If you’re worried about your joints, new to working out or just getting back into the swing of things, low impact exercise is a safe and effective means of exercising. Low impact workouts are designed to minimize the amount of stress or impact you put on your joints.
Low impact exercise aims to avoid exercises associated with pounding on the joints like jump squats, jump roping, or running. Instead, these exercises focus on always keeping one foot on the ground, alleviating stress and pressure on your joints.
Just because a workout is considered low impact, doesn’t mean it’s easy! Low impact workouts can be just as effective and challenging as regular workouts, making them great for anyone from beginner to advanced.
Below, I’ve curated 9 low impact workouts that will put your muscles and cardiovascular system to the test, without putting excessive pressure on the joints. Get ready to sweat!
Bodyweight Workouts
For these fun bodyweight workouts, you won’t need anything but yourself and a little space for an incredible workout. Follow along with me, as I coach you through these fun circuit-style workouts. I’ve intentionally filled each workout with low impact exercises that will be friendly on the joints but challenging for your muscles and cardiovascular system.
Low Impact Full Body EMOM Workout
Low Impact Upper Body HIIT
Low Impact Lower Body HIIT
Elliptical Workouts
Elliptical machines are a great low impact cardiovascular exercise. The movement is similar to running, but the footplates act as constant support beneath your feet with each stride on your elliptical. Follow along with these workouts designed to burn lots of calories and increase your cardiovascular fitness.
20 Min Intense, Low Impact, Elliptical HIIT Workout
20 Min Intense, Low Impact, Elliptical HIIT Workout
Cycle Bike Workouts
Cycle bikes are another popular form of low impact cardiovascular exercise. By putting your weight into the seat of your bike, you alleviate the pressure your body weight can place on your joints while exercising. Follow along with these workouts below designed for beginners!
10-Minute Cycle Bike HIIT
Beginner Cycle Bike Workout
Recumbent Bike Workouts
If you’re interested in cycling but are looking for a little more support, a recumbent bike is a great choice as they typically come with a wider cushioned seat and backrest. These machines are not only easier on the joints, they’re built with your comfort in mind. Check out the recumbent bike workouts below, which are workouts you can use time and time again, increasing your resistance and intensity as you get stronger and fitter.
Full Body Recumbent Bike with Full Motion Handlebars Workout
Recumbent Bike HIIT Workout
When you’re ready to advance and add some higher impact activity into your routine, be sure to check out the Sunny Health & Fitness YouTube Channel for workouts and inspiration. If you can’t do high impact activities, don’t get discouraged. Low impact exercise is a great way to increase your fitness without putting pressure on your joints or making any existing joint issues worse. Ensuring your safety and comfort in your exercise routine is one of the most important factors for creating a sustainable fitness routine, so if for whatever reason you can’t do high impact workouts, embrace low impact exercise in your routine!
