Getting in shape can feel overwhelming, especially if you’re new to exercise or recovering from an injury.
But don’t worry, this guide has you covered with easy, low-impact workouts perfect for beginners. No fancy equipment needed – just you and a little space at home.
We’ll walk through simple strength and flexibility routines step-by-step using just your bodyweight.
Whether you’re starting from scratch or taking it easy, these gentle moves build strength without stressing your joints.
And we’ve got all the tips to avoid injury and make steady progress over time. Small steps lead to big results – are you ready to get started?
Table of Contents
What Is a Low-Impact Workout?
A low-impact workout is an exercise that is gentle on your body. It does not put too much force or pressure on your joints- knees, ankles, and hips.
These workouts are good for people who are just starting to exercise, or for those who have injuries or conditions that make high-impact exercises difficult.
Types of Low-Impact Home Workouts For Beginners
1. Walking Workouts
One of the simplest and most accessible forms of low-impact exercise is walking.
It’s an excellent way to get your body moving without putting too much stress on your joints.
Here’s how you can incorporate walking workouts into your routine:
a) Indoor Walking: If you have limited outdoor space or prefer to exercise indoors, you can walk in place or march around your living room.
Turn on some upbeat music, and challenge yourself by increasing the pace or adding arm movements to engage your upper body.
b) Outdoor Walking: Take advantage of your neighborhood or a nearby park for outdoor walking sessions.
Start with a comfortable pace, and gradually increase the duration and intensity as you build endurance.
Incorporate intervals by alternating between brisk walking and slower recovery periods.
c) Treadmill Walking: If you have access to a treadmill, it’s a convenient way to walk indoors while adjusting the incline and speed to suit your fitness level.
Consider incorporating interval training by alternating between higher and lower intensities.
2. Low-Impact Cardio
While high-impact activities like running or jumping can be too strenuous for beginners, there are plenty of low-impact cardio options that can still get your heart rate up without excessive joint stress:
a) Marching in Place: This simple movement can be done anywhere, and you can increase the intensity by adding arm movements, side steps, or knee raises.
b) Step Aerobics: Use a sturdy step platform or a couple of sturdy books, and step up and down to a beat. This workout engages your lower body while providing a cardiovascular challenge.
c) Low-Impact Aerobics: Follow along with low-impact aerobics videos that incorporate movements like grapevines, kickboxing moves, and side steps to get your heart pumping without high-impact jumping or running.
3. Bodyweight Exercises
Bodyweight exercises are an excellent way to build strength and tone muscles without the need for any equipment. Here are some beginner-friendly options:
a) Squats: Start with wall squats or chair squats to build lower body strength and improve mobility.
b) Lunges: Incorporate forward, backward, and side lunges to target different muscle groups in your legs.
c) Push-ups: Start with wall push-ups or modified push-ups on your knees to work your upper body and core muscles.
d) Planks: Hold a plank position to engage your core and build overall body strength.
e) Calf Raises: Work your calves by raising up onto your toes and lowering back down.
4. Yoga and Pilates
Yoga and Pilates are low-impact practices that combine strength, flexibility, and mindfulness.
They are excellent choices for beginners as they offer modifications and variations to suit different fitness levels:
a) Yoga: Start with beginner-friendly yoga styles like Hatha or Yin Yoga, focusing on gentle poses, stretching, and breathwork.
b) Pilates: Try Pilates mat exercises that target core strength, posture, and overall body control. Start with basic exercises and progress to more challenging variations as you build strength and flexibility.
5. Dance Fitness
Dancing is a fun and engaging way to get a low-impact cardio workout while improving coordination and balance:
a) Zumba: Follow along with Zumba videos that combine Latin and international dance styles with easy-to-follow routines.
b) Dance Workout Videos: Explore dance fitness videos that incorporate various dance styles, from hip-hop to Bollywood, catering to different music preferences and skill levels.
6. Resistance Band Workouts
Resistance bands are an inexpensive and versatile tool for adding resistance to your workouts without the need for heavy weights:
a) Upper Body: Use resistance bands for exercises like bicep curls, tricep extensions, and rows to target your arms, shoulders, and back muscles.
b) Lower Body: Incorporate resistance bands into leg exercises like squats, leg presses, and hip abductions to work your quadriceps, hamstrings, and glutes.
c) Core: Engage your core muscles with resistance band exercises like woodchoppers, pall of presses, and standing rotations.
7. Stretching and Mobility Routines
Incorporating stretching and mobility exercises into your routine can help improve flexibility, range of motion, and overall body awareness:
a) Static Stretching: Hold gentle stretches for major muscle groups like your hamstrings, quadriceps, and shoulders to improve flexibility and reduce muscle tension.
b) Dynamic Stretching: Perform controlled, flowing movements like leg swings, arm circles, and torso twists to prepare your body for exercise and improve mobility.
c) Foam Rolling: Use a foam roller to perform self-myofascial release, which can help alleviate muscle tightness and improve recovery.
Low-Impact Workout Tips For Beginners
1. Start Slow and Gradually Increase Intensity
When you’re just starting out with exercise, it’s crucial to take things at a pace that feels comfortable for your body.
Don’t try to push yourself too hard too fast, as this can lead to injury or burnout.
Instead, begin with shorter workout sessions and lower intensity levels, and gradually increase the duration and difficulty as you build strength and endurance over time.
2. Listen to Your Body
Pay close attention to how your body feels during and after your workouts. If you experience any sharp pain, dizziness, or excessive fatigue, take a break or modify the exercise.
It’s essential to respect your body’s limits and avoid pushing through pain, as this can lead to injury or setbacks in your fitness journey.
3. Invest in Proper Equipment (If Needed)
While many low-impact workouts can be done with minimal or no equipment, having a few basic items can make your routine more effective and enjoyable.
Consider investing in a yoga mat for floor exercises, resistance bands for added resistance, or a sturdy step platform for step aerobics.
However, don’t feel like you need to buy expensive gear right away – you can often find affordable options or use household items as substitutes.
4. Prioritize Proper Form
Proper form is crucial for maximizing the effectiveness of your exercises and preventing injury.
If you’re unsure about the correct form for a particular exercise, consult reputable online resources, fitness apps, or consider working with a certified personal trainer (even if it’s just for a few sessions to learn proper technique).
5. Stay Hydrated
Staying hydrated is important for any type of physical activity, even low-impact workouts.
Make sure to drink water before, during, and after your workout sessions to replenish fluids lost through sweat and support proper muscle function.
6. Incorporate Rest and Recovery
Rest and recovery are just as important as the workout itself. Give your body time to repair and rebuild between workout sessions.
Aim for at least one or two rest days per week, and consider incorporating active recovery activities like light stretching or gentle walking on those days.
7. Mix It Up
To keep your workouts interesting and challenge different muscle groups, try to incorporate a variety of low-impact exercises into your routine.
This can include a combination of cardio, strength training, flexibility, and balance exercises.
Varying your workouts not only keeps things fresh but also helps to prevent plateaus and muscle imbalances.
8. Create a Dedicated Workout Space
Having a designated workout area in your home can help you stay motivated and focused during your exercise sessions.
This could be a corner of your living room, a spare bedroom, or even a small outdoor space.
Make sure your workout area is free from clutter and distractions, and consider adding motivational elements like music, mirrors, or inspiring quotes.
9. Find Workout Buddies or Join Online Communities
Exercising with a friend or joining an online fitness community can provide accountability, motivation, and a sense of camaraderie.
You can encourage each other, share tips and experiences, and even workout together virtually if you’re located in different places.
10. Celebrate Your Progress
Lastly, don’t forget to celebrate your progress and milestones along the way.
Whether it’s being able to hold a plank for an extra 10 seconds or completing your first full-length workout video, acknowledge and appreciate your achievements.
Celebrating your progress can help you stay motivated and inspired to continue on your fitness journey.
Low-Impact Workouts Routine For Beginners At Home
Routine 1:
Full-Body Strength and Cardio Blast
This routine combines bodyweight exercises with low-impact cardio bursts to help you build strength, improve cardiovascular health, and burn calories.
It’s a great way to get a well-rounded workout without putting excessive stress on your joints.
Warm-up (5 minutes):
- Start with some gentle movements like marching in place, arm circles, and bodyweight squats to prepare your muscles for the workout.
Main Workout (30-40 minutes):
- Squat to Calf Raise (10 reps): Stand with feet shoulder-width apart, send hips back into a squat position, then drive through your heels to raise up onto your toes. Repeat for 10 reps.
- Marching in Place (1 minute): March in place, lifting your knees high and pumping your arms to get your heart rate up.
- Pushup (10 reps): Start in a high plank position, lower your body down to the floor by bending your elbows, then push back up to the starting position. Modify by doing pushups on your knees or against a wall if needed.
- Lateral Step Touches (1 minute): Step side to side, tapping your opposite hand to your opposite foot with each step. This gets your heart pumping while improving balance and coordination.
- Reverse Lunges (10 reps per leg): Step back into a lunge position, lowering your body until both knees form 90-degree angles. Push back to the starting position and repeat on the other side.
- Low-Impact Jumping Jacks (1 minute): Instead of jumping, step your feet out and in while raising and lowering your arms.
Repeat this circuit 2-3 times, taking short breaks as needed.
Cool-down (5 minutes):
- End with some gentle stretches to improve flexibility and help your muscles recover.
Routine 2:
Yoga-Inspired Flow
This routine combines elements of yoga, Pilates, and bodyweight exercises for a low-impact, full-body workout that emphasizes mindfulness, flexibility, and strength.
Warm-up (5 minutes):
- Begin with some deep breathing exercises and gentle neck rolls to prepare your body for the practice.
Main Workout (30-40 minutes):
- Sun Salutations (5 rounds): Follow a traditional sun salutation sequence to warm up your muscles and get your body moving.
- Plank to Chaturanga (10 reps): Start in a high plank position, then lower your body down to a chaturanga (push-up position with elbows bent at 90 degrees). Push back up to plank. Modify by doing these on your knees if needed.
- Low Lunge with a Twist (10 reps per side): Step one foot forward into a lunge position, then twist your upper body to the same side, reaching your opposite arm toward the ceiling.
- Boat Pose (30 seconds): Sit on your tailbone, lift your legs off the floor, and engage your core by reaching your arms forward.
- Bridge Pose (10 reps): Lie on your back, bend your knees, and lift your hips off the floor, engaging your glutes and core.
- Child’s Pose (1 minute): Take a break and stretch in this restorative pose.
Repeat this circuit 2-3 times, taking breaks as needed.
Cool-down (5 minutes):
- End with some gentle stretches and a few minutes of relaxation in savasana (corpse pose).
Routine 3:
Dance Party Cardio Blast
If you love to move to the beat, this low-impact dance cardio routine is for you! It’s a fun way to get your heart rate up while improving coordination and boosting your mood.
Warm-up (5 minutes):
- Start with some gentle movements like marching in place, arm circles, and bodyweight squats to prepare your muscles for the workout.
Main Workout (30-40 minutes):
- Follow along with a beginner-friendly dance cardio video that incorporates a variety of low-impact moves like grapevines, side steps, and knee lifts.
- Aim for a video that’s around 30 minutes long, and feel free to take breaks as needed.
- If you don’t have access to a video, create your own routine by stringing together simple dance moves and stepping patterns to your favorite upbeat tunes.
Cool-down (5 minutes):
- End with some gentle stretches to improve flexibility and help your muscles recover.
Final Thought
You made it to the end! Give yourself a pat on the back. Starting a fitness routine can feel overwhelming, but these low-impact workouts make it easy to get moving from the comfort of your home.
Remember, the hardest step is showing up. Once you lace up those sneakers and press play, keeping an open mind is key.
Don’t get discouraged if some exercises feel too easy or too hard at first. Adjust as needed and celebrate any movement as a win.
Progress takes time, but sticking with it will leave you feeling stronger, more energized and proud of yourself.
This beginner-friendly routine is designed to build a foundation for future fitness adventures.
Who knows, you might discover a new passion for yoga, dancing or strength training along the way!
The possibilities are endless when you have a safe space to explore what works best for your body.
The most important thing? Have fun with it! Crank up your favorite tunes, invite roommates to join and treat these living room sweat sessions as a chance to simply move more.
Small steps eventually lead to major milestones. Before you know it, low-impact workouts will become a natural part of your weekly routine.
So keep showing up, keep an open mind and watch as your endurance, strength and confidence levels soar.
Frequently Asked Questions
Can I lose weight with low impact exercises?
Absolutely! While high-intensity workouts may burn more calories per session, low-impact exercises can absolutely contribute to weight loss when combined with a calorie-controlled diet.
The key lies in creating a consistent calorie deficit through a combination of exercise and mindful eating habits.
How long does it take to lose weight with low impact workout?
There’s no one-size-fits-all answer, as weight loss depends on various factors like your starting point, calorie intake, metabolism, and exercise consistency.
However, with dedication to a low-impact routine and a balanced diet, many individuals can expect to see noticeable results within 4-8 weeks.
Patience and persistence are crucial for sustainable long-term weight loss.
What is the best low impact cardio for weight loss?
Walking, cycling, swimming, and low-impact aerobics rank among the most effective low-impact cardio options for weight loss.
These activities engage major muscle groups, elevate your heart rate, and burn a substantial number of calories without putting excessive strain on your joints.
What low impact exercise burns the most calories?
Among low-impact exercises, swimming tends to be one of the biggest calorie burners.
An hour of vigorous swimming can torch up to 700 calories for someone weighing around 160 pounds.
Other calorie-torching low-impact options include cycling, step aerobics, and circuit training with bodyweight exercises.
Can I do low low-impact workout everyday?
While low-impact workouts are generally gentle on the body, it’s still important to incorporate rest and recovery days into your routine.
Aim for 3-5 days of low-impact exercise per week, and alternate between different types of workouts (cardio, strength, flexibility) to avoid overuse injuries and allow your muscles to recover properly.
Is walking considered low-impact exercise?
Yes, walking is an excellent low-impact exercise option that’s easy on the joints while still providing numerous health benefits.
Regular brisk walking can improve cardiovascular fitness, boost metabolism, and contribute to weight loss when combined with a balanced diet.
It’s an accessible and beginner-friendly activity that most people can incorporate into their daily routines.