Best Low Intensity Workout Routines To Increase Your Body Strength

Low energy levels can cause your fitness ambitions to be hindered at times. It is impossible for your body to undertake physical exercise at the level that you desire if you wake up fatigued or are exhausted from life’s challenges. Exercising can help to alleviate this feeling of drowsiness and fatigue. As a result of low intensity workout routines, it does not demand a lot of energy. Rather than remaining sedentary, this is desirable. Furthermore, it increases the likelihood of your already low energy level dropping even further.

Despite the fact that you may be disappointed if you are unable to complete a thorough sweat session. This low-intensity activity has a number of health benefits, including the ones listed below:

  • It has a calming effect.
  • Improves cardiovascular fitness and endurance.
  • It helps you to be more physically active.
  • It helps to lower blood pressure.

Exercises at a Low Intensity

These simple activities can keep you moving and rev up your energy levels when you don’t have the energy to do a moderate- or high-intensity workout. They include:


Walking for 30 minutes at a speed of 2.0 to 2.9 miles per hour is an excellent workout.

Walking is one of the most popular kinds of exercise since it is so convenient. Other than a suitable pair of walking shoes, you don’t need any special equipment to complete this task, which can be completed practically anyplace. And this is particularly useful when your energy levels are low and you don’t want to exert any additional effort to work out.

Walking can help you feel more energized when you’re feeling down. Because this activity increases vitality by generating hormones in the body that are similar to endorphins, it is recommended. Keeping your walking pace normal (about 2.5 miles per hour), as opposed to greater impact sports, will also prevent you from putting undue pressure on your joints and ligaments over time.


30 minute vinyasa routine consisting of four poses: plank, knees, chest, and chin, cobra, and downward-facing dog are the highlights of this workout.

Yoga is frequently investigated for its capacity to promote a healthy mental state and increase the quality of one’s sleep. Performing a short yoga program when your energy levels are low will help you feel better. This may contribute to the provision of therapeutic results.

Vinyasa yoga is a flowing style of yoga. In which poses are more likely to be transitioned from one to another rather than being held for a long period of time with a break in between. Sun salutations are the most common poses in vinyasa yoga. Which has been shown to enhance your resting metabolic rate, which is proven to increase your energy level. which can be discovered In a study published in the Asian Journal of Sports Medicine, it was discovered that

When you’re feeling low on energy, attempt the following introductory positions in this order to get your vinyasa yoga practice started:

Low Intensity Workout Routines - yoga

In order to begin the plank posture, you must first jump to the far back of the mat. And then lie face down on the floor with your forearms and toes touching the ground. Lifting your chest, legs, and torso while driving your feet is an effective exercise. Your hands into the mat, as well. Maintain a comfortable distance between your shoulders and your wrists. Maintain a straight line between your hips and your shoulders. Hold for up to 30 seconds before lowering your body.

Lie down on your mat with your knees, chest, and chin on the ground while you breathe out. Maintain the position of your glutes in the air. Additionally, your elbows should be straight along your side. Inhale and exhale for 30 seconds each time.

Cobra Posture: To get into the cobra pose, slide forward on your yoga mat and lower your hips to the floor with your hands. Raise your chest as high as you possibly can toward the sky with all of your might. After that, expel your body from your back (not into your hands). Ensure that your pelvis is securely fastened. In addition, place the tops of your feet on the floor to rest on it.

Beginning Downward Facing Dog: Take a deep breath in and jump to the back of your mat to begin downward-facing dog. In addition, while you straighten your arms, press your feet into the mat. After that, raise your hips off the ground. You should be able to keep your hands shoulder-width apart while in this position. As you straighten your arms, you can feel your toes curling under you.

Maintain a long spine by pressing your sitting bones towards the ceiling and your heels toward the floor.

Tai Chi is a form of exercise that involves moving your body in a circular motion.

Workout: Tai Chi exercises for 30 to 45 minutes, three times a week

Tai Chi is a low-impact workout that everyone may do. During this exercise, you will practice slow motions that are inspired by animal actions or martial arts maneuvers (such as White Crane Flashes Its Wings). And it’s a great workout alternative when you’re running low on energy.

Tai Chi exercises need you to take deep breaths in and out as you proceed through the movements. Which you can accomplish by concentrating on your physical experiences. The movements are in a circular motion. As a result, they are unable to stretch or bend joints. Additionally, they employ relaxed muscles rather than tightened muscles, as would be the case with more intense workouts.

Warming up with shoulder circles is a good way to start a Tai Chi session. Additionally, swaying back and forth will help to loosen up your muscles. Then move on to short-form Tai Chi, which consists of simpler, slower movements that are appropriate for beginners to learn.

Swimming and walking in a pool at a leisurely pace

Warm-up exercise: Swim two laps of the pool to get the blood flowing. Take a 10-minute walk around the pool’s perimeter. Swim for a total of ten minutes. Swimming two slow lengths of the pool will help you cool down.

Swimming has been shown to boost both men’s and women’s mood and mental health. Additionally, many say that they prefer water-based exercise to land-based exercise. Additionally, if your energy level is poor, you may not be able to maintain your workout for an extended period of time. However, you can typically workout for longer periods of time in water than you can on land without putting any more strain on your joints or muscles.

The Centers for Disease Control and Prevention (CDC) suggests that you shower before getting into the water, even if it is only for one minute to rinse your body. This will eliminate any filth that has accumulated on your body. This enables the chlorine to attack germs rather than bacteria (a better use for it). If you’re swimming in open water, check for hazy water. This could imply that there are more germs present in the water than usual. As a result, you may want to consider switching to a chlorinated pool.

Rowing Machine

Workout duration: 30 minutes at a rate of 22 strokes per minute

Rowing is a low-impact activity that is extremely beneficial. It does not place any additional strain on your joints. You can also regulate your own tempo, energy level, and output level.

Low Intensity Workout Routines - rowing machine

According to a study published in the Journal of Human Kinetics, you can row even if you have little energy to spare. The researchers discovered that trained rowers could maintain a 2,000-meter rowing performance for an extended period of time. The following are three high-intensity training sessions that will take place over the course of three days. Muscle injury and soreness were experienced by these rowers. It also results in considerable strength and power losses. However, due of the limited impact the exercise had on any of the joints, this could still be used to row.

Workout Suggestions for When You’re Feeling Sluggish

Make an Effort to Sing

According to the American Heart Association, the talk test can be used to determine the intensity of a workout. You should be able to converse or sing while exercising in order to maintain a low level of intensity.

Take Your Heart Rate Reading

Low-intensity, low-impact exercise raises your heart rate to approximately 40 to 50 percent of your maximal heart rate. To determine your maximal heart rate, remove 220 from your age and multiply the result by 100. Using the example above, the predicted maximum age-related heart rate for a 50-year-old person would be computed as 220 – 50 years = 170 beats per minute (bpm).


Your lack of energy could be caused by a lack of water in your system. According to a study published in the journal Sleep, this is true. Adults who slept only six hours every night were shown to be less productive. In comparison to those who got the recommended eight hours of sleep, they had a worse state of hydration. As a result, make sure to drink enough of water. In addition, they wish to acquire eight hours of sleep in order to avoid having low energy levels.

Try 30 minutes of steady-state exercise to see how it goes.

An investigation of high-intensity interval training versus 30-minute steady-state exercise discovered that 30 minutes of steady-state exercise can give a pleasurably challenging workout. And this still allows for increases in maximum oxygen consumption (VO2max) ( the number that describes your cardiorespiratory fitness).

Make use of the Rate of Perceived Exertion (RPE).

According to the Centers for Disease Control and Prevention (CDC), the Borg Rating of Perceived Exertion (RPE) monitors your physical activity in a measure of the level of intensity

This RPE is available for your use. Pay attention to your physical feelings while exercising when you have little energy, such as your heart rate and breathing rate. Which should be able to tell you how much you’re sweating and whether or not you’re experiencing any muscular tiredness. Then you can rate your perceived exertion on a scale from 6 to 20, based on how you feel. When doing low-intensity workouts, you should aim for a score between 8 and 11 on the scale.

Final Thought

Some days you lack energy for a variety of reasons, including a lack of sleep, increased stress in your life, or a particularly intense workout a day or two earlier.

Although having low energy levels can be irritating, they are completely normal. In addition, you must pay attention to your body by taking it easy during your workout. If your energy levels remain low for an extended length of time, you should consider consulting with a health-care expert for advice.

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