You don’t need to jump to get an effective cardio workout—this expert trainer explains why

Back in the ’90s, aerobics was all the rage and I’d spend hours every week jumping around to Zumba and step. This was fun in my 20s, but not so feasible in my late 40s with my post-labour pelvic floor.

These days, I like my cardio to be low impact and many of my personal training clients who are over 40—and dealing with pelvic floor, back or knee issues—feel the same.

If this sounds familiar, then check out this 20-minute strength-building routine certified trainer Britany Williams posted on Instagram, as a teaser for her Daily 20 workout program on the Sweat app. It features no jumping and is designed to build strength and muscle efficiently.

Low-impact cardio workout

“Use a lighter dumbbell than you usually would for a strength-focused workout,” Williams tells Fit&Well. “The goal is not to lift as heavy as possible in this cardio workout—it’s to be able to hold continuous movement for the duration of the effort.

“Choose a light enough dumbbell that you can do the movement for the allotted time without needing rest. If you need to do it bodyweight, that’s fine! Dumbbells are optional to increase challenge and difficulty.”

Benefits of low-impact cardio

“Low-impact cardio has a ton of benefits,” says Williams. “It improves cardiovascular health without joint stress and high-impact forces that you typically get with jumping or running.

“Exercises like these can build muscle strength and overall metabolic health, and adding dumbbells increases the metabolic demand placed on the body, compared with doing the exercises with just your bodyweight. This elevates the heart rate enough to improve cardiovascular fitness.”

Williams told me that all the exercises in the Sweat program are full-body moves, which elevate the heart rate and boost the cardiovascular system, helping your heart and lungs function more efficiently and effectively.

“This can also increase calorie burn compared to working isolated muscle groups,” she adds. “For example, doing a squat and press—where the legs and arms move together—is going to burn more than doing a traditional shoulder press from a static standing position. Burning calories can help support fat loss if that’s one of your goals.

What is the Daily 20 Challenge?

Williams explained that Sweat’s Daily 20 Challenge is a low-impact four-week plan suitable for all fitness levels and can be done at home or the gym with minimal equipment. All you need is a pair of dumbbells and 20 minutes.

“The plan was created for women looking to build consistency and progress in their workout routine,” says Williams. “Often women want to get back into workouts, but either don’t know where to start or don’t have the time for an hour in the gym—this program was built to meet them where they’re at.”

The program consists of five 20-minute workouts a week, but if you have more time you can stack them together for a longer session. If it’s an extra busy week just choose three workouts to focus on. The plan has a mix of lower, upper and full body workouts, as well as mobility and core, and low-impact cardio.

To follow the program, you need to be a member of Sweat ($24.99 a month or $134.99 a year after a seven-day free trial) and the price includes the entire library of workouts, programs and fitness content from all Sweat trainers. Plus, there are regular fitness challenges, recipes and nutritional education.

Shop the look

In her Instagram Reel, Williams is wearing effortless lift blue cycling shorts and a white soft motion racer back vest with in-built bra from Oner Active.