Low impact does not mean low value
Brisk walking, incline treadmill work, cycling, elliptical training, rowing, and swimming can all raise heart rate without repeated jumping. The best choice is the one your joints tolerate, your schedule supports, and you are willing to repeat.
Begin with conversational sessions
Start with three sessions of 20 to 30 minutes per week at an effort where you can speak in short sentences. Add five minutes to one or two sessions when recovery is good. Consistency builds the base that later supports longer or harder intervals.
Add intervals after the base
After several comfortable weeks, include six rounds of one minute moderately hard and two minutes easy on a bike, rower, or elliptical. Keep the resistance smooth enough to maintain posture. One interval session per week is plenty for most beginners.
Pair cardio with resistance training
Two weekly strength sessions help preserve muscle and build capacity around the hips, knees, and trunk. Place demanding cardio and lower-body strength on different days when possible, or complete strength first if maintaining performance is the priority.
Bottom line
Use this guidance as a framework, then adapt it to your experience, equipment, budget, and health needs. Sustainable choices are the ones you can repeat.