The Best Low-Impact Cardio for People Who Hate Running
Have you ever looked at a runner gliding past and thought, "That looks miserable"? You're not alone. Many people hate running (myself included), and for good reasons, it can be tough on the knees, boring, or just feel like a chore.
The good news is that running is not the only way to get a great cardio workout. Cardio simply means working your heart and lungs, and you can absolutely get a strong, calorie-burning, heart-healthy workout without pounding the pavement. Best of all, low-impact cardio is much kinder to your joints, which is key for staying fit for the long haul.
Low-impact doesn't mean low-effort. It just means at least one foot (or hand) stays connected to the ground or equipment at all times. This prevents the jarring shock that can bother your knees, hips, and back.
Here are the best ways to get your heart rate up and burn calories without ever taking a running stride.
1. The Underrated Power of Rucking
You might not know the term, but rucking is a growing fitness trend that’s as simple as it is effective. Rucking is just walking with a weighted backpack. It’s what soldiers have done for centuries, but for fitness, it’s a game-changer. Personally, I’ve been doing three 15-20 minute ruck walks, most days for the past couple years.
Why it works: By adding weight (start with 10–15 pounds of books, sandbags, or water bottles), you increase the work your muscles have to do to move forward. This boosts your calorie burn significantly, making a simple walk much more effective.
The benefits: It builds core strength, strengthens your back, improves posture (you have to stand up straight to carry the weight), and is totally low-impact. You can do it anywhere: your local park, neighborhood sidewalks, or a hiking trail.
How to start: Use a comfortable backpack that sits high on your back. Keep the weight snug and close to your body so it doesn't shift around. Start with a light load and stick to flat ground until your body gets used to the extra resistance.
2. Cycling: The Ultimate Joint Saver
Whether you're on a spin bike at the gym, a stationary bike at home, or cruising on a road bike outside, cycling is the gold standard of low-impact cardio. My own coach wanted to me increase my cardio a couple years ago, so I added 30 mins 5 days a week.
Why it works: Your feet are constantly connected to the pedals, so there’s zero impact. Cycling is excellent for building strength in your quads, hamstrings, and glutes, and you have total control over the intensity. You can make it easy with a leisurely pace or tough by increasing the resistance.
The benefits: Cycling is fantastic for heart health and building endurance. It allows you to push yourself to a very high intensity (which is great for calorie burn) without stressing your joints.
How to start: If you're using a stationary bike, focus on your cadence (how fast you pedal) and your resistance. Try a structured interval workout: pedal fast for 60 seconds with medium resistance, then slow down for 60 seconds. Repeat 8–10 times.
3. The Elliptical Machine: A Runner’s Dream, Without the Impact
The elliptical trainer, often called the cross-trainer, is an incredible machine that lets you use both your arms and legs. It mimics the motion of running or cross-country skiing, but the smooth, gliding movement means your joints never experience impact.
Why it works: The elliptical allows you to work your entire body at once—your legs push the pedals, and your arms pull the handles. Using more muscles means you burn more calories in less time.
The benefits: It’s customizable. You can adjust the resistance to focus on building leg strength, and you can change the incline to target your glutes (the biggest muscles in your body!).
How to start: Don’t just hold on for dear life! Use the handles to push and pull actively. Instead of steady-state cardio, try working backward for a few minutes—it works your hamstrings and calves in a unique way and helps keep your workout interesting.
4. Swimming and Water Aerobics: Zero Gravity Fitness
Nothing is gentler on the body than working out in water. Swimming is a classic full-body workout, but if you don't enjoy lap swimming, water aerobics or even just walking against the resistance of the water can be incredibly effective.
Why it works: Water supports about 90% of your body weight. This reduces the strain on every joint. The water itself provides resistance in every direction, which helps build muscle tone while you’re doing cardio.
The benefits: Swimming uses nearly every major muscle group in the body, making it a highly efficient workout. Water workouts are also incredibly relaxing, helping to clear your mind while you exercise.
How to start: If swimming laps is not your thing, try a water walking routine in the deep end. Wear a float belt and use the water resistance to push your arms and legs back and forth, like walking in slow motion.
5. The Step Machine or Stair Climber: Climb to Fitness
The stair climber is a beast of a machine. It mimics climbing stairs, which is an essential functional movement for life. This machine works your glutes, hamstrings, and calves like almost nothing else, all with a very controlled, low-impact motion.
Why it works: Climbing is a naturally harder movement than walking on a flat surface. Since you are stepping up, your biggest muscle groups (the glutes and quads) are constantly engaged, leading to a high calorie burn and better overall leg strength.
The benefits: It’s an incredible tool for strengthening the muscles that support your knees, which is a major win for long-term joint health. It also elevates your heart rate quickly.
How to start: To get the best results, avoid leaning heavily on the railings. If you need to hold on, use a light grip just for balance. Stand tall, keep your shoulders back, and push through your whole foot (not just your toes) to make those glutes do the heavy lifting.
Embrace Your Workout, Your Way
The biggest mistake people make is thinking that a good workout has to feel like punishment. If you hate running, forcing yourself to do it every day is the fastest way to quit.
The key to long-term fitness is consistency. Find the low-impact cardio option you genuinely enjoy—whether it's cycling through a scenic route, rucking in the park, or gliding on an elliptical—and stick with it. Your joints will thank you, and your heart will be stronger for it.
