The Best Low-Impact Cardio Exercises For Women

Coach Jessica: BS, AAAI, ISMA

Jessica Peart is certified by both the American Aerobic Association International and the International Sports Medicine Association as a Master Personal Trainer, Master Group Fitness Instructor, Sports Nutrition Instructor, Pilates Instructor, Aqua Aerobics Instructor, and a Corrective Exercise Specialist. She also has a bachelor of science degree in business management. Jessica is a wife, mother, and dynamic leader who has made it her mission to help women live the life of their dreams. She is a national trainer of the year, entrepreneur and former business owner with more than 17 years of experience in health and fitness.
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The Best Low-Impact Cardio Exercises Are Different for Everyone Because Every Woman Is Unique!

Low-impact exercise is a great way to lose weight, especially if you have a lot of weight to lose. 

Low-impact exercises are safer for your ligaments, cartilage, joints, and  bones than high impact exercises because they apply less pressure. Another beautiful feature of low-impact cardio is the fact anyone – no matter their weight or experience level – can do it. 

And because there are dozens of different fun and exciting low-impact workouts, low-impact exercise is something everyone can enjoy. 

Calisthenics are the Foundation of Low-Impact Exercise

Low-Impact Cardio Calisthenics

Calisthenics are body-weight exercises. Many calisthenics consist of movements that work both small and large muscle groups. As such, many calisthenics are whole body exercises. Almost all workout more than one muscle group. Examples of calisthenics are push ups, pull ups, burpees, standing box jump, etc.

When doing calisthenic exercises, people often fall into a rhythm. Performed rhythmically with minimal equipment, when doing calisthenics, you want to maintain a high heart rate range. Doing so allows you to burn the maximum number of calories per minute. You can calculate what your maximum heart rate should be online, as this will vary according to your personal stats.

Ideally, people intent on losing weight should do calisthenic exercises three times a week at a minimum.  For guidance creating a calisthenics workout plan to fit your weight loss needs, please go to LadyBoss® Personal Results Coaching now. 

How To Do Proper Push Ups

Low-Impact Cardio Push up

Proper form is essential when doing push ups. 

The proper setup for a standard push up is to begin in the plank position with your hands shoulder-width apart or a little wider. With elbows pointed outwards, bend your arms and lower body to the ground. Stop a few inches before it touches. Your elbows should be at about a 45-degree angle to your body.

If you are unable to do a standard push up, adjust by putting your knees on the ground. Still, however, maintain proper form. Regular push ups will help tone your arms and back muscles and improve overall body strength and endurance. 

How To Do Proper Pull Ups

Low-Impact Cardio pull up

To get the most out of pull ups, using the proper form is crucial. Approach the pull up bar with your palms facing away from you. Wrap your hands around the bar at a distance apart slightly wider than shoulder-width.

Hang on the bar freely, all the way down. Then, pull yourself up until your chin is above the bar. Pause for a moment, then slowly lower yourself down. 

Don’t worry if you are not able to do pull ups or if you can’t do many right away. Pull ups require above average upper-body strength. If you are struggling with pull ups, wrap a resistance band around the bar and loop it under your feet. The resistance band will make pull ups easier.

Pull ups will improve the strength and muscle-tone of your upper body as well as abs. Make pull ups a regular part of your exercise routine.  

How To Do Proper Sit Ups

Low-Impact Cardio Sit up

 Sit ups are a great way to lean out your torso! Here is how you do them. 

  1. Lie down on your back. Keep your knees bent and your back and feet firmly planted flat on the mat.
  2. Slowly lift your torso and sit up, as you flex your abs. 
  3. Return to the starting position by rolling down one vertebra at a time.
  4. Repeat the exercise until each set is complete. 

How To Do Proper Squats

Low-Impact Cardio Squat

 Make sure you’re standing with your feet a little wider than shoulder-width apart. Position your hips over your knees and your knees over your ankles.

  1. Roll your shoulders back and away from your ears. Make sure that you keep your back straight throughout the movement. Rounding your shoulders forward may stress the lower back.
  2. Extend your arms straight out from your body, parallel to the ground, with your palms facing down. If it is uncomfortable for you to do it that way, then you can try pulling your elbows close to your body with your palms facing one another, your thumbs point up.
  3. Inhale with a deep breath and unlock your hips by shifting them back slightly. Continue to maintain the position of your hips back at the same time your knees begin to bend.
  4. Once your butt is starting to stick out a little bit, make sure that you keep both your chest and your shoulders completely upright. At the same time, keep your lower back straight. Keep your head facing forward to maintain a neutralized spine.
  5. Squat as deeply as your flexibility and mobility will allow. The optimal way to squat is to go far enough that your hips are sinking below the knees, but it is ok if you can’t do this. Push yourself, but do not overwork the body. 
  6. Once you’re down, flex back up into the standing position while making sure to use your entire core, not just your glutes and thighs. Keep your body weight on the balls of your feet and move back up to a standing position.

Bicycling or Using An Exercise Bike For Low-Impact Cardio

Low-Impact Cardio Bike

Stationary bicycling, or using an exercise bike, is a great way to get your cardio in. Both are low-impact and both provide a way to burn up to 500 calories per hour.

The best exercise bike for you will depend on your personal preferences as well as your budget. But regardless of what you choose to purchase, a mini exercise bike will make for an excellent in-home workout solution if you are pressed for space and money. 

It is crucial to pair your biking with the yummiest meal replacement shake in the world and replenish your energy fast.

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Reaping The Benefits Of Swimming And Water Aerobics

Low-Impact Cardio Water Aerobics

Swimming and water aerobics are the best low-impact exercises for women looking to take the pressure off their joints while still burning a lot of calories. Doing only 30 minutes of water aerobics can be the difference between a fit body and an out-of-shape body. 

When doing pool exercises, protect your eyes and use a nose plug so you can enjoy yourself without any irritation.

Moving in the water will help you build a better butt. Swimming will also lead to healthier, leaner muscles in your legs, back, chest, and shoulders. Plus, swimming’s respiratory and cardiovascular benefits are plentiful. 

 And, swimming may be the most refreshing exercise you can choose! 

Using The Rowing Machine To Get Low-Impact Exercise

Low-Impact Cardio row machine

Magnetic rowing machines and air rowing machines are a great way to work your major muscle groups, especially your back and shoulders. They also serve to tone your arms and thighs and increase your cardio.

Rowing machines are also low-impact, safe exercise machines that will give you lean and beautiful physique.

To get the most of your workout, put some high-energy music on, wear tight clothing and comfy sneakers, and do about 30-45 minutes of rowing.

You should start to see results within only a few weeks of regular rowing! 

Rock Climbing is Low-Impact Exercise and Builds a Better Body

Low-Impact Cardio Rock climbing

If you love the outdoors or new challenges, rock climbing easily has the potential to become your new favorite workout.

While you can choose from outdoor or indoor rock climbing, you may wish to start indoors with the supervision of a professional. A rock climbing professional will make sure you’re doing things correctly.

Rock climbing workouts are great for those who like pushing themselves and working new muscles and can be a fun date or group activity with your girlfriends. Rock climbing is a good core workout and great upper body workout, as well. 

Search your city for a rock climbing gym if you are ready to experience this fun and exciting form of exercise. Here’s a tip from an avid climber: Don’t climb with anyone above you! I have a BIG scar on my face from making that mistake! Stay safe, and have fun! 

Low Impact Exercise Lowers the Risk of Exercise-Related Injuries

The best cardio workouts will depend on your interests and physical abilities, but you should not be afraid to try new things. The best cardio exercises don’t have to take place in the gym; they can include things that get the adrenaline pumping and include quality time with your favorite people, too!

If you do low-impact exercise three times a week or more, you will be on your way to your ideal body and health in no time. You can even do bodyweight exercises at home if you want to be extra safe! 

For all the help you need from our expert, double-certified weight-loss coaches, click here to join LadyBoss Personal Results Coaching now. 

You will get around-the-clock support in your weight loss journey and have fun while you do it! 





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