For many, cardio workouts bring to mind frenetic aerobic dance classes or grueling bouts on an exercise machine. While aerobic workouts require significant muscle movement to raise your heart rate sufficiently, you can do this without the impact associated with jumping and running. Better yet, you can create low-impact cardio workouts in the privacy of your own home.
Cardio Exercises
There is no set definition for the word "cardio" as it applies to exercise, but many interchange "cardio" and "aerobic" to refer to the same thing. An aerobic exercise occurs at approximately 70 percent to 80 percent of your maximum target heart rate, and generally lasts 15 minutes or longer. Beginners can work toward getting in shape for aerobic exercise by starting out at 50 percent to 60 percent of their maximum heart rate, building stamina and endurance over the course of several weeks.
Impact
To create more gentle cardio workouts, keep at least one foot on the ground at all times. Jumping jacks, skipping rope, running and some forms of dancing require you to leave the ground with both feet, making your feet, ankles, knees, hips and lower back absorb all of your body's weight.
Resistance Workouts
Create cardio workouts using light weights to raise your heart rate. Try dumbbells that weigh anywhere from 2.5 lbs. to 10 lbs., working your arms and legs. Perform exercises at a rapid pace, switching exercises every 60 seconds to prevent muscle fatigue. If you have a home gym, use low resistance settings and the bench to create cardio exercises instead of muscle-building workouts. You can use resistance bands while standing, sitting or lying on the floor.
Step Aerobics
Try aerobic dancing without the jumping by using an ankle- or shin-high platform that lets you step up and down while you're performing low-impact dance movements. The step-up helps you work your calves, quadriceps, hamstrings, thighs and butt.
Gliding
You can raise your heart rate sliding from side to side on a piece of slick material, creating strides like an ice skater. Swing your arms for more muscular effort, or hold dumbbells while you exercise to your favorite music.
Stationary Bike
Buy a bike stand for your street bike or use an exercise bike to burn calories. You can watch TV or read or listen to a book while you pedal. A recumbent bike reduces back stress by allowing you to recline while you pedal.
Stairs
Walking up and down stairs is an efficient way to raise your heart rate and work your leg muscles. Add this to your workouts as one exercise, or use it to warm up and cool down before and after workouts.
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