Improve your heart health with this joint-friendly, no-jumping cardio workout

If you want to improve your heart health but find high-impact cardio challenging, you’re not alone.

I’m a personal trainer and often have clients with knee or hip issues who want to improve their cardiovascular health and reduce body fat but need a low-impact, joint-friendly approach.

While strength training is crucial for building muscle and protecting bone density, especially for those over 40, we also need aerobic exercise for heart and lung health.

That’s why I’ve created this five-move no-jumping cardio workout that will raise your heart rate without putting pressure on your joints.

How to do the no-jumping cardio workout

You will need a set of light dumbbells (1-3kg) for this workout.

Perform eight to 10 repetitions of the following moves (or per side) and repeat the circuit three times with minimal rest, to keep your heart rate elevated.

1. Squat punch
2. Overhead press with heel kick
3. Weighted tap jack
4. Reverse lunge knee drive
5. Squat with heel raise

1. Squat punch

Sets: 3 Reps: 8-10

• Stand with feet hip-width apart, holding a dumbbell in each hand at your chest.
• Lower into a squat, until your thighs are parallel or lower to the floor.
• Keep your weight in your heels and chest lifted.
• As you drive back up, punch one hand forward at chest height.
• Squat again, then rise up again and punch the other hand forward.

2. Overhead press with heel kick

Sets: 3 Reps: 8-10

• Hold a single dumbbell horizontally with both hands, holding it near your chest.
• Press the dumbbell overhead as you kick one heel towards your glutes.
• Lower the dumbbell and repeat the movement with the other foot.
• Continue alternating heel kicks.

3. Weighted tap jack

Sets: 3 Reps: 8-10

• Stand with feet wider than shoulder-width apart, toes pointing out and holding a dumbbell in each hand.
• Press the weights overhead then lower into a squat and tap them to the floor between your feet in one continuous motion.
• Keep your knees soft and back flat throughout.

4. Reverse lunge knee drive

Sets: 3 Reps: 8-10

• From standing, step back into a lunge with your right leg.
• As you return to standing, drive that knee up to your chest.
• Complete the repetitions on one side then switch legs.

5. Squat with heel raise

Sets: 3 Reps: 8-10

• Stand in your squat stance and arms by your sides.
• Lower into a squat until your thighs are parallel or lower to the floor.
• As you drive back up to start position, raise your heels to come up onto your toes and squeeze your glutes.
• Keep your core and glutes engaged to stay stable.