7 Best Cardio That Doesn’t Involve Legs Workouts
Look, just because your legs are on hiatus—maybe you’re rocking a cast, fresh outta surgery, or just plain over squats—doesn’t mean your cardio game’s gotta flatline. People always act like cardio = running until you can’t breathe or hopping on a bike for eternity, but let’s be real: there’s a whole world of cardio that doesn’t involve legs. Wild, right?
Whether you’re stuck on the couch, working through an injury, or just looking to shake things up (because, honestly, treadmill life gets old fast), you can torch calories and get your heart going with seated cardio exercises and upper body cardio workouts. Yep, you’ll sweat. Yep, it counts.
So, ditch the excuses—here’s my rundown of 7 killer seated cardio and upper-body workouts you can crush without moving your legs. Let’s get into it!
- Seated Battle Ropes
- Upper Body Shadow Boxing
- Seated Arm Bike (UBE)
- Resistance Band Punches
- Medicine Ball Slams (Seated or Kneeling)
- Seated Dumbbell Thrusters
- Cable Machine Push-Pulls
- Summary Table
- Frequently Asked Questions
- Can I lose weight doing cardio that doesn’t involve legs?
- How often should I do these workouts?
- Are these workouts suitable during injury rehab?
- Can I combine these with other training?
- Final Thoughts
Seated Battle Ropes
Alright, let’s talk battle ropes—but make it seated. This is one of my go-to seated cardio exercises for days when you want to torch your upper body without getting your legs involved. You grab those ropes, sit your butt down (on something sturdy, please), and start whipping ’em around like you’re summoning a storm. Your arms, shoulders, and core? All firing. Heart rate? Skyrocketing. Usually, it’s a sweaty 30 seconds of wild rope action, then chill for 30 and repeat that chaos for 3 to 5 rounds.
Pro tip: don’t just do the same old wave—mix in slams, circles, and whatever weird moves you can come up with. Trust me, your muscles will thank you (eventually). For optimal recovery, check out the Hypervolt Plus Massage Gun!
Upper Body Shadow Boxing
Shadow boxing—honestly, it doesn’t get much more old-school than this, and it’s way more fun than it sounds. Throw some jabs, hooks, uppercuts, maybe pretend you’re in Rocky or something. You’ll light up your shoulders, upper back, and arms, plus it’s a sneaky good cardio burn. It’s one of my favorite ways to squeeze in arm and core cardio without legs getting involved. I like to go for a minute of punching fury, then catch my breath for 15–30 seconds before going at it again, maybe 4–6 rounds in total.
No fancy gear is needed, but if you’ve got baby dumbbells lying around, toss ’em in for some extra kick. If you’re feeling brave, do it in front of a mirror and check your form (or admire your game face). Legs stay outta the action, but you’ll feel like a boss.
Seated Arm Bike (UBE)
Photo by Kompan
The arm bike, aka UBE—honestly, this thing looks like something out of a rehab clinic, but don’t knock it ’til you try it. Sit down, grab the handles, and pedal with your arms like you’re cranking up the world’s weirdest carnival ride. Shoulders, chest, arms—everything’s working. It’s an awesome option for low impact cardio for injured legs, especially when your lower half needs a timeout. Go for 10–20 minutes, and if you wanna spice it up, alternate between 30 seconds of “I’m sprinting from zombies” and 30 seconds of “I’m just cruising.” Perfect if your legs are out of commission or you wanna give them a break. It’s not glamorous, but dang, it works.
Resistance Band Punches
Ever wanted to punch something, but you know, with resistance? Loop a band behind you, grip those handles, and start throwing punches like you’ve got beef with the air. This one’s killer for your chest, shoulders, and arms, and you’ll feel that burn fast. As far as upper body cardio workouts go, this one packs a serious punch—literally. I go with three sets of 20 punches per side—it feels brutal enough.
Keep your core tight, or you’ll be flopping all over the place. The bands add just enough resistance to make you wonder if you made some questionable life choices, but hey, that’s how you get stronger.
Medicine Ball Slams (Seated or Kneeling)
Medicine ball slams, but sitting or kneeling? Oh yeah, it’s a thing. Grab a soft medicine ball (don’t go hurling a rock-hard one indoors—that’s how you lose security deposits), and slam that sucker down with all the pent-up rage from your inbox. Go for three sets of 10-12 reps, using a ball that’s heavy but not impossible. Your core, arms, and shoulders are gonna get a wake-up call, and your heart rate will jump. Just keep your abs braced so you don’t fold in half. Who says you need legs to unleash power?
Seated Dumbbell Thrusters
Imagine a shoulder press got together with some core work, but you do it all while sitting down. That’s seated cardio exercises 101 with seated dumbbell thrusters. Grab some light weights (no need to show off), sit tall, and punch those dumbbells up overhead. Aim for three sets of 12–15 reps. As you get stronger, speed it up a bit, but don’t start flinging weights around like you’re in a cartoon. This move gets your heart ticking and your arms pumped—a total win for upper-body cardio when standing isn’t on the menu.
Cable Machine Push-Pulls
If you’ve got access to a cable machine, these push-pulls are straight fire. Sit down, set up the cables at about chest height, and start alternating between pushing and pulling like you’re in some futuristic rowing competition. It’s a great form of cardio that doesn’t involve legs, perfect for keeping your lower body out of the equation without sacrificing intensity. Do four rounds of 30-second intervals, and don’t be shy about moving fast—lower the weight if you need to.
Keep things smooth, switch arms so you don’t burn out, and let your upper body do the talking. It’s not just cardio; it’s coordination, endurance, and a solid excuse not to use your legs for once.
Summary Table
Frequently Asked Questions
Can I lose weight doing cardio that doesn’t involve legs?
How often should I do these workouts?
Are these workouts suitable during injury rehab?
Can I combine these with other training?
Final Thoughts
Skipping the whole “leg day” thing doesn’t mean you’re slacking off. Trust me, there’s a whole world of workouts out there that’ll get your heart thumping and your arms burning—zero squats required. I’ve rounded up seven killer routines that’ll torch calories and crank up your upper-body game, all while your legs just chill. It’s cardio that doesn’t involve legs, but still brings the heat.
Maybe you’re nursing an injury. Or perhaps you’re just bored and need to shake things up. Either way, these no legs required cardio moves got your back (and arms and shoulders). Give one a shot—who knows, you might have some fun for once.
So, what’s catching your eye? Which one’s calling your name? Don’t just sit there—pick one.
And if you’re hungry for more gains, stick around—next up, we’re diving into Chris Hemsworth’s Thor-worthy workout routine.
