Discover These 5 Low-Impact Workouts to Diversify Your Training like a Pro

There’s a misconception that workouts need to be high-impact to be effective, but that’s not true. You can get your heart pumping and challenge your muscles with low-impact exercises. The following five workouts prove that you can get the same endorphin rush and cardio benefits without risking injury.

While Pilates, Lagree, barre, walking, and swimming are well-known low-intensity workouts, there are also options for low-impact, high-intensity interval training and boxing. This means you have a variety of choices to add more movement to your routine without stressing your joints. Here are five low-impact workouts to consider.

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For the HIIT Enthusiast: 15-Minute Rebounder Workout

A 15-minute rebounder workout on a mini trampoline can take the impact out of plyometric movements that can strain your joints. This workout includes a high-bounce warm-up followed by exercises like high-knee runs, in-and-out jacks, knee tucks, side pushes, and squat variations. The workout alternates between one minute of intense activity and one minute of active recovery with lower-intensity bouncing.

For the Toning Fanatic: 17-Minute Barre Burn

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Barre3 owner Alicia Sokol emphasizes that low-impact doesn’t equal easy. This 17-minute mat routine involves fluid movements such as squats with shoulder rolls, arm circles, squat pulses with arm lifts, and core-specific exercises without deep twisting or lying on your back, making it suitable even for pregnant individuals.

For the Aspiring Runner: 12-3-30 Workout

Running at a slow pace with a high incline for 30 minutes, as promoted in Orangetheory and Barry’s Bootcamp classes, can significantly boost your endurance and running ability. The 12-3-30 workout focuses on running at a 12 incline and speed of three to elevate your heart rate and improve your fitness.

For Stress Relief through Fitness: 15-Minute Boxing Workout

Believe it or not, boxing can be a low-impact stress-buster. This 20-minute shadowboxing workout, instructed by Beth Gold from BoxUnion, includes various exercises like knee hugs, sumo squats, heel lifts, quad stretches, and lunges, accompanied by jabs and hooks to release tension.

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For Bodyweight Strength Training: 30-Minute Full-Body Pilates Workout

This Pilates workout by Floss Brolsma from East River Pilates guides you through a 27-move sequence in just 30 minutes. Expect to engage in movements like squats, lunges, planks, and bridges for a comprehensive full-body workout that will leave you feeling the burn the next day.

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