Q: What is a low impact workout? A low impact workout is a form of exercise where at least one foot stays in contact with the ground at all times, reducing stress on the joints compared to movements that involve jumping or high force landings.
That single sentence answers the search query, but it does not tell the full story. Low impact does not mean low effort, and it does not automatically mean appropriate for every body or every injury. This guide explains the distinction clearly, then gives you a workout you can actually use.
Low Impact Is Not the Same as Low Intensity
This is the part people get wrong most often. Impact refers to force on the joints, typically from landing after a jump or a hard footstrike. Intensity refers to how hard your body is working, measured through heart rate, effort, or muscular fatigue.
A low impact workout can still be intense. Holding a wall sit, performing slow controlled squats with a pause at the bottom, or doing a fast paced marching interval can all raise your heart rate significantly without a single jump involved.
High intensity, high impact: jump squats, box jumps, running sprints. High intensity, low impact: fast paced step ups, resistance based bodyweight circuits. Low intensity, low impact: gentle walking, light stretching.
Who Tends to Choose Low Impact Training
People choose low impact workouts for different reasons: joint sensitivity, returning to exercise after a break, pregnancy related modifications, older age, or simply preferring a training style that feels more controlled.
Low impact does not mean the workout is only for people managing an injury or condition, and it also is not automatically safe for every injury or condition. If you have a specific joint issue, a recent injury, or a diagnosed condition, checking with a physical therapist or physician before starting a new routine is a reasonable step, not an overreaction.
The National Institute on Aging notes that low impact activities can be an effective way to build strength and endurance while reducing joint stress, particularly for people easing back into regular activity.
Warm Up
Spend 5 minutes on gentle movement before starting: standing marches, arm circles, and slow bodyweight squats without added resistance. Also read Functional Strength Training: Exercises That Carry Over to Real Life.
The Low Impact Workout
This routine uses two levels so you can match the intensity to where you currently are. Perform each exercise for 40 seconds, rest 20 seconds, and move to the next.
Round 1: Lower Body Focus
Standing Marches
- Beginner: march in place at a comfortable pace
- Moderate: march with higher knees and a faster rhythm
Bodyweight Squats
- Beginner: partial range, holding onto a chair for balance
- Moderate: full range squat with a brief pause at the bottom
Glute Bridges
- Beginner: standard bridge, lifting hips to a comfortable height
- Moderate: add a 2 second hold at the top of each repetition
Round 2: Upper Body and Core
Wall Push Ups
- Beginner: hands wider on the wall, shorter range
- Moderate: feet stepped further back to increase difficulty
Standing Knee Lifts
- Beginner: controlled pace, holding a wall or chair if needed
- Moderate: add a brief pause at the top of each lift
Modified Side Plank (knees bent, forearm on the floor)
- Beginner: hold for 15 to 20 seconds per side
- Moderate: hold for 30 to 40 seconds per side
Round 3: Low Impact Cardio Finisher
- Step Touch (stepping side to side without jumping)
- Standing Bicycle Twists (alternating elbow toward opposite knee, standing, controlled pace)
Repeat rounds 1 through 3 for two total circuits if your energy and time allow.
Cool Down
Finish with 5 minutes of static stretching, focusing on the hamstrings, hips, shoulders, and lower back. Hold each stretch for 20 to 30 seconds without bouncing.
How to Increase Intensity Without Jumping
- Increase the work interval from 40 seconds to 50 or 60 seconds.
- Add a light resistance band around the thighs during squats and bridges.
- Slow the tempo down, particularly the lowering phase of each movement, to increase time under tension.
- Reduce rest periods slightly as fitness improves.
How to Reduce Intensity
- Shorten the work interval to 20 to 30 seconds.
- Reduce range of motion, particularly in squats and lunges.
- Use a chair or wall for balance support throughout the routine.
- Extend rest periods between exercises.
Training Frequency and Recovery
Three to four sessions per week is a reasonable starting point for most beginners, with at least one full rest day between sessions early on.
A practical approach I recommend is paying attention to how your joints feel the day after training, not just during the workout itself. Persistent joint pain, as opposed to normal muscular fatigue, is worth addressing before continuing.
Common Mistakes
- Assuming low impact automatically means the workout is easy or ineffective.
- Skipping warm up because the movements feel gentle.
- Holding breath during static holds like planks and wall sits.
- Comparing intensity to high impact workouts instead of tracking personal effort and progress.
Real World Application
Hypothetical example: consider someone returning to exercise after several months away from regular activity, with mild knee sensitivity from years of running.
A low impact routine built around marching, squats with reduced range, glute bridges, and wall push ups allows them to build strength and cardiovascular capacity while avoiding the joint stress associated with running or jumping based training.
Over several weeks, range of motion and intensity can be gradually increased as tolerance improves.
Conclusion
A low impact workout is a legitimate training approach, not a lesser version of “real” exercise. Understanding the difference between impact and intensity lets you build a routine that respects your joints while still challenging your strength and cardiovascular system.
Use the beginner or moderate version of each exercise above based on where you currently are, and adjust the variables, tempo, range, resistance, rather than assuming low impact has to mean low effort.
FAQs
What counts as a low impact workout?
Any exercise where at least one foot remains on the ground throughout the movement, avoiding jumping, running, or hard landing forces, generally counts as low impact.
Is a low impact workout effective for weight management?
A low impact workout can contribute to overall energy expenditure and strength, though results depend on total activity level, nutrition, and consistency over time.
Can a low impact workout still be intense?
Yes. Impact and intensity are different things. A low impact workout can be made quite demanding through tempo, range of motion, added resistance, or reduced rest.
Is low impact exercise safe for everyone?
Low impact exercise reduces joint stress compared to high impact movement, but it is not automatically appropriate for every injury or medical condition. Checking with a healthcare professional is reasonable for specific concerns.