No Jump Cardio Workout

Low-impact cardio exercises combine gentle, joint-friendly movements that elevate the heart rate while minimizing stress on the body, offering a range of benefits for people of all fitness levels. Whether you’re beginning a fitness routine, recovering from injury or managing chronic pain, these exercises boost cardiovascular health, build endurance, and burn calories without putting undue stress on your knees, hips, or back.

Still challenging, low-impact movements can also reduce the risk of injury while providing an effective workout to support long-term fitness.

Squat Heel Lift

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs hip-width apart and arms by your side.
2. Sit back into your heels and bend the knees while keeping the knees, chest and head forward.
3. Stand up and reach your arms overhead as you lift your heels off the ground.
4. Keep your core engaged and your back straight.
5. Lower the heels and sit back into a squat.

High intensity: Jump off the ground as you reach your arms overhead. Be sure to land into your heels.

Alternating Knee Lift

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs hip-width apart. Keep your core engaged and back straight with your arms by your side.
2. Lift one knee towards your chest as you slide your hands up and open your elbows out to the side.
3. Stop your elbows at shoulder height.
4. Lower the arms to your side and knee to standing.
5. Repeat with the other knee.

High intensity: Add a bounce as you bring the knee in towards your chest.

Alternating Hamstring Curl

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs wider than hip-width apart. Reach your arms in front of you at shoulder height.
2. Sit into your heels and bend your knees, keeping your core engaged and head and chest forward.
3. Rise to standing as you curl one leg back and pull the elbows behind you.
4. Lower the leg and repeat on the other side.

High intensity: Jump off the foot on the floor as you curl the other leg. •

Lateral-Step Cross Tap

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs slightly wider than hip-width apart. Keep your core engaged and the back straight.
2. Hold your arms out to the side at shoulder height.
3. Cross one leg behind the other, bend the knees and tap the hand to the front foot (ie: cross back with the left leg and tap the right hand to the right foot).
4. Stand up and repeat on the other side.

High intensity: Jump the leg to the side as the other leg crosses back.

Tap Backs

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

• Stand with the legs shoulder-width apart and arms by your side.
• Keep the core engaged and the back straight.
• Step back with one leg as the arms reach overhead.
• Step together and lower the arms.
• Repeat the step back with the other leg.

High intensity: Once you tap back, push off with the ball of that foot and add a little hop off the ground.

Side Tap Pull Down

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

• Stand with your legs shoulder width apart keeping the core engaged and back straight.
• Reach your arms overhead.
• Tap one leg to the side and pull the arm on the same side down and bend your elbow.
• Step back together and reach the arm up.
• Repeat on the other side with leg and arm.

High intensity: Once you tap the leg to the side, push off on the ball of the foot adding a bit of a jump. 

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Photography: Jana Miko Photography

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