Quick Low Impact Workout At Home For Any Level

Discover a low impact workout at home perfect for all fitness levels. Avoid stress on joints while still enjoying a high-intensity routine using light dumbbells—ideal for anyone, anytime!

Nothing is more frustrating than wanting to stay active when your body isn’t cooperating. Whether you once ran marathons and now struggle with a 5k, or you used to thrive on plyometrics but now shy away from high-impact moves, our bodies change over time. This is where a low impact workout at home comes in handy.

It’s not just for those recovering from injury, dealing with chronic pain, or facing physical limitations—low impact workouts are great for everyone!

Low-impact exercise, which keeps at least one foot on the ground and avoids jumping, can still deliver a high-intensity experience without the stress on joints and bones. Walking workouts, step aerobics, cardio-dance, and even no-impact activities like swimming and spin class are excellent choices.

If knees are your problem area, skip over to my 12 minute HIIT workout for bad knees instead!

We’ve crafted a fantastic low impact workout that you can easily do at home. It’s quick, easy, and perfect for all fitness levels. Grab a light set of dumbbells, and let’s get started!

Low-Impact Workout At Home Instructions

This circuit-style routine features eight exercises, each performed for one minute, with minimal rest in between. Remember, low impact doesn’t mean low intensity—it’s all about the effort you put in!

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1. Punching

The punching move is a low-impact exercise that enhances cardiovascular fitness and upper body strength while maintaining minimal joint stress, making it ideal for an effective workout without high-impact movements.

How to Perform Punching:

• Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still.
• Punch out one arm at a time at a steady pace.

2. Kick Through Lunges

Performing kick through lunges will engage multiple muscle groups and improve balance and flexibility with low impact on the joints, providing a comprehensive workout that strengthens the lower body and core while minimizing strain.

How to Perform Kick Through Lunges:

• Stand tall with your feet hip-distance apart. Take a large step backward with the right foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
• Straighten your left leg and kick your right foot forward to hip height or higher if possible. Repeat for the desired number of reps then switches legs.

3. Army Crawl Planks

The army crawl plank exercise challenges your core stability and strength with minimal impact on your joints, effectively engaging your abdominal muscles and improving overall body control.

How to Perform Army Crawl Planks:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
• Bend your left arm so that it is now in the forearm plank position.
• Then bend your right arm so you are in a full forearm plank position.
• Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself.

4. Squat Thruster

The squat thruster move combines squats with an overhead press to boost lower body strength and cardiovascular endurance, offering a low-impact alternative that maximizes calorie burn and muscle engagement.

How to Perform Squat Thrusters:

• Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
• Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.

5. Front Kicks

Performing front kicks targets the lower body muscles, including the glutes and quadriceps, with low impact on the joints, enhancing strength and flexibility while providing a dynamic, low-impact cardio option.

How to Perform Front Kicks:

• Stand with feet hip-width apart and arms bent and held in front of you.
• Lift right leg up, bend the knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel.
• Place the right foot down and switch to the left.
• Continue to repeat for the desired amount of time or number of repetitions.

6. Squat Curl Alternating Knee Lifts

This exercise blends squats, bicep curls, and knee lifts, delivering a full-body workout with minimal joint strain, promoting muscle toning and coordination.

How to Perform Squat Curl Alternating Knee Lifts:

• Start in a squat position, weight back on heels and arms long next to the side holding dumbbells.
• Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders.
• Slowly lower the weights back down and return to a squat position.  Repeat with left knee.

7. Upper Cuts

Upper cuts are a low-impact exercise that enhances upper body strength and coordination while keeping joints protected, making it an effective way to build arm and shoulder muscles.

How to Perform Upper Cuts:

• Stand with feet shoulder-width apart and knees slightly bent.
• Make two fists and hold arms next to the side with elbows bent.
• Punch the right fist in upward motions, stopping firmly at chin level.
• Switch to left fist.
• Continue to switch right and left until you are at a fast, rhythmic pace, always stopping at chin level as if you are punching a target.

8. Sit Up Press

The sit up press move combines traditional sit-ups with an overhead press, targeting the core and upper body with a low-impact approach that improves core strength and shoulder stability.

How to Perform a Sit Up Press:

• Start on the back with bent knees and feet on the mat. Elbows are bent and dumbbells are resting above the chest.
• Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long-pressing the dumbbell forward. Return back to the mat with control.