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.
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- 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.
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- 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.
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- Perform the knee drive on the opposite side, and continue alternating.
nnPlanks 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”>
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.
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- 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.
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- 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.
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- Continue to alternate sides.
nnThis 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”>
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.
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- 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.
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- 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.
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- 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.
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- Continue for a set time or number of reps.
nnThis 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”>
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.
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- Start in a high plank position with your wrists directly under your shoulders, hips level, core engaged, and legs straight behind you.
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- 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.
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- Now, spring forward (blast off), pushing off your toes to return to a high plank position.
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- 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.
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- Push back into the crouched position to begin your next rep.
nnAnother 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”>
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.
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- 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.
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- 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.
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- Come back upright, and use the momentum to twist your torso and crunch your left knee towards your right elbow.
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- Lower your leg back to the ground, then squat down again, and repeat the oblique twist on the other side.
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- This is 1 rep. Continue for a set time or number of reps.
nnThis 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”>
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.
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- Stand tall with feet together, toes pointing forward, arms resting by your sides.
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- 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.
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- 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.
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- Continue for a set time or number of reps, then switch sides and repeat.
nnThis 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”>
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.
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- 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
n
- From here, bend your torso as you drive your right elbow toward your right knee.
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- 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.
n
- Return to the starting position. Continue this pattern, alternating sides, for a set time.
nnHere 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”>
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!
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- Stand with your feet together, core engaged, and hands at your sides. This is the starting position.
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- Step your right foot wide to the right and bring your arms up to clap your hands overhead. Leave your left foot in place.
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- Step your right foot back to center and bring your arms to your sides to return to starting position.
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- 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.
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- Step your left foot back to center and bring your arms to your sides to return to starting position. This is 1 rep.
n
- Continue in this way, moving as quickly as you can, for a set time or number of reps.
nnJumping 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”>
Katie Thompson
8. Low-Impact Jumping Jack
- 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.
Jumping 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.
-
n
- Start in a high plank with your hands shoulder-width apart, feet hip-distance apart, wrists under shoulders and legs fully straight. Engage your core, butt, and quads, and avoid arching or rounding your back.
n
- Lift your right leg up and drive that knee toward your left forearm. Pause for a moment, then return your right foot back to the floor. Repeat on the other side.
n
- Continue this pattern, alternating sides, for a set time.
nnAnother classic bodyweight cardio move, mountain climbers can be made low-impact by keeping one foot on the ground at all times. In this variation, you do just that, while also delivering an extra challenge to your obliques thanks to the twisting knee motion.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_320,c_limit/Amanda-mountain-climber-twist.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_640,c_limit/Amanda-mountain-climber-twist.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_640,c_limit/Amanda-mountain-climber-twist.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_1280,c_limit/Amanda-mountain-climber-twist.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_1024,c_limit/Amanda-mountain-climber-twist.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_2048,c_limit/Amanda-mountain-climber-twist.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_1280,c_limit/Amanda-mountain-climber-twist.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54d9a39b494ba2f66e42d/master/w_1280,c_limit/Amanda-mountain-climber-twist.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
9. Mountain Climber Twist
- Start in a high plank with your hands shoulder-width apart, feet hip-distance apart, wrists under shoulders and legs fully straight. Engage your core, butt, and quads, and avoid arching or rounding your back.
- Lift your right leg up and drive that knee toward your left forearm. Pause for a moment, then return your right foot back to the floor. Repeat on the other side.
- Continue this pattern, alternating sides, for a set time.
Another classic bodyweight cardio move, mountain climbers can be made low-impact by keeping one foot on the ground at all times. In this variation, you do just that, while also delivering an extra challenge to your obliques thanks to the twisting knee motion.
-
n
- Stand with your feet hip-width apart and your core engaged.
n
- Step your right foot diagonally behind your left leg and bend both of your knees to drop into a curtsy lunge.
n
- Push through your left heel to stand, and sweep your right leg out to the right side in a small kick, pointing your right foot and balancing for just a moment as you fully extend your leg.
n
- Lower your right foot and bring it behind your left leg, as you immediately drop into your next rep. Do all your reps or continue for a set time, then switch sides and repeat.
nnBy combining two big exercises here—the curtsy lunge and the side kick—you deliver a good challenge to your heart. The kick, in particular, is a great way to get powerful movement in without delivering much impact to your joints. This one’s challenging on your balance, so focus on really engaging your core to stay steady throughout your reps.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_320,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_640,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_640,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_1280,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_1024,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_2048,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_1280,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c3ebf6e1a151c44144a010/master/w_1280,c_limit/Amanda-curtsy-lunge-to-side-kick.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
10. Curtsy Lunge to Side Kick
- Stand with your feet hip-width apart and your core engaged.
- Step your right foot diagonally behind your left leg and bend both of your knees to drop into a curtsy lunge.
- Push through your left heel to stand, and sweep your right leg out to the right side in a small kick, pointing your right foot and balancing for just a moment as you fully extend your leg.
- Lower your right foot and bring it behind your left leg, as you immediately drop into your next rep. Do all your reps or continue for a set time, then switch sides and repeat.
By combining two big exercises here—the curtsy lunge and the side kick—you deliver a good challenge to your heart. The kick, in particular, is a great way to get powerful movement in without delivering much impact to your joints. This one’s challenging on your balance, so focus on really engaging your core to stay steady throughout your reps.
-
n
- Start standing tall with your left foot firmly planted on the ground, and right leg lifted with right knee driving up towards your chest. Pause here for a moment, then lower your right leg to the ground.
n
- Lightly tap your right foot on the floor to balance for a moment, then step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground.
n
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out). Pause for a moment here, then push through the heel of your left foot to return to standing. At the standing position, lightly tap your right foot on the floor for a moment for balance, then drive that knee up towards your chest. This is 1 rep.
n
- Continue for a set time or number of reps, then switch sides and repeat.
nnAnother combo move, this exercise intensifies the classic reverse lunge by adding a knee-up in between each rep. That motion really challenges your balance and ups the demand on your heart. If this starts to feel easy, increase the difficulty by removing the tap in between the lunge and knee up; instead, aim to fluidly transition between the two movements without putting your foot on the ground.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_320,c_limit/Amanda-reverse-lunge-to-knee-up.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_640,c_limit/Amanda-reverse-lunge-to-knee-up.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_640,c_limit/Amanda-reverse-lunge-to-knee-up.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_1280,c_limit/Amanda-reverse-lunge-to-knee-up.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_1024,c_limit/Amanda-reverse-lunge-to-knee-up.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_2048,c_limit/Amanda-reverse-lunge-to-knee-up.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_1280,c_limit/Amanda-reverse-lunge-to-knee-up.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54e7a1342310cd746a141/master/w_1280,c_limit/Amanda-reverse-lunge-to-knee-up.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
11. Reverse Lunge to Knee-Up
- Start standing tall with your left foot firmly planted on the ground, and right leg lifted with right knee driving up towards your chest. Pause here for a moment, then lower your right leg to the ground.
- Lightly tap your right foot on the floor to balance for a moment, then step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground.
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out). Pause for a moment here, then push through the heel of your left foot to return to standing. At the standing position, lightly tap your right foot on the floor for a moment for balance, then drive that knee up towards your chest. This is 1 rep.
- Continue for a set time or number of reps, then switch sides and repeat.
Another combo move, this exercise intensifies the classic reverse lunge by adding a knee-up in between each rep. That motion really challenges your balance and ups the demand on your heart. If this starts to feel easy, increase the difficulty by removing the tap in between the lunge and knee up; instead, aim to fluidly transition between the two movements without putting your foot on the ground.
-
n
- Stand tall with your feet hip-width apart and arms resting by your sides. This is the starting position.
n
- Bend at your waist and place your hands on the floor.
n
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and glutes engaged.
n
- Drop your knees to the floor, then bend your elbows to lower your body to the floor in a push-up. Press through your palms to straighten your arms.
n
- Lift your knees up, then walk your hands back to your feet and return to the starting position. This is 1 rep.
n
- Continue for a set time or number of reps.
nnSimply going from standing to a high plank position (a movement known as the inchworm) is enough to get most people’s hearts pumping, and this exercise takes it to the next level by adding a knee push-up to the mix, too.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_320,c_limit/Amanda-inchworm-to-modified-pushup.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_640,c_limit/Amanda-inchworm-to-modified-pushup.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_640,c_limit/Amanda-inchworm-to-modified-pushup.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_1280,c_limit/Amanda-inchworm-to-modified-pushup.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_1024,c_limit/Amanda-inchworm-to-modified-pushup.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_2048,c_limit/Amanda-inchworm-to-modified-pushup.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_1280,c_limit/Amanda-inchworm-to-modified-pushup.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5475739b494ba2f66e429/master/w_1280,c_limit/Amanda-inchworm-to-modified-pushup.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
12. Inchworm to Modified Push-up
- Stand tall with your feet hip-width apart and arms resting by your sides. This is the starting position.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and glutes engaged.
- Drop your knees to the floor, then bend your elbows to lower your body to the floor in a push-up. Press through your palms to straighten your arms.
- Lift your knees up, then walk your hands back to your feet and return to the starting position. This is 1 rep.
- Continue for a set time or number of reps.
Simply going from standing to a high plank position (a movement known as the inchworm) is enough to get most people’s hearts pumping, and this exercise takes it to the next level by adding a knee push-up to the mix, too.
-
n
- Stand tall with your feet hip-width apart and arms resting by your sides. This is the starting position.
n
- Bend at your waist and place your hands on the floor.
n
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and glutes engaged.
n
- Bend your elbows to lower your body to the floor in a push-up. Press through your palms to straighten your arms.
n
- Walk your hands back to your feet and return to the starting position.
n
- This is 1 rep. Continue for a set time or number of reps,
nnIf the above move starts to feel easy, try this variation instead: It has you doing a regular push-up (versus the from-your-knees modification) which will deliver an even bigger challenge to your muscles and heart. Just make sure to keep your core engaged throughout, so that your lower back doesn’t arch or round as you do your push-ups.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_320,c_limit/Amanda-inchworm-to-push-up.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_640,c_limit/Amanda-inchworm-to-push-up.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_640,c_limit/Amanda-inchworm-to-push-up.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_1280,c_limit/Amanda-inchworm-to-push-up.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_1024,c_limit/Amanda-inchworm-to-push-up.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_2048,c_limit/Amanda-inchworm-to-push-up.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_1280,c_limit/Amanda-inchworm-to-push-up.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c547b561b996872384fb23/master/w_1280,c_limit/Amanda-inchworm-to-push-up.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
13. Inchworm to Push-Up
- Stand tall with your feet hip-width apart and arms resting by your sides. This is the starting position.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and glutes engaged.
- Bend your elbows to lower your body to the floor in a push-up. Press through your palms to straighten your arms.
- Walk your hands back to your feet and return to the starting position.
- This is 1 rep. Continue for a set time or number of reps,
If the above move starts to feel easy, try this variation instead: It has you doing a regular push-up (versus the from-your-knees modification) which will deliver an even bigger challenge to your muscles and heart. Just make sure to keep your core engaged throughout, so that your lower back doesn’t arch or round as you do your push-ups.
-
n
- Stand tall with your feet hip-width apart and arms resting by your sides. This is the starting position.
n
- Bend at your waist and place your hands on the floor.
n
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and glutes engaged.
n
- From here, 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.
n
- Walk your hands back to your feet and return to the starting position.
n
- This is 1 rep. Continue for a set time or number of reps.
nnYet another variation of the inchworm exercise, this one delivers an extra challenge to your shoulders and core thanks to the alternating taps. Focus on keeping your hips as still as possible as you lift one arm off the ground.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_320,c_limit/Amanda-inchworm-to-shoulder-tap.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_640,c_limit/Amanda-inchworm-to-shoulder-tap.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_640,c_limit/Amanda-inchworm-to-shoulder-tap.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_1280,c_limit/Amanda-inchworm-to-shoulder-tap.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_1024,c_limit/Amanda-inchworm-to-shoulder-tap.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_2048,c_limit/Amanda-inchworm-to-shoulder-tap.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_1280,c_limit/Amanda-inchworm-to-shoulder-tap.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5486e457c064a76a17224/master/w_1280,c_limit/Amanda-inchworm-to-shoulder-tap.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
14. Inchworm to Shoulder Tap
- Stand tall with your feet hip-width apart and arms resting by your sides. This is the starting position.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and glutes engaged.
- From here, 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.
- Walk your hands back to your feet and return to the starting position.
- This is 1 rep. Continue for a set time or number of reps.
Yet another variation of the inchworm exercise, this one delivers an extra challenge to your shoulders and core thanks to the alternating taps. Focus on keeping your hips as still as possible as you lift one arm off the ground.
-
n
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
n
- From here, do a pike. Lift your hips toward the ceiling, coming into a downward dog position.
n
- From this position, lift your right hand and rotate under your body to tap your left toes.
n
- Return your right hand to the floor, then lower your hips to return to the high plank.
n
- Repeat on the other side: Pike your hips toward the ceiling, lift your left hand off the floor, rotate under your body, and tap your right toes.
n
- Return your left hand to the floor, lower your hips, then return to the high plank.
n
- Continue to alternate sides for a set time or number of reps.
nnThis exercise, another challenging plank variation, will simultaneously strengthen and stretch your body while also driving up your heart rate because it’s such a big movement. Don’t worry if you can’t touch your hand to your foot as shown; depending on your flexibility, it’s more than okay to modify it by touching your shin or knees instead.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_320,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_640,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_640,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_1280,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_1024,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_2048,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_1280,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54df69b40a35743b653d3/master/w_1280,c_limit/Amanda-plank-to-pike-to-toe-tap.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
15. Plank to Pike to Toe Touch
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- From here, do a pike. Lift your hips toward the ceiling, coming into a downward dog position.
- From this position, lift your right hand and rotate under your body to tap your left toes.
- Return your right hand to the floor, then lower your hips to return to the high plank.
- Repeat on the other side: Pike your hips toward the ceiling, lift your left hand off the floor, rotate under your body, and tap your right toes.
- Return your left hand to the floor, lower your hips, then return to the high plank.
- Continue to alternate sides for a set time or number of reps.
This exercise, another challenging plank variation, will simultaneously strengthen and stretch your body while also driving up your heart rate because it’s such a big movement. Don’t worry if you can’t touch your hand to your foot as shown; depending on your flexibility, it’s more than okay to modify it by touching your shin or knees instead.
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- From a tall kneeling position, lean to the left and place your left palm on the ground. Keep your left knee grounded as you extend your right leg fully straight with toes resting on the ground. Reach your right arm straight overhead. This is the starting position.
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- From here, drive your right knee and right elbow towards each other. You should feel this on the right side of your torso. Pause for a moment then extend your arm and leg to return to the starting position. This is 1 rep.
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- Continue for a set time or number of reps, then switch sides and repeat.
nnThis crunch variation really challenges your obliques—those muscles on the sides of your torso—and if you focus on completing your reps at a quick pace and emphasize the overhead reach, you’ll see your heart rate tick up too.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_320,c_limit/Laura-half-kneeling-oblique-crunch.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_640,c_limit/Laura-half-kneeling-oblique-crunch.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_640,c_limit/Laura-half-kneeling-oblique-crunch.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_1280,c_limit/Laura-half-kneeling-oblique-crunch.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_1024,c_limit/Laura-half-kneeling-oblique-crunch.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_2048,c_limit/Laura-half-kneeling-oblique-crunch.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_1280,c_limit/Laura-half-kneeling-oblique-crunch.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65cd1f17f104757310908b02/master/w_1280,c_limit/Laura-half-kneeling-oblique-crunch.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
16. Half-Kneeling Oblique Crunch
- From a tall kneeling position, lean to the left and place your left palm on the ground. Keep your left knee grounded as you extend your right leg fully straight with toes resting on the ground. Reach your right arm straight overhead. This is the starting position.
- From here, drive your right knee and right elbow towards each other. You should feel this on the right side of your torso. Pause for a moment then extend your arm and leg to return to the starting position. This is 1 rep.
- Continue for a set time or number of reps, then switch sides and repeat.
This crunch variation really challenges your obliques—those muscles on the sides of your torso—and if you focus on completing your reps at a quick pace and emphasize the overhead reach, you’ll see your heart rate tick up too.
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- Stand tall with feet together, hands on your hips. Tap your right foot out to the side as you reach your right arm up and over to the left, rotating your body slightly towards the left.
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- Pause, then step your feet together and bring your hands to your hips again. Now repeat on the other side, tapping your left foot out to the side as you reach your left arm up and over to the right, rotating your body slightly towards the right.
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- Continue this pattern, alternating sides, for a set time.
nnThe big overhead reach in this dance-inspired move helps drive up your heart rate while the foot taps (versus jumps) keep it low impact.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_320,c_limit/Amanda-side-step-with-overhead-reach.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_640,c_limit/Amanda-side-step-with-overhead-reach.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_640,c_limit/Amanda-side-step-with-overhead-reach.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_1280,c_limit/Amanda-side-step-with-overhead-reach.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_1024,c_limit/Amanda-side-step-with-overhead-reach.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_2048,c_limit/Amanda-side-step-with-overhead-reach.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_1280,c_limit/Amanda-side-step-with-overhead-reach.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5501f1342310cd746a143/master/w_1280,c_limit/Amanda-side-step-with-overhead-reach.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
17. Side Step With Overhead Reach
- Stand tall with feet together, hands on your hips. Tap your right foot out to the side as you reach your right arm up and over to the left, rotating your body slightly towards the left.
- Pause, then step your feet together and bring your hands to your hips again. Now repeat on the other side, tapping your left foot out to the side as you reach your left arm up and over to the right, rotating your body slightly towards the right.
- Continue this pattern, alternating sides, for a set time.
The big overhead reach in this dance-inspired move helps drive up your heart rate while the foot taps (versus jumps) keep it low impact.
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- Stand tall with your feet hip-width apart, weight in your heels, core engaged, and arms raised overhead. This is the starting position.
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- Send your hips back and bend both knees to drop into a squat, allowing your knees to bend to 90 degrees. As you squat, reach your hands down to tap the floor.
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- Return to starting position by pressing through your heels to stand up, and reaching your arms overhead as you do so.
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- This is 1 rep. Continue for a set time or number of reps.
nnBy combining a squat with a floor tap to an overhead reach, you automatically challenge your heart rate with minimal impact to your joints. If you can’t comfortably tap the floor, just reach down toward it instead.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_320,c_limit/Amanda-squat-with-overhead-reach.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_640,c_limit/Amanda-squat-with-overhead-reach.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_640,c_limit/Amanda-squat-with-overhead-reach.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_1280,c_limit/Amanda-squat-with-overhead-reach.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_1024,c_limit/Amanda-squat-with-overhead-reach.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_2048,c_limit/Amanda-squat-with-overhead-reach.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_1280,c_limit/Amanda-squat-with-overhead-reach.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c5509a24e1d6670d8f417d/master/w_1280,c_limit/Amanda-squat-with-overhead-reach.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
18. Squat to Overhead Reach
- Stand tall with your feet hip-width apart, weight in your heels, core engaged, and arms raised overhead. This is the starting position.
- Send your hips back and bend both knees to drop into a squat, allowing your knees to bend to 90 degrees. As you squat, reach your hands down to tap the floor.
- Return to starting position by pressing through your heels to stand up, and reaching your arms overhead as you do so.
- This is 1 rep. Continue for a set time or number of reps.
By combining a squat with a floor tap to an overhead reach, you automatically challenge your heart rate with minimal impact to your joints. If you can’t comfortably tap the floor, just reach down toward it instead.
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n
- Stand with your feet hip-width apart, core engaged, and hands at your sides.
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- Squat and place your hands on the floor so that they’re about shoulder-width apart.
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- Swing one leg back in high plank position, and follow quickly with the other leg.
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- Repeat the motion, one leg at a time, so you are back into squat position.
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- Explode up into standing position, raising your hands above your head but keeping your feet on the ground.
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- This is 1 rep. Continue for a set time or number of reps.
nnBurpees are a staple of cardio workouts for a reason: They’re an intense full-body move that jacks up your heart rate—fast. This modification, which eliminates the jump, is a way to get those benefits without pummeling your joints.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_320,c_limit/Amanda-modified-low-impact-burpee.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_640,c_limit/Amanda-modified-low-impact-burpee.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_640,c_limit/Amanda-modified-low-impact-burpee.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_1280,c_limit/Amanda-modified-low-impact-burpee.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_1024,c_limit/Amanda-modified-low-impact-burpee.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_2048,c_limit/Amanda-modified-low-impact-burpee.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_1280,c_limit/Amanda-modified-low-impact-burpee.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c54d4d8a1eac209cfd4906/master/w_1280,c_limit/Amanda-modified-low-impact-burpee.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
19. Modified Low-Impact Burpee
- Stand with your feet hip-width apart, core engaged, and hands at your sides.
- Squat and place your hands on the floor so that they’re about shoulder-width apart.
- Swing one leg back in high plank position, and follow quickly with the other leg.
- Repeat the motion, one leg at a time, so you are back into squat position.
- Explode up into standing position, raising your hands above your head but keeping your feet on the ground.
- This is 1 rep. Continue for a set time or number of reps.
Burpees are a staple of cardio workouts for a reason: They’re an intense full-body move that jacks up your heart rate—fast. This modification, which eliminates the jump, is a way to get those benefits without pummeling your joints.
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n
- Start on all fours with your hands stacked under your shoulders and your knees stacked under your hips.
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- Lift your knees slightly off the floor.
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- Keeping your butt low, extend your right leg underneath your torso, rotating your body to open up to the left side. Hold your left arm in front of you (as shown). When you start to get comfortable with the move and want an extra balance challenge, extend your arm out to tap your right foot.
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- Return to the starting position and repeat on the other side.
n
- This is 1 rep. Continue for a set time or number of reps.
nnThis exercise is harder than it looks. It demands strength, mobility, and full-body coordination to pull off, and if you do it at a fast enough pace, you’ll get a cardio boost to boot. Make it easier by reducing your range of motion in the rotation portion.“,”contentType”:”photo”,”credit”:”Katie Thompson”,”segmentedSources”:{“sm”:[{“height”:320,”width”:320,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_320,c_limit/Alicia-breakdancer.gif”},{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_640,c_limit/Alicia-breakdancer.gif”}],”md”:[{“height”:640,”width”:640,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_640,c_limit/Alicia-breakdancer.gif”},{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_1280,c_limit/Alicia-breakdancer.gif”}],”lg”:[{“height”:1024,”width”:1024,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_1024,c_limit/Alicia-breakdancer.gif”},{“height”:2048,”width”:2048,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_2048,c_limit/Alicia-breakdancer.gif”}],”xl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_1280,c_limit/Alicia-breakdancer.gif”}],”xxl”:[{“height”:1280,”width”:1280,”url”:”https://media.self.com/photos/65c1559b105c74e94acb759c/master/w_1280,c_limit/Alicia-breakdancer.gif”}]}}}” data-testid=”GallerySlideWrapper”>
Katie Thompson
20. Breakdancer
- Start on all fours with your hands stacked under your shoulders and your knees stacked under your hips.
- Lift your knees slightly off the floor.
- Keeping your butt low, extend your right leg underneath your torso, rotating your body to open up to the left side. Hold your left arm in front of you (as shown). When you start to get comfortable with the move and want an extra balance challenge, extend your arm out to tap your right foot.
- Return to the starting position and repeat on the other side.
- This is 1 rep. Continue for a set time or number of reps.
This exercise is harder than it looks. It demands strength, mobility, and full-body coordination to pull off, and if you do it at a fast enough pace, you’ll get a cardio boost to boot. Make it easier by reducing your range of motion in the rotation portion.
