The Best Cardio Exercises for Losing Weight with a Bad Back

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If you suffer from back pain, you might want to stay away from some traditional types of cardio exercise (such as cycling) that keeps your spine in a forward flexed position, which could aggravate an existing back condition. Instead, we’ll focus on movements that keep your spine in a neutral position which may feel more comfortable.

In this short workout video, I’ll show you some of my favorite cardio exercises that can help you build fitness and burn calories without stressing your back.

And of course, it’s important to note that weight loss happens with a combination of exercise and healthy eating. In order to lose weight you’ll need to create a caloric deficit, so sure to pair your workouts with a healthy diet that is under your daily calorie needs in order to shed pounds effectively (a great formula I recommend for safe and steady weight loss is consuming 250 calories less and burning an extra 250 calories per day).

Level: Beginner/Intermediate

Equipment: A step (optional)

Intensity: Moderate

Please note: Not all exercises are suitable for everyone. If you are working with a specific back injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from back pain regularly, be sure to consult a professional for an expert diagnosis.

This workout features moves that help to develop muscular endurance in the abs, arms, shoulders, back and core with exercises like:

Warm Up
Walking
Side to Side Taps
Hamstring Curls with arm press
Skater Tap And Arm Swing
Toe Taps (on step or on the floor) with opposite arm swings
Step Ups (or forward and back stepping on the floor)
In-in-out-out footwork (on the step or on the floor)
Alternating Knee Drives (on the step or on the floor)
Cool Down
Standing Spine Extension

Did you try the moves? Let me know which one was your favorite in the comments below!

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