hand to touch the foot as if in a sliding motion
- Imagine you are in a bowling alley
- Return to a standing position
- Next, step right foot in a side squat and touch the left hand in a sliding motion
- Repeat 6-8 times
3. Forward Kick:
- Imagine you are in a boxing pose with fists at your chest, legs slightly apart
- Kick forward with your right leg in a smooth motion
- Raise the leg as parallel to the floor as possible
- Return to standing, immediately kick forward with the opposite leg
- Continue to kick slowly, alternating each leg for 8 repetitions
4. Alternate Lunge:
- Take your position with hands on the hips and legs hip-width apart
- Now, bend the left knee and step forward in a deep lunge
- Return and next lunge back with the right leg
- Repeat the movement 8 times
- Switch sides and repeat 8 times
5. High Knee Raise:
- Stand on the floor, feet placed apart
- Fold your elbows and hold the hands on either side
- Raise the left knee high and bring your right elbow to touch the knee
- Return to standing position
- Next, raise the right knee and simultaneously touch the knee with your left elbow
- Continue the movement for 8 repetitions
This workout can be completed in 10 to 20 minutes, depending on your exercise intensity and resting time. If you feel sore midway, wait for 2 minutes before resuming the workout. In time, intensity can be increased to high, helping to burn more calories.
Other Easy Low Impact Cardio Exercises:
1. Cycling:
Low impact cardio need not only comprise defined exercises. You can simply take out your rusty cycle and take it out for a spin. It’s one fun way to burn a few calories without much stress on the body.
2. Rollerblading:
Rollerblading is something you can integrate into your social life. Take a bunch of friends and enjoy gliding 3 to 5 rounds around the park. You’re bound to torch the calories.
3. Swimming:
Slow but steady swimming takes care of your flab, even while the exercise tones your muscles (4). This is one sure shot calorie burner without any stress on the joints.
4. Yoga:
Nothing else is more calming and rejuvenating than the sun salutation pose. But, try it and you will know you burned some serious calories there.
5. Nordic Walking:
That’s walking with a couple of poles in either hand, while enjoying the great outdoors. It increases the heart rate and tones your muscles without any pressure on your body. Walking was never this energizing.
The Cow pose works on the torso as well as the neck region. It will also massage your spine and belly.
How To Do
How To Do