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136
Workout

Cardio without impact on joints

~51 min.
~612 kcal
⁉️ Comments

This workout is designed for those who want to stay active without putting excessive strain on their joints. The low-impact format means no sharp jumps or hard landings — instead, smooth, controlled movements that elevate your heart rate, improve circulation, and strengthen the muscles around your joints without unnecessary stress on cartilage and ligaments.

The program is suitable for those recovering from physical exertion, living a sedentary lifestyle, looking to maintain joint mobility, or simply seeking a safe alternative to high-intensity cardio. FISIO suspension straps allow you to adjust the load by changing your body angle — meaning every exercise can be easily adapted to your fitness level on the fly.

  • Perform exercises at a smooth, controlled pace — movement quality matters more than speed.
  • Pay attention to your breathing: exhale on the effort, inhale on the return.
  • If you feel discomfort in a joint, reduce the range of motion or step further away from the anchor point to decrease the load.
  • Take breaks between exercises that are long enough to catch your breath, but not so long that you cool down completely.

The workout covers the whole body — legs, glutes, back, chest, and shoulders — with an emphasis on functional movements that mirror the natural patterns of everyday activity.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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