This Low-Impact Cardio Workout Is a Built-in Energy Boost

All you need is 10 minutes to fire up your heart rate and get the good energy flowing. Presented by Allegra, this low-impact cardio workout uses standing bodyweight exercises to engage the upper body, lower body, and core. Class Fitsugar trainer Nikki Nie leads you through each movement, emphasizing low-impact cardio as a way to help with injuries and minimize joint pain. Plus, this workout is quick enough to fit into any busy schedule — no equipment required. Try it outdoors to shake off the winter slump and let the sunshine in.

Steady forms of low-impact cardio (including swimming, walking, and cycling) are generally more grounded and gentle on the joints. But that doesn’t necessarily mean they’re low-intensity, as Nie explains. “We’re not going to be doing any jumping, but we want to make sure we’re keeping the energy up,” she says.

You’ll start with high-knee marches, then transition into butt kicks with a lateral squeeze to open up the chest. Toe touches are next, warming up the body even further. The next exercises go by quickly, so expect to work for 45 seconds at a time, with 15 seconds of rest. The first half of the workout includes grounded jumping jacks, knee drives, and curtsy lunges. Bodyweight deadlifts, more lunges, and punches follow, activating your inner thighs, core, arms, and glutes.

“Even when you don’t feel like you’ve got the time, you still are able to squeeze in your workout,” Nie says. “It’s about consistency, right?” Follow along and check out new workouts every week on the POPSUGAR Fitness YouTube channel.

Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.