Low impact workout challenge

About this low impact workout challenge

Low impact workout challenge

Intensity level: beginner

Benefits: this workout will improve your cardio fitness and tone up your legs.

Safety: please read the general safety information here

What you need: you need to be able to time the exercise intervals. You can do this with a stopwatch, fitness watch, phone app or even just by watching the second hand on a clock. The workout can be done barefoot, although you may be more comfortable wearing trainers or similar footwear.

Low impact workout challenge chart


Low impact workout challenge chart

This is a circuit workout, which means you do all the exercises for the time shown in the chart, then start again and repeat, for a total of the number of sets shown (2 sets in the first week and 3 sets for the rest of the challenge).

There are 5 exercises in the circuit:

  • Lunges behind
  • Side squat
  • March in place
  • Calf raise
  • Knee lift

Exercise instructions

Lunge behind

Low impact workout challenge - Side squat

March in place

Calf raise

Low impact workout challenge - Knee lift

The benefits of low impact exercise vs high impact

Low-impact and high-impact exercises are both beneficial for your health, but they offer different benefits. Low-impact exercises are gentler on your joints and are a good choice for people who are new to exercise, are injured, or have joint pain. High-impact exercises are more challenging and can help you burn more calories.

Benefits of low-impact exercise:

  • Easier on joints: Low-impact exercises, such as swimming, cycling, and walking, put less stress on your joints than high-impact exercises, such as running and jumping. This makes them a good choice for people who are new to exercise, are recovering from an injury, or have joint pain.
  • Improves flexibility: Low-impact exercises often involve stretching and strengthening muscles, which can help improve flexibility.
  • Reduces stress: Low-impact exercises can be a good way to relax and de-stress. They can also help improve your mood and sleep quality.
  • Good for weight loss: Low-impact exercises can be an effective way to burn calories and lose weight.

Benefits of high-impact exercise:

  • Burns more calories: High-impact exercises, such as running and jumping, burn more calories than low-impact exercises. This makes them a good choice for people who are trying to lose weight or build muscle.
  • Improves bone density: High-impact exercises can help improve bone density, which can help prevent osteoporosis.
  • Strengthens muscles: High-impact exercises can help strengthen your muscles, which can improve your overall fitness and reduce your risk of injury.
  • Boosts mood: High-impact exercises can release endorphins, which have mood-boosting effects.

Which type of exercise is right for you?

The best type of exercise for you depends on your individual needs and goals. If you are new to exercise, then start with low-impact exercises and gradually work your way up to high-impact exercises.

Related to low impact workout challenge

Lose weight walking planBeginner full body challenge

Further reading