Doing cardio exercises regularly is very beneficial for your body. It burns calories, strengthens your heart, helps you manage chronic illnesses, improves your mood, and even strengthens your body. If you want to reap the benefits of this form of training, we have the best cardio exercises to strengthen your lower body and much more.
Many people associate cardio with better heart health. While that’s a big part of it, there’s a bigger picture to consider. “Your leg muscles and glutes are some of the largest muscles in your body,” says Alissa Tucker, NASM-CPT and Master Trainer for AKT Studios. “When we work these muscles…we inevitably elevate our heart rate because it takes a lot of effort to work these muscle groups. Every time we elevate our heart rate, we improve our cardiovascular health by strengthening our heart and improving the efficiency with which our heart pumps oxygen-rich blood to the rest of our body.
Cardio workouts aren’t limited to jumping moves. “While plyometric moves can be great for building lower-body strength while increasing heart rate and improving endurance, there are also several low-impact options that may be more accessible to some people,” Tucker says. “[Low-impact exercises can]focus more on building endurance, as you may be able to perform them for a longer duration at a slightly lower percentage of your maximum heart rate.”
Now let’s explore Tucker’s best cardio exercises for building lower-body strength. She shares five high-impact exercises to increase heart rate and endurance, as well as five low-impact moves to improve cardiovascular endurance.
5 High-Impact Lower Body Cardio Exercises:
1. Squat jumps
“This move targets the glutes and quads while increasing power and increasing heart rate,” says Tucker.
Start in a squat position, keeping your weight on your heels. Lower yourself into a squat position, then jump up. Land in a squat. Raise your arms overhead as you jump. Complete three sets of 30 seconds each.
2. Squat Jacks
“This exercise targets the glutes, quads, and inner thighs while getting your heart rate up,” Tucker tells us.
Start standing with your feet together. Jump with your feet extended, as if you were doing a jumping jack, but lower into a squat position. Do not hesitate to extend one of your arms towards the opposite foot to engage your core. Return to the starting position by bringing your feet up and repeat going to the other side.
Complete three sets of 30 seconds each.
3. Changing slots
Alternating lunges activate your quads and glutes while increasing power and your heart rate.
Start in a sagittal lunge. “Jump off both feet, switch legs in the air, and land on both feet with the other leg in front for your lunge,” says Tucker. “Try to jump from the bottom of your range of motion each time. This move targets the glutes and quads while building power and increasing heart rate.”
Aim for three sets of 30 seconds each.
4. Skater jumps
The skater jump stimulates your outer glutes while improving balance and agility.
Start standing and balancing on your left foot. Extend your right leg out to the side as you jump to your right. Land on your right foot. Repeat on the other side.
“There are many variations of this exercise, but I like to encourage clients to focus on moving from side to side and then balancing on one foot as they land,” Tucker says. “If needed, you can always press into the other toe to help stabilize yourself.”
Do three sets of 30 seconds each.
5. Box jumps
Box jumps engage your quads and glutes. You will need a workout bench or box. Make absolutely sure it is sturdy and will not slip.
“Start standing on the floor behind the box with your feet hip-width apart,” says Tucker. “Bend your knees and jump off both feet, landing on the box with both feet in a squat position. Make sure to hit the box with your heels and don’t let your heels hang over the edge of the box. From your squat- you on the box, jump up or down and repeat.
Perform three sets of 30 seconds each.
5 Low-Impact Cardio Exercises for the Lower Body:
1. Knee repeaters
Knee repeaters work your hamstrings, glutes, and rectus abdominis.
“Start in a staggered position with your front leg slightly bent and your torso leaning forward at a 45-degree angle; your arms extended overhead,” Tucker says. “Exhale, bring your back knee toward your chest as you lower your arms, bending your elbows. Then, bring your leg back and repeat. Maintain the bend in your front knee and the hinge of your body the entire time while keeping your weight in your front heel.”
Perform 32 reps per side.
2. Walking lunges
You can perform walking lunges with or without weights. Start standing with your feet together. Take a big step forward with your right foot and bend your knees to lower into a lunge. Press into your left (back) foot to take another step into a lunge.
“Holding weights for this exercise will increase the cardio challenge, but you’ll get your heart rate up and also work your glutes and quads without weights,” Tucker says.
Perform eight to 12 lunges on each side.
3. Step-ups box
“This exercise targets the same muscles as the box jump (glutes, quads) while removing the jump to make it easier on the joints,” Tucker explains.
To perform step-ups with a box, you will need a workout bench or box. Start standing behind the box or bench. Step onto the stable surface with your left foot, followed by your right foot. Step down with your left foot, then your right foot.
Perform 16 reps on each side. Rest and repeat one to two times.
4. Side lunges
Get ready to work your outer glutes, gluteus maximus, inner and outer thighs, and quads with side lunges.
You can do this exercise with or without weights. “Start standing with your feet together. With your right leg, take a big step out to the side, leaning deeply into your right leg, sending your hips back and keeping your legs parallel,” says Tucker. “Step your feet together and repeat on the other side.”
Perform 16 repetitions on each side. Rest, then repeat once or twice.
5. Alternate lunge with curtsy
The alternating lunge works the inner and outer thighs as well as the glutes.
“Start standing with your feet together,” Tucker says. Take a big step to the right with your right leg, cross your left leg behind while keeping your hips square, bend both knees (and lower) your back knee toward the ground (just placing it off the ground).
Perform 16 repetitions on each side. Rest, then repeat once or twice.
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