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5 Surprisingly Easy Ways To Get A Great Low Impact Workout at Home

5 Surprisingly Easy Ways To Get A Great Low Impact Workout at Home

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Yes, you can get a great low impact workout at home!

As busy moms, some days, we just can’t make it to the gym. But what if I told you that it’s possible to get a great low impact workout at home? Would you be surprised? Well prepare to be amazed….well, hopefully “interested” at least, haha.

Low impact workouts are great for anyone at any fitness level – from true beginners to seasoned athletes. But before we get into 5 surprisingly easy low impact workouts to do at home, let’s talk about what makes an activity “low impact.”

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What is a Low Impact Workout?

When an activity is classified as “low impact,” we’re referring to the amount of impact placed on your joints. According to the American Sports & Fitness Association, any activity that is easy (or gentle) on the joints and contains fluid-like motions can be considered low impact.

The most common types of low impact workouts are walking, swimming, cycling, or using the elliptical.

A Low Impact Workout Is Not…

Just because a workout is classified as “low impact” does not necessarily make it “low intensity.” Low impact workouts are not cheat days and they don’t count as “rest” days either. By varying your energy exertion, speed, and distance, it is possible to have a very intense low impact workout.

Like most things, a combination of high and low impact workouts will probably improve your overall fitness and give optimum results. The key is to find a workout (or several) that you actually enjoy and look forward to! When you find joy in your exercise, it becomes much less of a chore and something that you want to do.

5 Low Impact Workout Ideas You Can Do At Home

get a great low impact workout at home

Ok, so here’s what you really came for – low impact workout at home ideas. And because I’m no pro at all of these, I’ll include videos for you to try out on your own. Let’s get into it.

1. Circuit Training

Circuit training is a great way to get in a full body low impact workout at home. According to Shape, the idea of circuit training is to work different muscles all at the same time with a minimum amount of rest. Because this method focuses on different parts of the body at a time, it is very possible to incorporate low impact exercises into circuit training.

Unless you have the experience and/or training to design a safe routine, I would recommend using a program from a credible source. For example, you may enjoy a text-based program such as this one from Very Well Fit or a video like this on YouTube.

Most circuit training programs will give you an estimate of time needed to complete the program, as well as a list of any equipment needed. Many times, circuit training workouts can be completed with little to no equipment.

Circuit training is a great low impact workout for busy moms because you maximize your efforts while minimizing time spent exercising.

2. Yoga

Yoga is way more than just “advanced stretching.” Yoga is an ancient practice that brings together mind and body through breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.

Yoga is a great low impact workout at home option particularly if you’re looking to improve your balance, strength, and flexibility. Yoga also requires very little equipment – most times, just a mat (or soft surface).

Here’s an extremely popular video on YouTube for complete beginners to try (and only 20 minutes long!).

3. Pilates

Pilates is a very popular form of at-home exercise. Though it shares some characteristics with Yoga, Pilates focuses more on strengthening the core and strengthening muscles while improving your posture and flexibility. If combined with cardio or longer Pilates sessions, many people find that even 20 minutes of Pilates is beneficial.


I recently did a workout with a friend by Cassey Ho of Blogilates, and ladies, it kicked my tail! If you want a program to walk you through each exercise and tell you exactly what to do each day, you’ll really enjoy Cassey’s daily playlists.

4. Dancing

Yes, you can dance for a fun low impact workout at home! I think I might need to workout this way just so I learn to dance, haha. According to the HuffPost, dancing can improve cardiovascular health, increase stamina, strengthen bones and muscles and stave off illnesses, but it can also improve your mental health by boosting your overall happiness.

Here is a great dancing workout to get your blood pumping and your heart rate up with this groove session that involves no jumping.

5. Jump Roping

No, I haven’t gone loopy, jumping rope is a low impact workout you can do at home. When done correctly, using your toes and balls of your feet, jump rope uses the natural shock absorbers in your body, saving your knees and ankles from impact. According to WebMD, you’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. That’s pretty motivating for me – my fastest mile is around 10 minutes. PopSugar Fitness calls jump rope the “ultimate fitness tool” in their 10-minute workout below:

Essential Equipment for a Low Impact Workout at Home

Even though most low impact workouts can be done with little to no equipment, there are a few items you may want to consider.

Yoga Mat

Even if you don’t plan on practicing yoga, a yoga mat is the perfect place to stretch before your low impact workout at home. I love that this yoga mat has a carrying strap that also allows for easy storage.

Fitness Tracker

To keep track of all of your steps and minutes of exercise (chasing kiddos around counts too!), I highly suggest a fitness tracker. These devices can do so much more than just keep track of your steps, including tracking your sleep, menstrual cycles, breathing, and of course, your heart rate.

Click the button below for a full review on my personal favorite fitness tracker, the Fitbit Versa 2.

Insulated Water Bottle

There’s just something about ice cold water that makes it so refreshing during a workout. I prefer my bottle to either have a screw-top lid or a closeable straw because of my tiny humans, haha. This insulated water bottle comes with THREE different lids to cover all your needs. Plus, it’s pretty.

Wireless Ear Buds

No matter what activity I’m doing, exercise is just always better with great music. My husband got me these Bose Sport Earbuds for Christmas and I love them. They are comfortable to wear and I like how I don’t have to worry about getting tangled up in any cords while I’m exercising. Plus, the battery life is amazing!

Frequently Asked Questions about Low Impact Workouts

5 low impact workouts you can do at home

Can you lose weight with a low impact workout at home?

Let’s ask some pros on this one – Weight Watchers. According to their website, low-impact exercise is still a very effective way to lose body fat. To burn more calories, plan on a slightly longer workout. As you improve your fitness level, you’ll be able to exercise at a faster pace for longer. 

As with anything, consistency is key. Don’t expect one low impact workout (or even two) to give you the results you’re looking for. Dedicate yourself to regular exercise for a period of a few weeks before judging the impact on your body.

Can I do low impact cardio everyday?

According to Healthline, there is no recommended max amount of cardio you should do on a weekly basis. However, the CDC recommends the following exercise guidelines for adults over the age of 18:

  • at least 150 minutes of moderate-intensity physical activity each week OR
  • 75 minutes of vigorous-intensity activity each week OR
  • an equivalent combination of both

Remember, these are weekly recommendations. Don’t get overwhelmed. You can break up these goals into 5 30-minute sessions or maybe two longer sessions.

What are some low impact workouts for people with bad knees?

Overdoing it with exercise is an easy way to cause a new knee injury or reinjure an old one. Let’s not do that. Women’s Health Mag UK lists the following 6 best cardio exercises for people with bad knees:

  • Swimming
  • Elliptical
  • Rowing
  • Cycling
  • Step-Ups (use this guide to do it safely)
  • Pilates

Remember, a low impact workout at home is one that is easy on the knees and joints and uses smooth, fluid-like motions. Always listen to your body. If something hurts or doesn’t feel right, stop immediately and seek appropriate professional attention.

What are some ideas for a low impact workout at home for seniors?

I enjoy a group exercise class that is attended by many seniors. They all say the same thing – never stop moving! With age, your joints can become more fragile and sensitive, but skipping out on exercise can make the problem even worse.

A popular exercise program for seniors is called Silver Sneakers. Silver Sneakers meets in thousands of gyms nationwide. They also have live online classes for members. Many with Medicare Advantage may have access to a Silver Sneakers program for free or at a discounted cost. You can check your eligibility here.

In addition, their website gives 8 low impact workout at home recommendations for seniors:

  • Tai-Chi
  • Indoor Cycling
  • Water Aerobics
  • Yoga
  • Walking
  • Pilates
  • TRX Suspension Training (uses gravity and your own bodyweight)
  • Elliptical

Is there such a thing as a no impact workout?

Yes! Most types of water exercise can be classified as no impact. Remember, high/low/no impact refers to the amount of jarring or force placed on joints or other parts of the body, not the amount of intensity.

Water exercise is more than just swimming. Activities such as water aerobics or deep-water walking (using a flotation device) may be great options for you to consider in your regular workout regimen.

Final Tips on Low Impact Workouts You Can Do at Home

High and low-impact exercises are both important to achieving your overall fitness goals. The benefits of doing a low impact workout at home are to save you time and having a variety of options to choose from.

5 amazing low impact at-home workouts

As busy moms, making the time for our own health and fitness routines can be challenging. For 7 secrets on how to stay healthy as a busy mom, click the link below and get instant access.

The most important thing about a low impact workout at home is that you find an activity that you enjoy!

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