20 Low-Impact Cardio Moves That Are Gentle on Your Joints

The whole concept of low-impact cardio exercises may sound like an oxymoron. After all, can you really jack up your heart rate without running or jumping? The answer is yes, absolutely! And we have a bunch of different bodyweight exercises (20, to be exact!) as proof.

Low-impact cardio exercises can be a smart choice for people with joint conditions or injuries, as well as folks who are new to working out, Cara Bonney, CSCS, CPT, a certified strength and conditioning specialist and Club Pilates Master Trainer in Melbourne, Florida, tells SELF. That’s because they get your blood pumping without pounding your ankles, knees, hips, and back. That means they carry a lower risk of injury compared to high-impact activities like running, jumping or other plyometrics, and bounding. And that can allow you to be more consistent with your exercise routine if you’re dealing with certain limitations—say, cranky knees or a sensitive back—or just getting in the workout groove.

Another perk of low-impact exercises: They can help support bone density. “Impact exercises are good for bone health, like preventing or improving osteoporosis, but it doesn’t always have to be high-impact,” Bonney explains. As long as you have some contact with the ground, you’re stressing your bones, which is ultimately what makes them stronger, she says. So compared to no-impact forms of movement—like cycling or swimming—low-impact exercises can deliver some important bone-boosting benefits.

How to level up bodyweight moves without the joint pain

Now, for the million dollar question: How exactly can a bodyweight exercise count as cardio if you aren’t allowed to run or jump? Turns out, there are a bunch of ways: One is by simply calling on a lot of big muscles, whether through compound exercises or combo movements. For example: by incorporating sweeping arm movements alongside lower-body exercises—say, tacking on an overhead reach to a squat, or doing big arm swings alongside high knee marches. This forces blood to move throughout your whole body instead of just being concentrated to your lower half. “That’s going to get the heart rate elevated,” Bonney explains.

Along those lines, you can make tweaks to high-impact cardio moves that’ll tone down the intensity on your joints while still challenging your heart rate. For example, you can do burpees by stepping your feet in and out (instead of jumping). Or complete jumping jacks by tapping one foot out at a time, Bonney says.

Another option is to add dynamic movement to planks. Since planks are a challenging, full-body move to begin with, they tick the box for cardio, Bonney says. For example, you can add in alternate shoulder taps to increase the upper-body and core challenge; weave in a twisting knee drive to fire up your obliques (muscles on the sides of your torso); or walk sideways to up the stability challenge. All the while, you’re challenging your heart and lungs since so many different muscle groups are working at once.

Change up the tempo to increase intensity

Finally, there’s the pace factor: By increasing the speed at which you perform an exercise (while still keeping good form, of course), you keep your blood flowing and ensure you continually tax your cardiovascular system. A similar principle applies with programming: If you want your workout of low-impact exercises to check the cardio box, you’ll likely be looking at sets that include longer work intervals and shorter rest periods.

With all that in mind, we rounded up 20 stellar examples of low-impact cardio exercises that don’t require any equipment, meaning you can easily do them at home anytime you want a quick heart-pumping challenge. Bookmark this list the next time you want to get a little breathless while going easy on your hips, knees, and ankles. You can try them all out, or pick and choose the ones you like best and string ’em together for a sweaty, joint-friendly workout.

n
Get in high-plank position, with your hands shoulder-width apart, feet about hip-width apart, and legs fully straight. Engage your core, butt, and quads and make sure your low back doesn’t round or arch.

Step your left leg forward, planting that foot firmly on the ground, and then balancing on that foot, lift your hands up and come to a standing position as you drive your right knee towards your chest. Pause here, then step your right foot behind you as you place both palms flat on the ground and lower your torso towards the floor to come back into high plank.

Perform the knee drive on the opposite side, and continue alternating.

nPlanks are an intense full-body exercise to begin with. This variation is extra tough as it has you alternating between a plank and a knee drive. Switching between those two moves will jack up your heart rate, and the knee drive delivers a bonus challenge to your core, since your abs have to stabilize to keep you balanced and upright.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_320,c_limit/Laura-plank-to-standing-knee-drive.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_640,c_limit/Laura-plank-to-standing-knee-drive.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_640,c_limit/Laura-plank-to-standing-knee-drive.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_1280,c_limit/Laura-plank-to-standing-knee-drive.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_1024,c_limit/Laura-plank-to-standing-knee-drive.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_2048,c_limit/Laura-plank-to-standing-knee-drive.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_1280,c_limit/Laura-plank-to-standing-knee-drive.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd223b2c938308539f9dfc/master/w_1280,c_limit/Laura-plank-to-standing-knee-drive.gif”}]}}}” data-testid=”GallerySlideWrapper”>

Laura performing a plank to standing knee drive — Katie Thompson

1. Plank to Standing Knee Drive

Get in high-plank position, with your hands shoulder-width apart, feet about hip-width apart, and legs fully straight. Engage your core, butt, and quads and make sure your low back doesn’t round or arch.

Step your left leg forward, planting that foot firmly on the ground, and then balancing on that foot, lift your hands up and come to a standing position as you drive your right knee towards your chest. Pause here, then step your right foot behind you as you place both palms flat on the ground and lower your torso towards the floor to come back into high plank.

Perform the knee drive on the opposite side, and continue alternating.

Planks are an intense full-body exercise to begin with. This variation is extra tough as it has you alternating between a plank and a knee drive. Switching between those two moves will jack up your heart rate, and the knee drive delivers a bonus challenge to your core, since your abs have to stabilize to keep you balanced and upright.

Start in a wide squat, with your feet wider than hip width, hips hinged backward, and knees bent to 90 degrees. Hold your hands in fists at chin level.

In one motion, rotate your upper body to the right as you punch your left arm straight out to the right, keeping your arm at chin level and hips low. Return your fist to chin level. Repeat on the other side.

Continue to alternate sides.

nThis move combines lower-body work—in the form of an isometric squat—with upper-body action, thanks to the crossover punching. That combination promotes blood flow throughout your entire body, making this a sweaty cardio move.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_320,c_limit/DJ-crossover-punch-quarter-squat.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_640,c_limit/DJ-crossover-punch-quarter-squat.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_640,c_limit/DJ-crossover-punch-quarter-squat.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_1280,c_limit/DJ-crossover-punch-quarter-squat.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_1024,c_limit/DJ-crossover-punch-quarter-squat.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_2048,c_limit/DJ-crossover-punch-quarter-squat.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_1280,c_limit/DJ-crossover-punch-quarter-squat.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cbebc77e88bb2244e626d7/master/w_1280,c_limit/DJ-crossover-punch-quarter-squat.gif”}]}}}” data-testid=”GallerySlideWrapper”>

DJ performing a crossover punch quarter squat — Katie Thompson

2. Crossover Punch in Squat

Start in a wide squat, with your feet wider than hip width, hips hinged backward, and knees bent to 90 degrees. Hold your hands in fists at chin level.

In one motion, rotate your upper body to the right as you punch your left arm straight out to the right, keeping your arm at chin level and hips low. Return your fist to chin level. Repeat on the other side.

Continue to alternate sides.

This move combines lower-body work—in the form of an isometric squat—with upper-body action, thanks to the crossover punching. That combination promotes blood flow throughout your entire body, making this a sweaty cardio move.

n
Start in the bottom of a squat with feet slightly wider than hip distance apart, toes facing forward, knees bent to 90 degrees, butt pushed back, and arms swung behind you.

Hold for a moment here, then push through your heels to stand up and come into a calf raise as you swing your arms overhead.

Pause at the top of the calf raise, then swing your arms behind you again as you bend your knees to return to the squat. This is 1 rep.

Continue for a set time or number of reps.

nThis is a low-impact variation of a squat jump, a classic bodyweight cardio move. Instead of jumping, though, you raise up onto your toes and lift your arms overhead, a motion that simultaneously fires up your calves and gets you breathless.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_320,c_limit/DJ-squat-swing-to-calf-raise.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_640,c_limit/DJ-squat-swing-to-calf-raise.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_640,c_limit/DJ-squat-swing-to-calf-raise.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_1280,c_limit/DJ-squat-swing-to-calf-raise.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_1024,c_limit/DJ-squat-swing-to-calf-raise.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_2048,c_limit/DJ-squat-swing-to-calf-raise.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_1280,c_limit/DJ-squat-swing-to-calf-raise.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd167528b14739aeacee53/master/w_1280,c_limit/DJ-squat-swing-to-calf-raise.gif”}]}}}” data-testid=”GallerySlideWrapper”>

DJ performing a squat swing to calf raise — Katie Thompson

3. Squat Swing to Calf Raise

Start in the bottom of a squat with feet slightly wider than hip distance apart, toes facing forward, knees bent to 90 degrees, butt pushed back, and arms swung behind you.

Hold for a moment here, then push through your heels to stand up and come into a calf raise as you swing your arms overhead.

Pause at the top of the calf raise, then swing your arms behind you again as you bend your knees to return to the squat. This is 1 rep.

Continue for a set time or number of reps.

This is a low-impact variation of a squat jump, a classic bodyweight cardio move. Instead of jumping, though, you raise up onto your toes and lift your arms overhead, a motion that simultaneously fires up your calves and gets you breathless.

Start in a high plank position with your wrists directly under your shoulders, hips level, core engaged, and legs straight behind you.

From this position, stay on your toes with your knees elevated off the floor, as you bend your knees and push your hips back, allowing your arms to extend in front of you. This position is almost like a child’s pose in yoga except you’re on your toes and your knees are elevated. You should feel ready to spring forward.

Now, spring forward (blast off), pushing off your toes to return to a high plank position.

From your high plank, tap your left hand to your right shoulder. Replace your left hand on the floor and immediately tap your right hand to your left shoulder.

Push back into the crouched position to begin your next rep.

nAnother plank variation, this combines explosive movement and an extra challenge to your upper body and core thanks to the shoulder taps. Focus on keeping your hips steady (don’t rock them side to side) as you complete the taps.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_320,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_640,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_640,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_1280,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_1024,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_2048,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_1280,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65ca8e06f1613bfb9e033f21/master/w_1280,c_limit/DJ-blast-off-plank-to-shoulder-tap.gif”}]}}}” data-testid=”GallerySlideWrapper”>

DJ performing a blastoff plank to shoulder tap — Katie Thompson

4. Blast-Off Plank to Shoulder Tap

Start in a high plank position with your wrists directly under your shoulders, hips level, core engaged, and legs straight behind you.

From this position, stay on your toes with your knees elevated off the floor, as you bend your knees and push your hips back, allowing your arms to extend in front of you. This position is almost like a child’s pose in yoga except you’re on your toes and your knees are elevated. You should feel ready to spring forward.

Now, spring forward (blast off), pushing off your toes to return to a high plank position.

From your high plank, tap your left hand to your right shoulder. Replace your left hand on the floor and immediately tap your right hand to your left shoulder.

Push back into the crouched position to begin your next rep.

Another plank variation, this combines explosive movement and an extra challenge to your upper body and core thanks to the shoulder taps. Focus on keeping your hips steady (don’t rock them side to side) as you complete the taps.

n
Stand with your feet slightly wider than shoulder-width apart, hands raised by your ears, palms facing forward, elbows bent. This is the starting position.

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.

Come back upright, and use the momentum to twist your torso and crunch your left knee towards your right elbow.

Lower your leg back to the ground, then squat down again, and repeat the oblique twist on the other side.

This is 1 rep. Continue for a set time or number of reps.

nThis complex move combines two exercises—a squat and a standing oblique crunch—to really get your heart pumping. Focus on exhaling as you complete the crunch to emphasize the core contraction there.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_320,c_limit/DJ-squat-to-oblique-crunch.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_640,c_limit/DJ-squat-to-oblique-crunch.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_640,c_limit/DJ-squat-to-oblique-crunch.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_1280,c_limit/DJ-squat-to-oblique-crunch.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_1024,c_limit/DJ-squat-to-oblique-crunch.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_2048,c_limit/DJ-squat-to-oblique-crunch.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_1280,c_limit/DJ-squat-to-oblique-crunch.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd16e0b27357769d1d4a04/master/w_1280,c_limit/DJ-squat-to-oblique-crunch.gif”}]}}}” data-testid=”GallerySlideWrapper”>

DJ performing a squat to oblique crunch — Katie Thompson

5. Squat to Oblique Crunch

Stand with your feet slightly wider than shoulder-width apart, hands raised by your ears, palms facing forward, elbows bent. This is the starting position.

Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.

Come back upright, and use the momentum to twist your torso and crunch your left knee towards your right elbow.

Lower your leg back to the ground, then squat down again, and repeat the oblique twist on the other side.

This is 1 rep. Continue for a set time or number of reps.

This complex move combines two exercises—a squat and a standing oblique crunch—to really get your heart pumping. Focus on exhaling as you complete the crunch to emphasize the core contraction there.

Stand tall with feet together, toes pointing forward, arms resting by your sides.

Step your right foot out several feet to the side, and keeping toes pointing forward, bend your knees and push your butt back to come into a squat. As you lower down, clasp your hands together in front of your chest.

Pause for a moment, then press through your heels to return to standing, bringing your right foot back to center and arms to your sides as you do so. This is 1 rep.

Continue for a set time or number of reps, then switch sides and repeat.

nThis move combines a side step, which fires up your side-butt muscles, with a bodyweight squat, which engages your quads, glutes, and hamstrings. Increase your pace (while keeping good form, of course) to intensify the cardio challenge.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_320,c_limit/Laura-side-step-to-squat.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_640,c_limit/Laura-side-step-to-squat.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_640,c_limit/Laura-side-step-to-squat.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_1280,c_limit/Laura-side-step-to-squat.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_1024,c_limit/Laura-side-step-to-squat.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_2048,c_limit/Laura-side-step-to-squat.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_1280,c_limit/Laura-side-step-to-squat.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd24a85e158677f016b15f/master/w_1280,c_limit/Laura-side-step-to-squat.gif”}]}}}” data-testid=”GallerySlideWrapper”>

Laura performing a side step to squat — Katie Thompson

6. Side Step to Squat

Stand tall with feet together, toes pointing forward, arms resting by your sides.

Step your right foot out several feet to the side, and keeping toes pointing forward, bend your knees and push your butt back to come into a squat. As you lower down, clasp your hands together in front of your chest.

Pause for a moment, then press through your heels to return to standing, bringing your right foot back to center and arms to your sides as you do so. This is 1 rep.

Continue for a set time or number of reps, then switch sides and repeat.

This move combines a side step, which fires up your side-butt muscles, with a bodyweight squat, which engages your quads, glutes, and hamstrings. Increase your pace (while keeping good form, of course) to intensify the cardio challenge.

n
Start in a sumo squat: Step your feet wider than shoulder-width apart with your toes turned out. Engage your core and keep your chest lifted and back flat. Push your hips back and bend your knees to lower into a squat. Place your hands behind your head with elbows wide. This is the starting position

From here, bend your torso as you drive your right elbow toward your right knee.

Return to the starting position, pause for a moment, then repeat on the other side, bending your torso as you drive your left elbow toward your left knee.

Return to the starting position. Continue this pattern, alternating sides, for a set time.

nHere you’re holding a sumo squat position, which will really fire up your legs and glutes, while also challenging your core with the crunch. And, because your hands are raised by your ears the whole time, you’ll be sure to tax your heart. In other words, hello cardio!“,”contentType”:”photo”,”credit”:”Katie Thompson“,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_320,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_640,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_640,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_1280,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_1024,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_2048,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_1280,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65ca8cd4f22af505503f9d2f/master/w_1280,c_limit/D-sumo-squat-hold-to-oblique-crunch.gif”}]}}}” data-testid=”GallerySlideWrapper”>

D performing a sumo squat hold to oblique crunch — **Katie Thompson**

7. Sumo Squat Hold to Oblique Crunch

Start in a sumo squat: Step your feet wider than shoulder-width apart with your toes turned out. Engage your core and keep your chest lifted and back flat. Push your hips back and bend your knees to lower into a squat. Place your hands behind your head with elbows wide. This is the starting position

From here, bend your torso as you drive your right elbow toward your right knee.

Return to the starting position, pause for a moment, then repeat on the other side, bending your torso as you drive your left elbow toward your left knee.

Return to the starting position. Continue this pattern, alternating sides, for a set time.

Here you’re holding a sumo squat position, which will really fire up your legs and glutes, while also challenging your core with the crunch. And, because your hands are raised by your ears the whole time, you’ll be sure to tax your heart. In other words, hello cardio!

Stand with your feet together, core engaged, and hands at your sides. This is the starting position.

Step your right foot wide to the right and bring your arms up to clap your hands overhead. Leave your left foot in place.

Step your right foot back to center and bring your arms to your sides to return to starting position.

Now, step your left foot wide to the left and bring your arms up to clap your hands overhead. Leave your right foot in place.

Step your left foot back to center and bring your arms to your sides to return to starting position. This is 1 rep.

Continue in this way, moving as quickly as you can, for a set time or number of reps.

nJumping jacks are a classic bodyweight cardio move, and this exercise—one of Bonney’s favorite low-impact cardio exercises—delivers similar heart-pumping benefits without the stress on your joints, since you’re tapping your feet in and out rather than jumping them. Once you’ve nailed the form, dial up the pace to increase the cardio challenge.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_320,c_limit/Amanda-low-impact-jumping-jack.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_640,c_limit/Amanda-low-impact-jumping-jack.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_640,c_limit/Amanda-low-impact-jumping-jack.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_1280,c_limit/Amanda-low-impact-jumping-jack.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_1024,c_limit/Amanda-low-impact-jumping-jack.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_2048,c_limit/Amanda-low-impact-jumping-jack.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_1280,c_limit/Amanda-low-impact-jumping-jack.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54ce3414e108cc10f3f40/master/w_1280,c_limit/Amanda-low-impact-jumping-jack.gif”}]}}}” data-testid=”GallerySlideWrapper”>