If you’re looking to improve your fitness without putting stress on your joints or needing a gym membership, low impact workouts at home are a fantastic place to start. Whether you’re recovering from an injury, living with obesity, managing arthritis, or simply starting your fitness journey, gentle exercise at home can be both safe and effective.
In this beginner-friendly guide, we’ll explore how you can build strength, boost energy, and improve mobility—all from the comfort of your own home. No fancy equipment needed.
Why Choose Low Impact Workouts?
Low impact exercises are movements that minimise stress on your joints while still getting your heart rate up and activating major muscle groups. They’re ideal for:
- Beginners who are new to fitness
- Individuals with joint pain, arthritis or mobility limitations
- People living with obesity or recovering from injury
- Older adults looking for safe, effective home workouts
Some benefits include:
- Improved cardiovascular health
- Increased flexibility and balance
- Boosted energy and mood
- Gradual weight loss and strength gain
What You Need to Get Started
The beauty of no equipment workouts is that they require minimal space and no gear—just your body, a bit of motivation, and a soft surface like a yoga mat or carpet.
Optional extras:
- A sturdy chair (for support)
- A resistance band (for added challenge)
Low Impact Workouts at Home: 20-Minute Beginner Routine
Below is a gentle full-body workout designed for complete beginners. It’s ideal for people with joint issues or those easing into regular movement. Repeat each move for 30 seconds, resting for 15 seconds between each.
1. Marching in Place
Low impact cardio to get your heart rate up. Keep your feet light and arms moving.
✅ Targets: Cardio, legs
✅ Level: Easy
2. Seated Knee Lifts (using a chair)
Sit tall and lift one knee at a time, engaging your core.
✅ Targets: Core, hips
✅ Perfect for: Limited mobility
3. Wall Push-Ups
A joint-friendly way to build upper body strength.
✅ Targets: Chest, shoulders, arms
✅ No equipment needed
4. Step Touch Side to Side
Step your right foot to the side, then bring your left foot to meet it. Add arm swings to increase movement.
✅ Targets: Glutes, thighs, cardio
✅ Great for coordination
5. Chair Squats
Use a chair for support and control your descent.
✅ Targets: Legs, glutes
✅ Low strain on knees
6. Overhead Reach Stretch
Stretch arms overhead and gently bend side to side.
✅ Targets: Upper body flexibility
✅ Cooling down the body
Tips for Success
- Start slow: 10–15 minutes a day is enough at first.
- Listen to your body: If something hurts, stop or modify it.
- Be consistent: Aim for 3–5 days a week.
- Track your progress: Small wins add up.
Other Popular Low Impact Exercises to Try at Home
These workouts for beginners can be rotated into your weekly routine:
- Gentle yoga or chair yoga – Ideal for stretching and mobility
- Standing Pilates – Builds core strength without floor work
- Resistance band routines – Light resistance for muscle tone
- Walking workouts – Indoor walking with upbeat music
Frequently Asked Questions (FAQs)
Q: Are low impact workouts effective for weight loss?
Yes! When done consistently, low impact workouts help burn calories and build muscle, supporting sustainable weight loss.
Q: Can I do these workouts every day?
Absolutely. Just ensure you’re listening to your body and incorporating rest days if needed.
Q: Do I need to be flexible or fit to start?
Not at all. These routines are designed for complete beginners and can be modified for any ability level.
Gentle exercise at home can be life-changing. You don’t need fancy gear, a gym membership, or an athletic background to get started. All you need is a bit of time and a willingness to move your body—on your terms.
Start small. Stay consistent. And most importantly, celebrate your progress.
