The Best Cardio Exercises for Losing Weight with a Bad Back

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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[ObviouslyAnnie]

With 3 young kids, I've been procrastinating getting the weight off. I haven't been a healthy size for at least 10 years now. My back problems have gotten worse and I can't keep up with my kids... so two weeks ago I decided to stop procrastinating and dive-in cold turkey. I cut back on calories (actually overhauled our entire pantry! Only healthy food now!) and started working out to this video 3 times in a row every morning. In 2 weeks, I've already lost more than 10 lbs! I already feel a difference and I'm not dragging myself through my new routine anymore. I'm actually stoked to get even healthier!! I'm saving up for your walk-on DVD and a high step (we're very low income, so it's a long-term goal) but I'm already looking forward to trying your other YouTube videos once my back can handle it. I just wanted to let you know what an awesome impact your free videos have had on my life. I honestly can't thank you enough. I tried SO MANY workout videos on YouTube before finding yours and none of the other instructors were relatable or offered bad back and knee options. Thank you for being understanding of those of us that have the hardest time doing anything physical. Your videos are invaluable to me and I can't even come close to explaining what a big impact you've had on me (and my entire family as a consequence). You're my hero! ...Oh and my kids are 1, 3 and 5 and they all LOVE Peanut! They "Aaaaaw" at him every time he moves in any way on the video. My 5-year-old honestly worries that he's going to get stepped on. Lol!!! Give Peanut a tummy rub for us and tell him he has a fan club! :)

[penotch]

I have severely excessive degenerated disc disease, facet disease, osteoarthritis, osteoporosis, rheumatoid arthritis and have not been able to move much before I was doing kick boxing, yoga, pilates. Thanks to this video i'm able to move without falling on the ground in agonizing pain. I feel good for rest of day too. Thank you for posting video for those with back problems.

[sammiegurl]

Sooo GLAD I found you! I have lower back pain and sciatica pain. I did ur video and made me feel accomplished and great. Didn't hurt at all! Can't wait to be able to work more and more. Thanks soooo much!

[JaspreetKaur-cjhy]

You are awesome. I was bit worried that how will I lose weight if I won't do squats or burpees. I suffer from sciatica. Then I surfed and found your video. I downloaded and follow it daily and I'm quite satisfied with the results. God bless you. Your work out is more like bhangra in Punjab, India. I really enjoy

[FeckaDoodleD]

Thank you! I've had a burst disc in my back the past year and was only recently diagnosed. I gained a lot of weight which I've began to lose (28lbs in 2 months) but recently plateud due to lack of exercise. Then I found your video! Im so excited to have this, to feel human again and continue along my journey back to health. Thank you so much for considering us lot with crappy backs! :)

[shawnafaulkner]

Hi! I just wanted to thank you for this. I have had back pain for years that has seriously limited what I could do physically, and I wasn’t in a good place mentally either. I finally worked up the courage to try this video about a year and a half ago. It was hard at first, like anything would be just starting out. Over time I gained confidence as I started seeing results. I began treatment for my back pain and have been able to try some of your more challenging videos now! I still have back pain, of course, and on days that I’m hurting I come back to this video. Thankful for you!! I’d love it if you could post more videos like this and more low impact cardio workouts as well. You’re awesome. I hope to look as good as you someday!😊

[lynettes]

Thank you for doing a workout for those of us with bad backs! So helpful! Love your puppy too!

[Reckware]

Hi there Jessica, I just wanted to say thank you for posting this work out, I suffer Fibromyalgia which has severely effected my lower back and right leg, Since it's been going on for sometime now I've put on a lot more weight than I've ever had, I couldn't find a good form of working out which wasn't too strenuous on the painful areas until now. Thank you ever so much, I plan on doing these everyday I feel I have the strength to do so. Rich

[jeepersandrandy]

First time doing this one even though I have been with Jessica since she started and I simply just loved it! A great quick cardio workout you can do anytime and anywhere for people with back pain and even for those that don't have back issues!

[amyf]

Jessica, can you do a HIIT low impact workout for those of us with bad backs and knees? I love your 9 minute HIIT low impact workout…would love another! Thank you!

[qxotic]

I am recovering from a micro lumbar laminectomy @L4/L5 and am incorporating this routine into my physical therapy. Thank you for sharing!

[amandaswinney]

I really appreciate your reminders to go at your own pace. The only modification I made is not putting my hands in "stop" position while pumping arms forward or up, due to wrist issues.

[mazhender]

Thanks for this short cardio workout! I have chronic back pain after breaking my pelvis in 7 place 14 years ago, and I find a lot of exercise really painful or it exacerbates my problems. This is the perfect mini-workout for me! I like your inclusive approach! :)

[laugyt]

This video has been very important for me. I'm finally starting to get better from my two bulged herniated discs and been doing this exercise and feeling awesome. I am truly grateful that you share your time and knowledge with us, that need this specific workouts. I was wondering, if you happen to have made (i've searched already unsuccessfully) or could do (would mean the WORLD to me) HIIT exercises for peeps who have my problem, herniated discs. I really want to get my calorie burning on fire, but i'm super afraid of hurting myself. And I really miss the intense cardio. Of course I gained like 10 kilos after being almost paralyzed the whole last year, so I thought writing to you was my best option. I need to burn those cals and you truly understand our pain and needs. Again, i can't thank you enough for freely sharing all these wonderful exercises to do at home and wish you the very best always.

[amandas]

thank you so much for this! I've just been diagnosed with a degenerative disc in my lumbar. working out is my life, I have IBS, depression/anxiety so I must excercise to feel better...so I am glad I can do something still!!

[lauramendoza]

Love using and incorporating "the step " into the workout.

[crazychicken]

My fragile back says a big THANK YOU for this wonderful back friendly cardio workout.

[yanitzagutierrez]

Reminding about the posture is Real helpful! Loved it

[janicestaples]

Thank you Jessica. I continue to check out other video workouts but each time I return to yours I remember why I like them. So clear with the specific reminders I need about some old bad habits.

[togodaloneglory]

perfect for my back issues! Thank you!! I like how you encourage people to keep their backs straight and tight. that's a huge issue for bulging discs!! Bending over is a bad thing!! It is already helping with my back issues, which have me very limited in activity. I hope this will help to strengthen me so that I can do more.