Pro Cheer Wellness: Low-Impact Cardio for Recovery

Professional cheerleaders push their bodies to the limit. Between high-energy performances, complex choreography, and demanding training schedules, their joints and muscles take a serious beating. While rest days are essential, active recovery — specifically low-impact cardio — can help keep the body moving without adding more stress. For pro cheerleaders, this type of exercise isn’t just a way to stay fit; it’s a key part of long-term wellness and performance longevity.

Why Recovery Matters

Cheerleading combines strength, flexibility, balance, and endurance — but it’s also full of repetitive, high-impact movements like jumps, tumbling, and stunts. These can lead to inflammation, muscle fatigue, or even overuse injuries if the body doesn’t get proper recovery time. Recovery allows muscle fibers to repair, joints to stabilize, and energy stores to replenish. Without it, performance can plateau or decline, and small aches can turn into serious injuries.

That’s where low-impact cardio comes in. It keeps blood flowing, promotes healing, and boosts mood — all while being gentle on the body. It’s the perfect middle ground between full rest and intense training.

Best Low-Impact Cardio Options

1. Swimming or Pool Workouts

Water supports the body, reducing stress on joints while still providing resistance. Swimming laps, doing water aerobics, or even walking in the shallow end can improve circulation and loosen stiff muscles. Many cheer teams incorporate pool recovery sessions after competitions because they’re both restorative and refreshing.

2. Cycling

A stationary or outdoor bike lets you get your heart rate up without pounding your knees and ankles. Focus on a moderate pace and steady rhythm — no need for hill sprints here. Cycling also strengthens the quads and glutes, which support jumping and landing technique.

3. Walking or Incline Walking

It may sound simple, but walking is one of the best forms of active recovery. On a treadmill or outdoors, a brisk 30-minute walk can reduce muscle soreness and improve overall mobility. Adding a light incline engages the legs without adding strain.

4. Elliptical Training

The elliptical mimics the movement of running but with zero impact. It’s great for cheerleaders who want to maintain cardio endurance while giving their joints a break. Try alternating resistance levels to engage different muscle groups.

5. Dance-Based Stretch Cardio

For cheerleaders who can’t sit still, a low-intensity dance flow — blending light cardio with stretching — keeps the body moving in familiar ways while promoting flexibility and coordination.

How to Integrate Recovery Cardio

The key is moderation. Schedule low-impact sessions one to two times per week, especially after competitions or heavy training days. Keep the intensity light to moderate — you should feel refreshed, not exhausted, afterward. Pair these workouts with dynamic stretching, foam rolling, and proper hydration for best results.

Final Thoughts

Recovery isn’t laziness — it’s smart training. Low-impact cardio helps cheerleaders maintain stamina, prevent burnout, and extend their careers. By giving their bodies the chance to move, breathe, and repair, pro cheerleaders can come back stronger, faster, and ready to perform at their best — season after season.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader?

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more.

Join a POM FIT™ class below:

POM FIT™ INTRO CLASS (Free for a LIMITED time)

POM FIT™: GAMEDAY1™ (USD 27.00)