Your workout routine doesn’t always have to be sweat-drenched and hard-hitting. Low impact workouts are just as effective in helping you reach your fitness goals as high impact ones are. And just because they’re low impact, doesn’t mean you won’t be sweating! If you’re coming back from an injury, are new to working out, or simply need a break from high impact workouts, we’re sharing 5 awesome low impact workouts for beginners in today’s post!
What Are Low Impact Workouts?
Low impact workouts are workouts or exercises that are low impact on your joints, such as walking, swimming, yoga and cycling. When done properly, they can be just as effective in getting you into shape as high impact workouts (workouts that move both feet off the ground at the same time, such as burpees, running and high intensity interval training). Low impact workouts require you to leave at least one foot off the ground and are gentler on your joints and muscles. They’re easier on your body and are ideal if you’re injured and recovering, if you need a break from cardio, or if you’re trying to improve your alignment and balance.
4 Benefits of Low Impact Workouts
1. Cardio and Endurance
Even though low impact workouts aren’t as intense as high impact workouts, you’ll still break a sweat and improve your cardio and endurance. Low impact workouts are great for slowly building up your endurance over time, without putting any stress on your joints. You don’t have to be running marathons to increase your cardiovascular health – low impact workouts can help you get healthy and fit!
2. Improved Strength
Low impact workouts also help improve your strength. Yoga and low impact bodyweight exercises are great examples of low impact workouts that will increase your strength over time. They require you to use your muscles to complete the moves, helping you build strength in your entire body.
3. Decreased Joint Damage
Perhaps one of the most important benefits of low impact workouts is that the exercises are designed to be easy on your joints. If you’re always doing high impact workouts, you’re at higher risk of dealing with a sore hip, knee or ankle, which can restrict you from exercising altogether. Low impact workouts allow you to get the same benefits as high impact exercises without damaging your joints.
4. Weight Loss
Low impact workouts are an excellent way to lose weight. Swimming, biking and other low impact exercises burn calories and help you minimize your waist line. If you’re suffering from joint pain or recovering from an injury, low impact exercise will help you reach your weight and fitness goals without making any existing conditions worse.
5 Low Impact Workouts for Beginners
30 Minute Low Impact Workout to Torch Calories | POPSUGAR Fitness
This low impact, cardio-burning workout is sure to make you sweat, without causing any stress on your joints. These moves will elevate your heart rate, work your core, and make you stronger all around. You’ll do exercises such as reverse lunge drives, mountain climbers, bicep curls and tricep kickbacks (you’ll need a resistance band!). There are modifications for each exercise in case you need to take it easy, so feel free to do the modifications if necessary!
Low Impact Cardio and Abs Workout | Heather Robertson
If you’re looking to improve your cardio and abs, look no further than this low impact routine, with no jumping, no repeats and no equipment. You’ll work through 20 different cardio and ab exercises, including climber taps, knee drive and twists, bicycle crunches, speed skaters and more. With a great playlist, you’ll love doing this low impact workout on the regular!
12 Minutes to Burn Fat – Low Impact Cardio Workout | blogilates
If you want to burn fat, it’s important to do low impact cardio exercises! In just 12 minutes, you’ll get your heart rate way up in this apartment-friendly workout. The moves are easy on the knees but also effective, giving you the fat-burning effect you’re looking for! You’ll be doing seven exercises including squats, alternating tip toe lunges, sweeping side lunges and alternating low back lunges.
Low Impact Full Body HIIT Workout | MadFit
This awesome 30-minute workout is low impact, no jumping and equipment free! It’s totally apartment-friendly and all you need is a soft surface like a yoga mat and a little bit of space. Get in shape with moves like oblique twists, deep lunges, inch worms, and scissor crunches. It’s the perfect workout to do if you’re not feeling an intense workout, but still want to break a sweat!
Full Body No Jumping Workout to Burn Fat | Burn Thigh Fat Low Impact Cardio | Chloe Ting
If you want to burn fat and tone your legs and thighs, this low impact workout is for you! This routine brings your heart rate to the optimal level for fat burning, and you won’t have to worry about bulking up your legs with any of the exercises. You’ll be doing exercises such as sidekicks, toe tap dabs, jumping jacks and more to slim down and tone up!
Low impact workouts are ideal whether you’re coming back from an injury or need a break from more intense workouts. They provide the same benefits as high impact workouts, but are easier on your joints. Try these workouts the next time you need to switch things up!