Low Impact Workouts for Beginners
So you know you need to pick up some exercise routines, but you aren’t quite sure where to start. There are a lot of options out there and they can be difficult to navigate on your own, even more so when you have specific needs when it comes to your workout regimen. If you require something that’s low impact either because of a medical condition or just because you don’t want to stress out your body too much the first time you take it out for a test spin at the gym, here are a few great work outs to try that will help get you in shape without a lot of wear and tear on your joints.
Jog in Place Jacks
The great thing about this particular workout is that you can adjust it depending on your desired intensity level, so you can tone it down when you start out and amp it up when you’re ready for a bit more of a challenge. To start you can take it nice and slow. Walk in place with a slow jumping jack like motion with your arms. It may take you a second to coordinate, but that’s fine. As you need to progress, feel free to change your walking motion to marching, jogging, high knees or full blown jumping jacks, increasing the speed of your arm movement as you increase the difficulty of your leg movements.
When you first start out, this exercise is just a simple side step. Let your trailing leg come behind you with a slight tap and add a large circular arm swing. Much like the jog in place jacks, this exercise is great because you can increase the speed and strain as you need more resistance in your workout. When you want to put a little more kick into your workout, drop your hips lower to the ground, turning your stance into a squatting position. You can also slowly increase the step width and speed until you can replace the motion with a lateral jump entirely rather than just a step.
This one is a little trickier than our other workouts and can seem a tad more difficult. The easiest version of this exercise starts with all your weight on one leg with only a slight bend, placing your opposite leg back a few inches behind you and bringing your knee up in front of you slowly as you bring your hands down. You can increase the depth of your squat on your supporting leg while extending the moving leg further and further behind you to increase the difficulty of this particular workout. At the same time, you can start increasing the speed with which you move your arms and leg.
Static Squat + Punches
Start out with a very shallow squat and a punching motion using both fists without any additional weight. You don’t have to hold the squat for long; keep the position for a few seconds before coming up to continue your punches. As you get more comfortable with the exercise, stay down longer, squat lower, and start using dumbbells in conjunction with your punching motion. Just make sure you don’t increase the speed of the punches themselves, especially if you’re using extra weight with them.
Static Lunge + Curls
Begin with a shallow lunge, keeping your feet relatively close together and using either very light dumbbells or just arm weight for your bicep curls if you’re new to those as well. As you progress, make your lunges deeper and keep your feet further apart to make the exercise a little more challenging. You can also increase the amount of weight you use with your curl as your biceps adjust to the exercise, though as above, make sure not to increase the actual speed of your curl.