Build total body strength, develop your core, and improve your mobility with these equipment-free exercises.
Burpees can quickly lose their appeal, especially if you have an old knee or hip injury that concerns you. Fortunately, you don’t need to endure high-impact exercises to get a great workout.
There are plenty of bodyweight, no-jump exercises that can still get your heart pumping and your muscles burning. These types of movements are ideal because they are gentle on the joints and require little equipment—usually just your best yoga mat.
This workout designed by personal trainer Rachael Sacerdoti uses seven low-impact exercises to target muscles throughout your body.
“This routine puts minimal pressure on the joints and bones, so you’re less likely to get injured or aggravate an existing injury,” Sacerdoti tells Fit&Well. “Moreover, this workout is excellent for increasing muscle strength and tone, improving flexibility and balance, and aiding in weight management.”
Perform the seven exercises as a circuit, resting as little as possible between each movement. Repeat this circuit three times to complete the workout.
If you are new to some of these movements, you can watch the videos above for a demonstration of each exercise by Sacerdoti herself.
In speaking with Fit&Well, Sacerdoti emphasized that these exercises target the muscle groups in the legs, arms, back, and core. Some movements, like leg half-circles, will also test your flexibility. In short, it’s a full-body session that places very little stress on vulnerable joints like the knees.
We asked Sacerdoti to share her top tips for those preparing to follow this workout, and here’s what she recommends:
- Pay Attention to Form: Make sure to perform each exercise with proper posture to maximize the benefits of each movement and reduce the risk of injury.
- Listen to Your Body: If you feel discomfort or pain, modify the exercises or take a break. It’s crucial to work at your own pace and progress gradually.
- Take Breaks if Necessary: Don’t rush. Focus on the quality of each exercise rather than speed.
- Warm Up and Cool Down: Always start with a warm-up and end with a cool-down to allow your heart rate and breathing to gradually return to normal.
In addition to these tips, I encourage you to eat well before and after your workout. Stay hydrated (don’t forget your best sports water bottle before you start) and make sure to consume an adequate amount of protein. This will help your muscles recover after intense exercise sessions.
This low-impact workout is ideal for building strength and endurance while protecting your joints. So, grab your yoga mat, stay well-hydrated, and get started!
