The Best Cardio Workouts for Bigger Bodies (That Won’t Destroy Your Joints)

Why Cardio Matters for Bigger Bodies

Cardiovascular exercise is essential for heart health, endurance, and overall fitness, but not all cardio workouts are ideal for plus-size men. High-impact activities like running or plyometrics can put excessive stress on your joints, leading to discomfort or injury. The key is finding low-impact cardio workouts that are effective yet joint-friendly, so you can build stamina without unnecessary pain.

1. Walking: The Underrated Powerhouse

Walking is one of the most effective and sustainable forms of cardio for plus-size individuals. It’s low-impact, accessible, and can be adjusted based on your fitness level.

How to Maximize Walking for Fitness:

• Start with 20-30 minutes a day and gradually increase your pace and duration.
• Add incline (hills or treadmill) to boost calorie burn without extra impact.
• Use walking poles to engage your upper body and improve posture.

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Mayo Clinic: Walking: Trim Your Waistline, Improve Your Health

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2. Swimming & Water Aerobics

Swimming is an excellent full-body workout that provides resistance training while eliminating impact on your joints. The buoyancy of water reduces stress on knees and ankles, making it perfect for plus-size men.

Best Pool Workouts:

• Laps at a steady pace for endurance and heart health.
• Aqua jogging for a running alternative without joint stress.
• Water aerobics classes for structured workouts in a supportive environment.

3. Cycling: Low-Impact & High-Intensity

Cycling is one of the best ways to get your heart rate up without pounding your joints. Whether you choose an indoor stationary bike or ride outdoors, it’s an efficient way to burn calories while improving leg strength.

Tips for Plus-Size Cyclists:

• Use a wide, cushioned saddle for comfort.
• Adjust the seat height to ensure proper knee alignment and prevent strain.
• Opt for a recumbent bike if you need extra lower-back support.

4. Rowing: Full-Body Cardio with Strength Benefits

Rowing is an underrated cardio exercise that engages your legs, core, and upper body, all while keeping the impact low. It’s especially great for plus-size men looking to improve endurance and strength at the same time.

How to Get Started:

• Focus on form first to avoid lower back strain.
• Use a steady, controlled pace rather than rushing.
• Set small time goals (5-10 minutes) and build up over time.

5. Boxing & Shadowboxing

Boxing is an engaging, high-energy cardio workout that improves coordination, burns calories, and strengthens your upper body. Shadowboxing (boxing movements without a bag or opponent) is a joint-friendly way to get started.

Beginner’s Guide to Boxing Workouts:

• Start with shadowboxing to practice form and footwork.
• Use a heavy bag for resistance while keeping impact manageable.
• Incorporate jump rope (optional) at a low pace for added cardio.

6. Resistance-Based Cardio (Kettlebells & Battle Ropes)

Traditional cardio isn’t the only way to improve endurance. Strength-based cardio using kettlebell swings, battle ropes, or sled pushes can offer a low-impact but high-intensity alternative.

Benefits of Strength-Based Cardio:

• Burns fat while preserving muscle.
• Easier on joints than running.
• Improves full-body power and endurance.

Related: The Ultimate Guide to Strength Training for Bigger Bodies

Cardio That Works for You

Cardio doesn’t have to mean running until your knees ache. By choosing low-impact, joint-friendly workouts, you can improve your endurance, burn calories, and boost heart health without discomfort. Whether it’s walking, swimming, rowing, or boxing, the key is finding an activity you enjoy so you’ll stick with it in the long run.