Low Impact vs High Impact Workouts – Which Is Best?
When it comes to choosing the right fitness routine, one question comes up time and time again: low-impact vs high-impact workouts – which is best? And while it might sound like you have to pick one or the other, the truth is far more flexible.
High-impact workouts often steal the spotlight with their fast pace and calorie-torching benefits. But low-impact training, think Pilates, walking, and strength without jumping, can be just as effective, especially if your goals include long-term consistency, joint health, and overall mobility.
Whether you’re just getting started, recovering from injury, or simply want to move smarter (not harder), it’s worth exploring the pros and cons of both. In this blog, we’ll break down what each type of workout really means, when you should do them, and how to find the balance that works for your body and your goals.
What Are High-Impact Workouts?
High-impact workouts are those that involve both feet leaving the ground at the same time, like jumping jacks, running, burpees, or squat jumps. These types of exercises put more stress on your joints, but they also increase your heart rate quickly and help build bone density.
They’re great for:
Improving cardiovascular fitness
Burning calories quickly
Increasing power and agility
Strengthening bones and joints over time
However, they’re not for everyone. If you’re dealing with joint pain, recovering from injury, or just prefer a gentler approach, high impact may not be the most sustainable choice every day.
What Are Low-Impact Workouts?
Low impact doesn’t mean low intensity. These workouts are easier on your joints, but they can still deliver serious results. Examples include Pilates, walking, cycling, strength training without jumping, resistance band workouts, and swimming.
They’re ideal if you’re:
New to exercise
Managing an injury
Looking for a sustainable routine
Focused on mobility, strength, and flexibility
Working out regularly and want to avoid burnout
Low-impact training helps you stay consistent, and that’s one of the most important ingredients for long-term fitness success.
So, Which One Should You Choose?
Honestly? You don’t have to choose.
Both low and high-impact workouts have their place in a well-rounded routine. The key is understanding when and how to use them to your advantage.
If your goal is fat loss:
High-impact workouts can help burn more calories quickly. But combining them with low-impact strength sessions gives you the best of both worlds — cardio + muscle building.
If your goal is mobility and joint health:
Low impact is your friend. Programmes like Wake Up Workout or Wall Pilates are perfect for this.
If you’re recovering from injury:
Stick with low impact to allow your body to rebuild safely, and chat with your doctor or physio before progressing.
If you’re short on time but want intensity:
Try high-impact bursts — like Functional Fitness or 20-Minute HIIT — mixed with low-impact sessions on alternate days.
Find the Right Balance for You
A smart weekly plan might look like this:
Monday: Low-impact Pilates
Tuesday: High-impact cardio or HIIT
Wednesday: Strength training (low impact)
Thursday: Rest or gentle walk
Friday: Mixed cardio and resistance
Saturday: Yoga, mobility or stretch session
Sunday: Rest
This kind of rotation gives your joints time to recover while still keeping your fitness levels moving forward.
Try Both With InstructorLive
We’ve got plenty of low and high-impact workouts ready to go — all led by our expert instructors, and designed to suit every level.
Check out:
Mix and match them to suit your goals, mood, and energy each week. That’s the beauty of online workouts — you’re in control.
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Final Thoughts
There’s no single “best” type of workout — only what works best for you. Low-impact isn’t just for beginners, and high-impact doesn’t always mean better results. The real magic happens when you listen to your body, stay consistent, and build a routine that works around your life.
And remember: movement is movement. Whether you’re jumping, stepping, stretching or lifting, it all counts.
