How to do cardio without legs?


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By Amy Eisinger

How to do cardio with a leg injury?

A stationary bike is the cardio option of choice for many with injured legs. The bike is a low-impact way to increase cardio fitness. If you can bend the knees and hips, you can probably ride a stationary bike. It is possible to ride with a cast or splint on the ankle or foot, but the ride may be slower.

Can I skip leg day if I do cardio?

Although cardio is necessary for healthy living, it is not a must that you do it on leg days, especially if you are the heavy trainer lifting heavy weights during workouts. You may have to put some days between your leg day and cardio day to avoid injuries because of overstretching.


  1. Roller Chair Workout: (Great if you can’t walk or stand) Find an open area without carpet. Use a chair with wheels or casters on the bottom.
  2. Bed Dancing/Chair Dancing/Ball Dancing: Turn on some music.
  3. Hula Hands and Hips: Get 2 Frisbee rings or small hula hoops.
  4. Aerobic and Resistance Cleaning. Put on some music.

Cardio exercises don’t require use of your legs to be effective, and you have plenty of options to create a varied routine.

  1. Cycle Your Arms. Look for the upper-body ergometer among the cardio machines in your gym.
  2. Climb the Rope.
  3. Pull Some Buoys.
  4. Add Some Rowing.

What workouts can I do with an injured leg?

Walking, stair climbing, stationary (hands-free) cycling, and the elliptical trainer are all possibilities. In addition, circuit training routines will maintain strength and power in the non-injured muscles and joints. Consider performing the following circuit routine four to five times per wee.

How to Work Out With a Leg Injury

  1. Try single-leg exercises. One of the most common leg injuries is around the knee.
  2. Set up shop in one part of the gym. Hey, if you need an extra hand because you’re down one leg—don’t sweat it.
  3. Go swimming.
  4. Use foam rollers.
  5. Focus on upper body movements.
  6. Consider boxing.

What cardio doesnt use legs?

The Arm Bicycle

The arm bicycle is also called an arm ergometer, according to It looks like bicycle pedals with hand grips instead of footpads, and it can provide a tough cardiovascular and muscular workout without requiring the use of the legs.

How do you do cardio if your leg is injured?

Stationary Bicycle – If your usual cardio comes from outdoor cycling, try a stationary bike. This machine offers a great, low impact cardio workout while helping to strengthen your injured leg. Furthermore, it is something you can do even if you are wearing a cast or a splint.

Can you do cardio instead of legs?

Cardio can count as a leg workout depending on the exercises that you’re doing and the intention behind them. If you’re looking to build on your lower body endurance, then your leg workout can be counted as a cardio session. However, if you want to grow muscle, then it’s best to do specific strength workouts.

What exercises can I do with an injured leg?

One-legged cycling, kayaking, or using an upper-body ergometer (handcycle) are options. Swimming may be possible if you use a pull buoy so you don’t kick or use your legs.

What cardio does not bulk legs?

Walking is by far the best type of exercise for getting rid of excess fat on your legs. Aim to walk every day, and on a flat surface. The more walking the better – 10km per day is a good goal; Running, HIIT and resistance training do not burn fat while you are doing them, but still lead to overall fat loss.

What cardio can I do if my legs are sore?

Light cardio

Going for a gentle walk or slow cycle helps to improve circulation, increase blood flow to your sore muscles. Blood carries the nutrients and oxygen that your muscles need to repair and the faster these nutrients get to the muscles, the faster they can get to work (and you’ll feel better much quicker).

How can I do cardio without bulking my legs?

Bump up your cardio: Regular extended bouts of cardio, mixed in with sessions of short, intense cardio (HIIT, for example) can help lead to slimmer legs. Cardio will help you burn calories and work off excess body fat overall (i.e. belly fat, love handles, etc) and this will also lead to less bulky legs.

5 Ways to Avoid Getting Bulky Legs in the Gym

  1. Decrease Weight and Increase Repetition. A lot of times we hit the gym and try to get in as many repetitions as we can with the most amount of weight, hitting our ‘personal best.
  2. Incorporate Cardio.
  3. Yoga and Stretching.
  4. High Intensity Interval Training.
  5. Clean Up Your Diet.

How can I run without bulking my legs?

Increase resistance training

The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set). Perform three rounds of each exercise with minimal rest between each movement.

How do you do cardio without building leg muscle?

DO THE RIGHT TYPE OF CARDIO – Do more low to moderate-intensity cardio such as fasted walking. This type of cardio is the key to getting slim legs. EAT AT A SLIGHT CALORIE DEFICIT AND FOLLOW A LOW CARB DIET – If you want to reduce muscle and body fat, you should stay in a slight calorie deficit and eat a low carb diet.

How do you do cardio without bulking?

So a key part of how to get toned without bulking is to use lighter weights. For best results, incorporate a combination of light weight days and moderate weight days. Perform exercises for a higher amount of reps and less sets. This will help you achieve muscular endurance and toning.

How do I prevent bulky legs when running?

Bonus Tip: How to Run Without Getting Bulky Legs

Start slow – if you’re a beginner, ease into running gradually. Running too hard or too fast too soon can lead to injuries. Try running for shorter periods of time at first, and gradually increase the amount of time you run over the course of several weeks.

How can I workout my legs without bulking?

Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight. The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set). Perform three rounds of each exercise with minimal rest between each movement.

Why do my legs bulk up when I run?

Running uses your glutes, quadriceps, hamstring and calves constantly, meaning that your leg muscles are working and this will cause them to develop and get bigger in size. Any form of exercise that engages your muscles will cause them to grow in size.

Why do my legs get bulky when I run?

Your legs may look bigger after running because of the increased blood flow to your muscles. When you run, your heart rate increases and pumps more blood through your body, especially to your legs. This increased blood flow can temporarily cause your leg muscles to swell and look more prominent than usua.

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