No running required! 8 low-impact, joint-friendly cardio methods
Week 1-2: 20 minutes, comfortable pace, 3-4x/week
Week 3-4: 30 minutes, add hills or stairs
Week 5+: 40 minutes or intervals (fast 1 min, slow 2 min)
Benefits: Low-impact, accessible, great for beginners. Burns 200-300 cal/hour.
Zero impact on joints. Perfect for all fitness levels.
Low-impact, builds leg strength while burning calories.
Beginner Protocol:
Start: 15-20 min at moderate pace
Progress: 30-45 min or intervals (2 min hard, 2 min easy)
Frequency: 3-5x per week
Simulates running without impact. Full-body option available.
Full-body workout with minimal impact.
Why It's Great:
Zumba, dance classes, or just free-style at home. Fun + cardio!
Use stairmaster or actual stairs. Excellent glute builder too.
High efficiency, but start slow. 5-10 min sessions work!
Weeks 1-2: Foundation
Pick 1-2 methods, 15-20 minutes, 3x per week, comfortable intensity
Weeks 3-4: Build Endurance
Increase to 25-30 minutes, maintain 3x per week, slightly higher intensity
Weeks 5-6: Add Variety
Try 2-3 different methods, 30-40 minutes, 4x per week, introduce intervals
Weeks 7-8: Peak Performance
40-45 minutes, 4-5x per week, mix steady-state and interval training