How to Perform Low Impact Cardio for Beginners Plus a PHA Workout

Low impact cardio dispels the myth that you need to be hopping, jumping, bouncing or running around in order to get any cardio benefits.

If you suffer from joint issues, are overweight or a beginner then low-impact cardio workouts are a sensible place to start

You’ll be amazed at how using the correct exercises will quickly get your heart racing and breathing rate up.

Here are 3 low impact cardio exercises where you don’t even need to move your feet to improve your cardio:

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1 – Goblet Squats

Any type of squatting movement will raise your heart rate quickly and act as a low impact cardio exercise.

For complete beginners you can hold onto a wall, pole or chair.

Holding your hands overhead in a Y position forces your heart to work harder as it pumps blood to your finger tips.

Holding a kettlebell upside down and against your chest will further increase the demands.

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2 – Split Squats

The split squat is the same as a static lunge and involves keeping your feet in a lunge position as your lower and then raise your bodyweight.

Again beginners should start without any weight and work on nice deep lunges and good balance.

To make this exercise super cardio you can hold a dumbbell in each hand by your side or a kettlebell to your chest.

Wow, this exercise will get you blowing!

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3 – Push Ups

For a lot of people push ups are a nightmare but they are well worth your effort.

Each push up requires huge core activation as well as shoulder stabilisation and of course works into the chest and triceps.

What makes push ups so cardiovascular is the amount of muscles that are used with each repetition.

The best way to improve is to start with your hands on a table and then progress down to a bench, then step and finally the floor.

Stairs also make a great place to practice.

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Peripheral Heart Action (PHA Workout)

Now lets put the above exercises together for a low impact PHA training program…

1. Split Squat (static lunge) x 12 reps each side
2. Push Ups x as many as possible
3. Goblet Squats x 15 reps
4. Rest 30 secs and repeat 3 times

Alternating between upper and lower body exercises like this shunts fresh blood up and down the body increasing its cardio effectiveness.

Give this a go and I think you’ll be amazed at the cardio impact you get from this PHA workout without even moving your feet.

Conclusion to Low Impact Cardio

There is no need to run, hop and jump or use machines if you need to improve your cardio.

You can achieve an excellent cardio workout as well as developing strength and muscle tone, just by using certain full body exercises.

I’ve list 3 simple exercises that everyone could use above and then a peripheral heart action (PHA) workout for you to try.

You can use lots of other low-impact cardio exercises like the Kettlebell Swing, Snatch, Clean and Press and High Pull exercises to achieve great cardio results too.

Enjoy the workout!

Have you tried this PHA workout? Let me know more below: