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5 Free, Low Impact Cardio Videos to Try at Home

A person in a red tank top and black leggings is posing on a yoga mat inside a room with wooden flooring. The space, perfect for free home workouts, features a door leading to a green outdoor area, a potted plant, flowers in a vase, and a logo reading "JESSICASMITHTV" in the bottom right corner. MyFitnessPal Blog
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“Low impact” typically refers to workouts that avoid jumping, or where you’ll always have one foot in contact with the ground at all times. But don’t be fooled; low impact doesn’t have to equal low intensity! There are plenty of ways to get your heart rate up without jumping or jogging. Swimming, cycling, walking, rowing, water aerobics, using the elliptical trainer and even kettlebell-style weight training are all great forms of low impact, calorie-burning exercise.

And, if you are looking for new ways to increase your cardiovascular fitness without stressing your joints, here are 5 free, low impact YouTube videos that you can try at home today:

9-Minute Low Impact HIIT

YouTube video

This high-intensity interval training session (HIIT) is short and sweet for a reason. You’ll be working hard the entire time to make the most out of every sweaty second. All you need for this routine is a small space to move around in and a little bit of coordination.

1-Mile Power Indoor Walk

YouTube video

Not quite ready for HIIT? No problem! Try this fast paced, 1-mile indoor walk instead. You’ll still burn plenty of calories in a minimal amount of space (and time), without jumping or jogging.

30-Minute Low Impact Quiet Barefoot Cardio

YouTube video

Looking for a longer session that doesn’t even require shoes? Check out this fusion-style workout that incorporates moves from low impact aerobics, Pilates and even yoga for a unique cardio combo. (This series does include some floor work and plank positions, so if you aren’t quite ready for those please be sure to modify or skip any exercises that don’t work for your current fitness level.)

30-Minute Cardio Core Fusion Flow

YouTube video

Work deep into your core muscles, and slide and glide away some extra calories with this fun, flowing cardio routine. For this workout, you’ll need two gliding discs (or two small towels or a set of paper plates) and no shoes. There is some brief floor work, but feel free to modify the plank positions by placing your hands on a chair (instead of the floor) for more support during the movements.

45-Minute Cardio Ball Ballet

YouTube video

If you are bored with your regular cardio, then this may just be the routine you need to mix things up! This barefoot session incorporates a small playground ball, but it can also be done without a ball or by holding a similarly weighted object (a small soccer ball, teddy bear, etc.) to add an extra challenge for your core muscles and improve your coordination skills.

Looking for a complete, low impact program? Check out my “Walk On: 21 Day Weight Loss Plan”! This jump-free series has everything you need to get great results using low impact exercise.

Tell me, what’s your favorite form of low impact exercise? I’d love to hear what works for you; please share your best tips in the comments below!

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