5 Low-Impact Workouts to Try

Low-impact workouts sometimes get a reputation for being the easier option. But just because an exercise doesn’t involve jumping or high-impact movements doesn’t mean it can’t be challenging.

In fact, low-impact exercise can help you build strength, improve cardiovascular fitness, work on your balance and increase mobility, all without placing the same repetitive impact on your joints as activities like running or jumping.

And perhaps the best thing about low-impact workouts is the variety available.

Whether you’re returning to exercise, looking for something kinder to your joints or simply want to mix up your fitness routine, there are plenty of ways to get moving.

Here are five different low-impact workouts worth trying.

1. Walking Workouts

Walking is one of the simplest ways to stay active, but you don’t necessarily have to head outdoors to enjoy the benefits.

Indoor walking workouts combine familiar stepping movements with gentle changes of direction, arm movements and variations in pace to create a more structured cardiovascular session.

They’re particularly useful when the weather isn’t great, you’re short on time or you simply prefer exercising at home.

And don’t underestimate them. By increasing the pace and involving your upper body, you can make a walking workout surprisingly energetic while keeping the movements low-impact.

Try it: Our Walking Workout with Carlie programme offers a range of accessible indoor walking sessions you can follow from home.

2. Pilates

Pilates might not leave you jumping around or gasping for breath, but that doesn’t mean your muscles aren’t working.

With its focus on controlled movement, core stability, strength and body awareness, Pilates can be an excellent addition to your fitness routine.

Many exercises involve relatively small movements, yet performing them slowly and with control can be surprisingly demanding.

Pilates is also particularly useful if you want to improve your balance, mobility and confidence with everyday movement.

Try it: Beginners Pilates is a great starting point, while our Introduction to Wall Pilates programme offers another way to explore controlled, low-impact movement.

3. Low-Impact Strength Training

Strength training doesn’t have to involve heavy weights, jumping or complicated exercises.

Low-impact strength workouts use controlled movements to challenge your muscles, whether that’s through bodyweight exercises, resistance bands or dumbbells.

Squats, supported lunges, rows and presses can all be adapted to suit different fitness levels.

Building and maintaining strength becomes increasingly important as we get older, helping us continue doing everyday activities with confidence.

And because the movements can be performed without jumping, you can still work your muscles effectively while keeping impact relatively low.

Try it: Functional Fitness Resistance with Ashley features six 20-minute workouts designed around strength and practical movement.

4. Ballet Barre

If you’ve never tried a barre workout, you might be surprised by just how challenging it can be.

Inspired by ballet training, barre combines controlled movements, balance exercises and repeated muscular contractions to work the legs, glutes and core.

You don’t need any dance experience to take part.

Many exercises use a barre or sturdy support for balance, making it possible to concentrate on technique and control rather than speed.

It’s a great option if you enjoy something a little different from traditional strength training.

Try it: Ballet Barre Workout with Carlie includes six 20-minute sessions combining ballet-inspired movements with strength, balance and control.

5. Low-Impact Aerobics

Low-impact doesn’t have to mean low-energy.

Aerobic workouts can still raise your heart rate, improve stamina and give you a satisfying cardiovascular session without relying on jumping movements.

Stepping from side to side, marching, knee lifts and coordinated arm movements can all contribute to an energetic workout.

The intensity comes from how quickly and continuously you move, rather than how much impact you create.

And if you enjoy exercising to music, aerobics can make the whole experience feel a lot more fun.

Try it: Our Cardio Tone programme is a good place to start if you’re looking for accessible cardiovascular exercise without jumping.

Which Low-Impact Workout Is Right for You?

The answer really depends on what you enjoy and what you want to achieve.

If you’re looking to improve cardiovascular fitness, walking workouts and low-impact aerobics are great options. If strength is your priority, resistance training and barre can offer a different kind of challenge.

Meanwhile, Pilates can help develop control, core strength and body awareness.

You don’t have to choose just one, either.

Combining different types of low-impact exercise throughout the week can help you build a more balanced routine while keeping things interesting.

It’s also worth remembering that low-impact doesn’t automatically mean suitable for every injury or health condition. Choose movements that feel appropriate for you and seek professional advice if you’re unsure.

Low Impact, Plenty of Benefits

There’s no rule that says exercise needs to involve jumping, running or pushing yourself to exhaustion to be worthwhile.

Low-impact workouts can be gentle or challenging, short or long, strength-focused or cardiovascular.

The key is finding the right type of movement for your body, your fitness level and your goals.

So if you’ve always associated low-impact exercise with taking things easy, perhaps it’s time to give something different a try.

You might be surprised by just how much you can achieve.

Check out all our Low-impact workouts here