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Low-impact exercises typically refer to workouts that elevate your heart rate, but at the same time reduce the amount of impact and stress on your body.
Low-impact cardio at home may be the perfect option for people who are new to working out or have mobility issues. Plus, this kind of exercise is great if you are easing back into a workout after surgery or injury, or want to ditch intense exercise for some time.
Additionally, they are a good bet for older adults, pregnant women, and people with lower back pain and osteoarthritis. That said, here we have listed a few of the best low-impact exercises that you can easily practice at home to keep your fitness game on point.
5 best low-impact exercises to do at home
Give the following low-impact HIIT workouts a try in your next at-home workout session to work on your full body:
1. Skaters
Try this easy low impact cardio at home to train and strengthen your lower body muscles, including the hips, legs, and glutes. While the standard skater is done speedily, you can omit the jump and make it low-impact to suit your fitness level.
To do skaters:
- Start in a lunge position with both legs bent, your left leg behind and across your body. Make sure your right arm is straight down and your left arm is bent up at your side for balance.
- Now push off with your right leg and begin to stand while bringing your left leg forward and swinging your right back and across your body. At the same time, switch your arms as you move your legs.
- Do not jump. Instead, slowly move your legs from one side to another.
2. Low-impact jumping jacks
Another great low-impact HIIT workout, jumping jacks is a good warm-up exercise to activate your muscles. While the standard version of this exercise involves jumping, to maintain a low-impact approach, however, do not jump.
To do this modified jumping jack:
- Start by standing straight with your feet together and your arms down at the sides.
- Now step your left foot out, and simultaneously bring your arms up over your head. Make sure to keep your weight on your left foot throughout the movement.
- Return your leg to the starting position and then immediately step your right foot out. Continue to alternate between your legs and perform the exercise for a few reps.
3. Squat thrusts
Squat thrusts are among the best low-impact exercises that target your full body and help improve muscle endurance as well. This exercise mimics a burpee, but without the push-up movement.
To do squat thrusts:
- Stand with your feet at a shoulder-width distance and position your arms on the sides.
- Now lower into a squat position and bring your hands on the floor straight in front of you. From there, kick your legs back slowly to get into a plank position.
- Next, step your legs back to the squat position and return to standing.
- Repeat the exercise.
4. Lateral shuffle
The lateral shuffle is one of the best low-impact exercises that you can do at home. This exercise raises your heart rate and strengthens your hip abductors, calves, quads, glutes, hamstrings, and core muscles as well.
To do the lateral shuffle:
- Stand upright with your feet at a shoulder-width distance and your knees slightly bent. To maintain the correct forward posture, bent your hips slightly and position your arms straight in front of you.
- Now shift your body weight towards your left, lift your left foot and push off from your right foot to move your body to the left.
- Bring your foot back to the start and continue to shuffle to your left. Switch sides and repeat.
5. Eccentric squats
Eccentric squats are among the most useful low-impact exercises that work wonders on both upper and lower body muscles. Although this squat variation is low impact, it is a bit more challenging than the standard version as it involves a slowed-down tempo on the descending part of the move.
To do eccentric squats:
- Take a standard squat position with your feet at a hip distance, your core muscles engaged, and your hands clasped together at your chest height.
- Now lower into a squat by pushing your hips back and bending your knees until your thighs get parallel to the floor.
- Pause at the bottom, and then slowly press your heels to return to the start.
- Complete a few reps more.
Aim to do the aforementioned low-impact exercises a few times a week to see great results in your overall cardiovascular strength.
If you want to try something new and even more interesting, then there are several other low-impact workout options to choose from. These include swimming, cycling, rowing, rollerblading, and more.
