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Go Easy On Your Joints With This Low-Impact Home Workout

home workout
(Image credit: Unknown)

If you’re currently exploring the world of home workouts then here’s a type you might not have considered – the low-impact workout. While jumping around doing HIIT sessions is great for burning calories and getting fit, it’s a good idea to give your joints a break, especially if you’re also taking advantage of your one exercise outing a day to go running.

This low-impact workout has been created by Katie Anderson, head of training at London studio FLY LDN (opens in new tab). It works muscles all over the body, and your core strength in particular will benefit from the exercises involved.

Low-Impact Home Workout

The workout is made up of two blocks of three exercises done in a circuit. Before you get going you should warm up with some mobility work and light stretches, and the same goes for warming down afterwards. If you’re not sure what to do, try these warm-up and warm-down routines.

Block A

“Repeat each exercise for 45 seconds, then take 15 seconds of rest,” says Anderson. “Repeat the circuit three times.”

1 Squat kick

Time 45sec Rest 15sec

“Stand with your feet hip-width apart,” says Anderson. “Keeping your weight on your heels, bend at your knees and hinge at your hips, pushing them back until your thighs are almost parallel to the floor. As you push back up to standing, kick one leg up in front of you and reach with your opposite hand to tap the toe. Repeating, alternating the leg you kick with.”

2 Single-arm burpee

Time 45sec Rest 15sec

“Just like a normal burpee but with one arm!” says Anderson. “It might feel scary at first, so when you come down to a single-arm plank, step backwards and forwards rather than jumping until you gain confidence and strength. Alternate the arm you use and be careful not to rotate your hips open during the move.”

Walking plank

Time 45sec Rest 15sec

Start in a high plank position with hands under your shoulders and arms extended. “Lower to your forearms one at a time into a forearm plank, then reverse back up to a high plank.” says Anderson. “Alternate which arm leads each time you lower down. Try not to rock your hips – keep them square and level.”

Block B

“Do all the exercises for 30 seconds each without pausing, then take a 30-second rest. Repeat the circuit three times,” says Anderson.

1. Plank jack

Time 30sec Rest 0sec

“Start with your hands directly under your shoulders in a high plank position,” says Anderson. “Mimic the motion of a jumping jack, jumping your legs wide and then back together. Make sure to keep your hips in line with your spine.”

2. Chest press pike

Time 30sec Rest 0sec

“Get into a high plank position with your hands wider than shoulder-width apart, put your knees on the floor for an easier version,” says Anderson. “Lower your chest to the floor, push back up to return to a high plank, then pike your hips up to the sky, keeping your heels off the ground (this is not to be confused with a downward-facing dog). Return to plank position and repeat.”

3. Squat commando

Time 30sec Rest 30sec

“Stand with your feet hip-width apart,” says Anderson “Lower into a squat position, keeping the weight on your heels. Lower onto your knees, one leg at a time, then reverse back up to the low squat and stand up. Keep repeating and alternate which leg lowers first. Challenge yourself by not standing up between reps, only returning to a low squat, and feel those legs work!”

Nick Harris-Fry
Nick Harris-Fry

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.