12 Low Impact Cardio Exercises to Protect Your Joints

Protecting your knees, hips, and ankles because you have achy joints doesn't mean giving up a heart-pumping workout. Low-impact cardio delivers the strength, stamina, and sweat you need to keep your body in the shape you want.

Today, we're going to show you 12 low-impact cardio exercises that you can do. Some of these methods will include tools like our TRX Suspension Trainer™ and Rip Trainer™, which you can use to crank up the cardio without cranking up the pain. Ready to move better and feel stronger? Let’s roll.

1. Walking

Walking is an excellent way to improve cardiovascular health, boost your mood, and ease into an active lifestyle without putting too much strain on your body. Plus, you can do it almost anywhere, anytime. 

And if you want to level up, walking with a weighted vest is a great way to add a little extra challenge without sacrificing the low-impact benefits.

How to Do It:

1. Lace up supportive sneakers.

2. Start with 10-15 minutes of brisk walking.

3. Swing your arms naturally to boost your heart rate.

4. Gradually increase your time and intensity as your stamina builds.

2. Swimming

Swimming turns gravity down and movement up. It’s a fantastic low-impact workout that strengthens muscles, improves cardiovascular health, and increases flexibility. The best part is that it doesn't strain the joints. Perfect for beginners and seasoned athletes alike. Use swimming to get a full-body workout in a soothing environment. 

How to Do It:

1. Choose a pool with warm water if possible.

2. Start with water walking or easy freestyle laps.

3. Focus on smooth, continuous movements.

4. Aim for 20–30 minutes, 2–3 times per week.

3. Water Aerobics

Water aerobics = cardio party. It's all of what you would expect with swimming, but with more coordinated movements. It’s especially great for anyone needing a fun, supportive environment to get moving.

How to Do It:

1. Join a class or create your own routine.

2. Try jogging in place, arm circles, and side steps.

3. Stay in chest-deep water for stability.

4. Keep movements big and controlled.

4. TRX® Suspension Training Cardio Circuit

The TRX Suspension Trainer™ lets you push your limits while pulling stress off your joints. It unlocks new workouts that you can do anywhere. This versatile, bodyweight-based workout challenges your strength, endurance, and balance without damaging the joints. 

How to Do It:

TRX Mountain Climbers:

1. Place your hands on the ground and secure your feet in the straps.

2. Drive your knees toward your chest one at a time, keeping your core tight.

TRX Squat Jumps:

1. Hold the straps at chest height with arms slightly bent.

2. Perform a controlled squat, then add a gentle jump if comfortable.

3. Adjust your body angle to make the movement easier or harder as needed.

5. Cycling

Cycling is a low-impact exercise that builds cardiovascular endurance, tones the lower body, and enhances joint mobility, making it a great option for all fitness levels. Add a TRX workout for cycling to further enhance your performance by targeting your core and stabilizer muscles, helping you ride longer and stronger. Plus, it can be done indoors or outdoors, which offers you a lot of flexibility.

How to Do It:

1. Use a stationary bike, recumbent cycle, or ride outdoors.

2. Start with a flat route or low resistance.

3. Keep your back straight and knees aligned with your feet.

4. Build duration slowly over time.

6. Rowing

Rowing = 85% of your muscles, 0% joint pounding. It's a full-body, low-impact workout that strengthens your legs, core, back, and arms.. We highly recommend it for endurance training. 

How to Do It:

1. Strap into a rowing machine.

2. Push with your legs first, then pull with your arms.

3. Maintain a straight spine throughout the movement.

4. Begin with short intervals to learn the rhythm and build stamina.

7. Elliptical Training

The elliptical mimics running minus the impact. Elliptical training is a heart-pumping cardio workout that strengthens the legs, glutes, and core. Minimal pressure on the joints. It's a smooth, low-risk way to burn calories without the wear and tear that comes with training on pavement.

How to Do It:

1. Step onto the pedals and start moving.

2. Keep a tall posture with your shoulders relaxed.

3. Use the handles to engage your upper body for a full-body burn.

4. Adjust the resistance to dial up or down the challenge based on your fitness level.

8. TRX-Assisted Pilates Movements

A pilates workout using TRX equipment adds instability that challenges your core muscles even more, all while being easier on your spine and joints compared to traditional mat work.

How to Do It:

TRX Plank:

1. Place your feet in the straps and forearms on the ground.

2. Engage your core and hold a steady plank position.

TRX Pike:

1. From the plank, lift your hips toward the ceiling to form an inverted "V."

2. Focus on slow, controlled movement to avoid swinging.

3. Keep the straps taut to maintain stability and proper form.

9. Yoga with TRX® Support

One, Yoga is one of the best ways to improve joint flexibility and build core stability.

Two, did you know you can do with the TRX Suspension Trainer™? Using the straps for support helps you maintain balance, deepen your stretches, and build strength gently, making yoga more accessible and joint-friendly for all levels.

How to Do It:

1. Anchor the straps overhead securely.

2. Use them for balance in poses like Warrior and Tree.

3. Keep your core engaged to protect your spine throughout each movement.

4. Breathe deeply and ease slowly into each stretch.

10. TRX Rip Trainer™ Cardio Flow

The TRX Rip Trainer™ creates resistance through rotation, helping you strengthen your core, improve stability, and boost cardio fitness. It's great for any physical activity where you'll be doing a lot of hip work, like tennis or golf! 

How to Do It:

1. Anchor the Rip Trainer™ securely at one end.

2. Try moves like:
   
   

• Lateral Chops: Pull the bar across your body with controlled power.

• Diagonal Lifts: Engage your core as you lift the bar diagonally across your body.

• Row Pulls: Strengthen your back and shoulders by pulling the bar toward you.

3. Keep movements dynamic but controlled, focusing on form and balance.

11. Dance

Dancing is a joyful way to improve cardiovascular fitness, coordination, and balance while keeping impact low. Plus, it's just a fun thing to do with friends. :)

You already know how to dance, but here are some of our favorite ways to keep active when we're on the dance floor: 

1. Stay light on your feet with small, quick steps.
2. Listen to your body. Scale back if anything feels off. 
3. If you're going to be dancing for a long time, make sure to take breaks to stretch.
4. Most important: have fun!

12. YBell® Low-Impact Circuit

Meet the YBell®: part dumbbell, part kettlebell, all-purpose. This versatile tool helps build strength, stability, and endurance with joint-friendly exercises. Its unique design allows you to flow between moves smoothly, reducing strain and enhancing your workout efficiency.

How to Do It:

1. Grab a YBell® with a comfortable, secure grip.

2. Try these moves:
   
   

• YBell Swing: Drive the movement from your hips, not your back.

• YBell Halo: Circle the YBell slowly and smoothly around your head.

3. Focus on smooth, flowing motions to keep your joints happy and protect your body.

Related: Cardio Vs Strength Training: Which Is Better for You

Tips for Getting Started

We know that you might run into some roadblocks when you start your journey. Here are some of our top tips from our personal trainers.

Start Slow and Listen to Your Body

Ease in. Small steps lead to big wins. Begin with short sessions and ramp up gradually. Sharp pain? Back off and reassess.

Pro Tip: Adjust your TRX gear setup to meet you where you are. More upright = easier. More horizontal = harder.

Incorporate Variety

Mix it up. A little TRX one day, a swim the next, maybe some dancing after that. Variety keeps workouts fresh and joints happy.

Bonus: TRX gear is lightweight and portable. Your next workout is wherever you are.

Proper Form and Technique

Form is everything. Master basics first, then level up.

When you're exercising, focus on the following three to get the most out of every movement:

• Engage your core.

• Align your joints.

• Move with control, not momentum.

When in doubt, slow down and focus on quality reps.

Consult a Healthcare Professional

Always check with your healthcare provider before starting a new exercise routine, especially if you have existing injuries or health concerns.

Recommended TRX Equipment for Low-Impact Cardio

• TRX Suspension Trainer™: Bodyweight cardio without the bounce.

• TRX Rip Trainer™: Build rotational power and balance.

• TRX YBell®: Flow through strength and cardio seamlessly.

Portable, versatile, built to move with you — these tools are designed to help you stay strong and resilient, wherever life takes you.

Low Impact, High Reward

Protecting your joints doesn't mean sacrificing your workouts. With these 12 low-impact cardio options and the versatility of TRX gear, you can train smarter, move better, and feel stronger for life. Whether you're chasing a faster 5K, a more balanced yoga flow, or just a little more get-up-and-go, low-impact cardio keeps you in the game. The TRX community is here to support your journey, because strong joints make strong lives.