You don’t need to look any farther if you’re looking for an exercise routine with minimum impact.
We have eliminated the need for guesswork by designing a 20-minute low-impact aerobic circuit that is beneficial for everyone, including those with terrible knees, bad hips, fatigued bodies, and so on.
You should perform each of the following six exercises for one minute, moving on to the next one as soon as the first one’s time is up.
After performing all six exercises in rapid succession, you will now take a one-minute break before beginning the circuit once more.
A butt-kicking low-impact cardio workout is achieved by repeating the circuit three times through.
1.Low-Impact Jumping Jack.
Jumping jacks are a great workout to do as a warm-up because they are low impact and get your heart rate up while also getting your muscles moving.
You can really crank up the intensity of the arm exercises to get the most calories out of them.
How to Do;
- To begin, you should get into a standing position with your arms by your sides.
- Move your right foot outside while simultaneously bringing both of your arms up to the level of your head. Always remember to keep your weight on your right foot while performing this action.
- You should now return to the position you were in before.
- Remove your left foot from the door immediately. Bring your arms above your head once again while keeping your weight on your left foot. Repeat this motion.
When you finish this motion, you should have the energy of a speed skater.
The jump is not included in the low-impact version, but you will still have to put in some effort.
How to Do;
- To begin, get into the stance of a curtsy lunge by bending both of your legs and bringing your right leg behind and across your body. In order to maintain your balance, your right arm should be bent slightly at the elbow while your left arm should be hanging straight down.
- Begin to stand by pushing off of the left leg, bringing the right leg forward, and swinging the left leg back and across while swapping arms as you go. After this, bring the left leg forward. Work swiftly, but in order to keep the low-impact approach, you should avoid jumping.
3.Squat to Jab.
You’ll be bobbing and weaving for low-impact glory if you combine bodyweight squats with boxing.
How To Do;
- To begin, you should get into a standing position with your feet a little further apart than shoulder-width apart and your arms by your sides.
- Get into a squat position while keeping your chest up, your buttocks back, and your legs out.
- Take a standing position, and with your legs spread apart, throw a cross-body punch with both of your arms.
- Once more, squat down, then stand back up and punch.
4.Crunch With The Oblique Standing.
For the sake of completeness, we included some fundamental work.
To get the most out of the exercise, you need to make sure that your core is engaged and that you control it.
How To Do;
- To begin, stand with your feet about shoulder-width apart and your arms bent with your hands on the back of your head and your elbows splayed out to the side. This is your starting position.
- Bend to the right side and lower your right elbow while simultaneously lowering your right knee up to meet the ground. This will be the beginning of the action.
- You should now return to the position you were in before. Proceed in the same manner on the left side as well.
5.Shift In Direction Laterally
Your muscular strength will be more well-rounded if you work out with exercises that target both the frontal and sagittal (side-to-side) planes.
You need to make sure that you are exercising both legs equally, so shuffle right for a predetermined amount of space or time, then shuffle left for the same, and continue doing this until you have used up all of your one minute of working time.
How To Do;
- To begin, you should stand with your feet about shoulder-width apart, your knees slightly bent, your hips slightly bent so that you retain a forward stance, and your arms resting comfortably in front of you.
- To move your body to the right, first shift your weight to your right foot, then lift your right foot off the ground, and finally, push off with your left foot. During this exercise, you should strive to go as swiftly as you can while still preserving your form.
- Repeat the step while continuing to “shuffle” to the right and propelling yourself forward with your left foot as you go. Bring your feet back together after each repetition.
6.Reverse-Lunge Front Kick.
This combo move is going to put you through a lot of pain.
We suggest that you lunge with your right leg for the first thirty seconds of the minute and then switch to lunging with your left leg for the remaining sixty seconds of the minute.
How To Do;
- Maintain a standing position with your feet at a shoulder’s width apart, your arms bent at the elbows, and held close to your sides at chest level.
- To begin, extend your right leg out in front of you in a straight line, and as you lower yourself into the lunge position, step backward into a reverse lunge.
- Get up, immediately go into another kick, and then immediately go into another reverse lunge.
Things To Take Into Consideration
It is important to get yourself warmed up before beginning, and all it takes is a few minutes of marching in place to get the blood pumping.
Because of the low impact nature of this exercise, you may be able to perform it multiple times each week without experiencing any negative consequences.
You might even use this as a lengthy warmup before beginning a schedule of strength training.
This exercise routine can be altered to accommodate your current level of fitness.
If you are unable to perform each exercise continuously for one minute without pausing, feel free to take pauses whenever you feel the need.
If the routine becomes too simple, you will need to step things up in order to maintain the same level of success.
For an increased level of difficulty, try performing each set with a light dumbbell in each hand or for a longer period of time.
Always remember to pay attention to what your body has to say.
When something doesn’t feel right, you should stop.
If You Are Interested In Attempting Something New, Go Here.
You are surrounded by a wealth of opportunities for low-impact forms of aerobic exercise.
Consider participating in one of these low-impact activities if you are weary of doing circuits and are exhausted from walking or using the elliptical machine:
One of the most beneficial high-intensity interval training (HIIT) workouts can be obtained from this activity, which does not include weight bearing.
Skating allows you to tone your legs while minimizing the impact on your joints. Bonus? It’s a lot of fun to do.
Rowing machines provide a cardiovascular and strength-training workout in one.
Because of the buoyancy of water, this full-body workout is maybe the most gentle on the joints of any other activity.
When you do TRX workouts, you hang from suspension wires, which relieves some of the pressure that is normally placed on your joints, particularly when you are working out your lower body.
You can see improvements in your cardiovascular endurance and strength in as little as a month or two by doing our low-impact cardio circuit several times a week. There is no need to run sprints for this to work.