You don’t need running: 5 low-impact exercises that burn calories and build full-body strength without joint pain
You just need five exercises and this low-impact workout to build strength and burn calories without running or jumping.
Running has become trendy, with people hitting the outdoors and tracking their performances on apps like Strava. However, those with joint issues might want to consider low-impact alternatives to running. As a personal trainer, I present a five-move workout designed for joint pain sufferers or anyone wanting to avoid running. Even if you're a regular runner, incorporating strength training into your routine can help maintain muscle mass, strength, mobility and balance, reducing injury risk.
If you feel discomfort during any exercise, stop and rest. Seek professional advice if you have an injury or health condition. Here's the workout:
1. Kettlebell or dumbbell swings: This exercise targets glutes, hamstrings, core, hips, back and shoulders. It raises your heart rate, training the entire posterior chain while being low-impact. Your feet remain planted, absorbing force horizontally through the hips and core, reducing joint stress.
2. Bear crawl waves: Engaging your shoulders, chest, core, quads, wrists, forearms, hamstrings and ankles, this move mimics a sprint gait while improving mobility and spine articulation. Maintaining four contact points during horizontal movement eliminates joint impact.
3. Thrusters: This full-body exercise combines a squat with an overhead press, working multiple muscle groups, including those used in running. It boosts your heart rate in one fluid motion, offering peak metabolic conditioning. With feet planted, there's no repeated impact on joints.
4. Speed skater taps: Lateral movements train side-to-side stability using a different motion plane than running. This strengthens hip stabilizers and helps protect knees while staying light on your toes. Non-hopping variations, like stepping side to side with a bent knee, can also be used.
5. High-knee drives: Mimicking the motion of running, this exercise strengthens hips, glutes, core, hamstrings, quads and calves. Using a band or kettlebell around your feet or knees adds resistance without causing joint impact.
Follow a 25-minute EMOM (Every Minute On the Minute) format, completing the specified reps within each minute and resting for the remaining time. Maintain a high tempo to keep your heart rate elevated. Choose appropriate weights and focus on proper form throughout the workout. Consult a professional if you're working with an injury or health condition.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
