10 Low Impact exercises for Beginners

If you want to exercise but don’t know where to start, look no further! This blog has detailed instructions and step-by-step exercises on ten low-impact exercises that are perfect for beginners. By following these exercises regularly, you’ll not only start to lose weight; but also feel healthier and more energetic. Get started today and see the incredible benefits for yourself!

Low Impact Exercises
Low Impact Exercises

What are low-impact exercises?

Starting an exercise routine can be daunting, but it’s not impossible with the right low-impact exercises. They help promote muscle strength, balance, and flexibility without putting too much strain on your joints or muscles. It makes low-impact exercises perfect for beginners and people sensitive to exercise. You can do many low-impact exercises at home with no special equipment required, making them ideal for busy people on the go.

How do they help you stay fit and healthy?

As the name suggests they’re low-impact and low-impact exercises are great for those who want to start slowly and gradually increase their intensity. Additionally, low-impact exercises are great for people with limited time, as they don’t require a lot of equipment or space.

Most importantly, low-impact exercises help maintain your balance and keep you agile – two essential qualities for staying fit and healthy. So, whether you’re a beginner or an experienced fitness-lover, low-impact exercises are a great option for staying fit and healthy.

How to start doing low-impact exercises?

The best way to start doing low impact exercises will vary depending on your fitness level and preferences. However, some tips that may help you get started include:

1) Start slowly – It’s important not to overwhelm yourself with too much exercise. If you are starting, try logging a few minutes of low impact exercise each day rather than hours. It will help you ease into the routine and avoid injury down the line.

2) Find an activity you enjoy – One of the main benefits of low impact exercises is that they are enjoyable! If you find a workout routine that you enjoy, it will be much easier to stick to.

3) Be flexible – One of the factors in staying healthy and fit is having good flexibility. While many activities require some level of flexibility, low impact exercises don’t usually put as much stress on your joints or muscles. So if you’re struggling to do more strenuous workouts because of stiffness or tightness, try beginning with lower-intensity exercise routines like yoga or Pilates first.

10 Low impact exercises for beginners

1 – Squat

It is a great starting exercise for beginners is the simple squat. Sitting with your feet flat on the ground, use your abdominal muscles to lift yourself until you’re standing upright. Keep your back straight and legs parallel to one another at all times!

2 – Lunges

Another exercise that beginners can try is lunges. Standing with feet hip-width apart, take a step forward with one leg and lower it towards the floor, extending your knee until your thigh touches the floor. Bring back the upper foot to start position before repeating on the other side.

3 – Mountain climbers

Another simple exercise is mountain climbing. Kneeling on the ground with your hands shoulder-width apart, place your feet flat on the ground and lift your torso and upper legs off the floor. Keep back straight and abs engaged throughout the entire movement!

4 – Step up / down

One of the simplest exercises for beginners is to step up/down. For this, find a sturdy surface such as a staircase or park bench to stand on. Then step up onto it and hold onto either handrail for balance while stepping down again. Repeat motion multiple times!

5 – Crab walks

One of the most versatile exercises for beginners, crab walks require little equipment, and you can do it anywhere. Kneel on your left knee with both feet flat on the ground, and your right hand positioned behind you to help support your weight. With the torso upright, slowly walk forward until the left heel is in front of the right toes. Reverse motion and repeat!

6 – Twist / sit up

For this variation of twist/sit up, lie flat on your back with palms facing upward. Bring legs together – so they’re bent at 90 degrees and then let go – keeping abs pulled in – and slowly sit up until the upper body is off the ground.

7 – Glute bridges

Another exercise that you can do with minimal equipment is glute bridges. Kneel on the ground with feet flat and shoulder-width apart, then press hips back – so the body forms a straight line from knees to shoulders. Reach arms overhead in a parallel position and hold for 30 seconds!

8 – Pushups

Probably one of the most popular exercises for beginners, pushups are simple yet effective. Place palms flat on the floor inches away from each other and lower body until chest touches the floor; maintain perfect form throughout the entire movement.

9 – Squats

It is a classic exercise with or without weights and is a great strength builder for beginners. Place hands shoulder-width apart on the ground and feet hip-width apart. Lower body until thighs are parallel to the floor, press back up to starting position; do as many reps as possible!

10 – Jump jacks

One of the simplest yet most versatile exercises, jump jacks require little equipment – just your own two feet! Start by standing tall with legs together and palms facing forward. Quickly raise both arms upward while jumping one foot out in front of the other, landing softly in front of the original position. Then repeat on the other side!

Low impact exercises

Click to build your perfect routine

A steady-state cardio routine is a must if you are choosing HIIT or Cardio.

Frequently Asked Questions

How can I make my workouts more challenging without overdoing them?

Adding more challenging exercises to your routine can help you reach your fitness goals without overdoing them. However, if you’re new to exercise or are not comfortable doing more intense workouts, start with low-impact exercises that are still effective first. As you get stronger and more fit, gradually increase the intensity of your workouts until they feel challenging but still feasible for you. Don’t forget to monitor your heart rate.

What is the best way to warm up before starting my workout routine?

Warming up is vital before any workout, but it’s especially important for low impact exercises. Start by doing some easy stretches or light cardio to get your body warm and ready to move. Once you’re warmed up, start your exercise routine with a few basic movements to help loosen your muscles and prepare them for the tough workouts ahead.


Whether you’re just starting your fitness journey or looking for new and challenging exercises to keep you active, low impact exercises are perfect. By following the 10 low-impact exercises provided, you’ll not only stay fit, but you’ll also enjoy the process! So why wait? Start your low impact exercise journey today.

Exercise impacts physical and mental health, essential for maintaining emotional well-being. Different types of exercise can help reduce stress, boost mood, and improve physical health. In addition, exercise has a positive effect on your mental health by improving self-esteem and reducing anxiety. So whether you’re looking to reduce stress or increase your physical health, exercise is essential for maintaining emotional well-being.

About TUF

Fitness and Health - TUF HIIT CARDIO

TUF provides the world’s most popular strength and conditioning program. TUF makes it possible to practice a fitness that is universal by design. It does not matter what for you’re practicing The Unbreakable Fitness routine. The TUF program is scalable. It makes it the perfect application for any committed person. The best thing is it does so regardless of athletic or fitness experience of a person. The same routines apply to people with very different backgrounds.

About the author

Krishna Yoganarasimha About the author HIIT CARDIO

Krishna Yoganarasimha

A retired corporate strategy professional by choice who now lives in the Himalayas and spends his time writing articles about the mind, fitness, and human behaviour with a special focus on children.

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