Low impact cardio workouts let you build real fitness without the pounding of running or jumping. At our Samford gym we use them with clients over 40 who have sore knees, are coming back from a break, or simply want to train more often without feeling beaten up. Low impact does not mean low effort. Done well, these sessions can be as hard as you want them to be.
What makes cardio low impact
Impact is the force that goes through your body when your foot hits the ground. Running produces two to three times body weight with every step. Low impact options keep at least one foot on the ground, or take body weight off completely, so the joints take far less force for the same heart rate.
Six low impact cardio workouts
| Option | Session to try | Good for |
|---|---|---|
| Stationary bike | 10 x 1 minute hard, 1 minute easy | Knees, intervals |
| Rowing machine | 5 x 4 minutes steady, 1 minute easy | Whole body |
| Incline walking | 30 minutes at a brisk pace, 8 to 12% incline | Building a base |
| Swimming or pool walking | 20 to 40 minutes continuous | Taking weight off |
| Cross trainer | 20 minutes steady | Running-like motion |
| Ski erg | 8 x 30 seconds hard, 90 seconds easy | Upper body, short intervals |
How hard should low impact cardio workouts be?
Most of your sessions should be easy, where you can hold a conversation. One or two a week can be harder intervals. That mix builds fitness without leaving you flat for days.
A simple guide: easy sessions at 3 to 4 out of 10 effort, interval sessions at 7 to 8 out of 10 during the hard parts.
A sample week
- Monday: 30 minutes incline walking, easy.
- Tuesday: strength session.
- Wednesday: bike intervals, 10 x 1 minute.
- Friday: strength session.
- Saturday: 40 minutes rowing or swimming, easy.
Strength twice a week matters as much as the cardio. Our strength training over 40 guide explains why.
Moving back to running
If running is the goal, low impact work builds the engine while strength work prepares the legs. When you are ready, our running plan for beginners brings running back gradually.
Choosing products
Clients who choose low impact training are often careful shoppers in other areas too. Reading labels, checking batch testing and comparing cost per serve are good habits for any product. For one take on what to look for in a joint powder, see this guide to the best joint supplement in Australia.
Getting started on the bike
The stationary bike is where we start most clients with sore knees. Set the seat so your knee is slightly bent at the bottom of the pedal stroke. Too low and the knee bends a lot under load. Too high and your hips rock side to side.
Start with 15 to 20 minutes at an easy pace three times a week. Add five minutes each week until you reach 30 to 40 minutes, then add intervals once a week.
Common questions
Is walking enough cardio?
For many people starting out, yes. Add incline or pace over time to keep it challenging.
Which low impact cardio burns the most energy?
Rowing and the ski erg use the most muscle, so they tend to feel hardest at a given time. Pick the one you enjoy.
Can low impact cardio workouts build real fitness?
Yes. Plenty of endurance athletes do much of their training on the bike or in the pool.
When to get it checked
If you get chest discomfort, unusual breathlessness or dizziness during cardio, stop and see your GP. For planning around sore joints, an exercise physiologist can help.