Low-impact exercises at home
Starting a low-impact exercise routine is the perfect way to get your body moving and feel good. It’s a great choice for anyone looking to start working out and can be done in the comfort of your own home.
What is low-impact exercise?
Essentially, it’s a way to give your body a workout with gentle, more fluid movements. It won’t put as much pressure on your joints – but just because it’s low-impact, it doesn’t mean you won’t work up a sweat.
Some examples of low-impact home exercises are Yoga, Pilates and dance. Traditional exercises such as weights and cardio circuits can also be adapted for low-impact workouts.
Outdoor low-impact activities such as swimming or walking also give the body a great cardio workout. The health benefits are just as important and rewarding as moderate to high-impact sessions.
A few key benefits:
- Very beginner-friendly
- No equipment necessary
- Lesser impact on your joints
- Lower chance of injury
- Lowers the risk of heart disease
- Can target the whole body
- Increases strength overtime
- Achievable with cardio or weights
- Promotes positive mood due to the release of endorphins
- Great for anyone returning to exercise or people struggling with their mobility
1. Low-impact Jumping Jack
A good warm-up exercise to get your heart pumping and muscles warm.
Instructions:
- Stand with your arms by your sides.
- Step your right foot out, and at the same time bring your arms up above your head.
- Return to your starting position and repeat on the opposite side.
Duration: 1-minute
2. Squat to Jab
Great for bobbing and weaving without a component.
Instructions:
- Start by standing with your feet slightly wider than shoulder-width apart and your arms by your side.
- Squat down, keeping your chest up, bottom back, and knees out.
- Stand up, and when your legs are extended, throw a cross-body punch with each arm.
Duration: 1-minute
3. Reserve Lunge
Activate your core, glutes and hamstrings.
Instructions:
- Stand with your feet hip-width apart, then step backwards with your right leg until your knees are at 90-degree angles. Keep your knee in line with your toes.
- Push yourself back to the start position and repeat with your left leg.
Reps: Start with 10 lunges on each side and add an extra few with each workout.
Tip: Place your hands on your hips for extra balance.
4. Bear-Crawl push-up
Great for using muscles throughout your entire body.
Instructions:
- Squat to the floor and walk your hands out until you're in a plank position.
- Do a push-up on your knees or toes and then walk the hands back to a squat and stand up.
Duration: 1-minute
5. Burpees (no jump)
A classic exercise move with a low-impact twist.
Instructions:
- Start in a deep squat with your legs wider than shoulder-width apart and toes slightly turned out.
- Reach forward to place your hands on the floor slightly wider than your shoulders.
- Kick your legs straight out behind you and do a push-up.
- Use your arms to quickly push your body back up and bring your legs back to the starting position.
Reps: Start with 10 and add an extra few with each workout.
6. Skaters
This low-impact version has no jump but will still make you sweat.
Instructions:
- Start in a curtsy lunge position with both legs bent - your right leg behind and across your body. Your left arm should be straight by your side, and your right arm bent comfortably for balance.
- Pushing off on the left leg, bring your right leg forward and swinging your left leg back and across, switching arms as you go. Work quickly, but to maintain the low-impact approach - don’t jump.
Duration: 1-minute straight.
7. Upper Body lift
A gentle way to work your back and shoulders.
Instructions:
- Lay face down on the floor (or mat if you have one), legs slightly apart.
- Lift your chest off the floor with your arms behind your head.
- Pull your shoulders back as you lift and inhale.
- Slowly relax down to the floor and exhale.
Reps: Start with 5-10 and add an extra few with each workout.
Tip: Move your legs wider apart for an easier lift.
Exercise at Home