Updated: April 28, 2020

While it may feel satisfying to work up a sweat by jumping all around during a workout, it often can wreak havoc on our body. High intensity workouts are certainly effective for raising your heart rate, but they might not always be the best option. Luckily, low impact workouts can warrant the same results without the added stress of continuous jumping.

Low impact exercises are perfect for just about anybody.

Whether you’re struggling with joint pain, returning from injuries, staying fit through pregnancy, maintaining your health as you age, or anything in between – low impact workouts offer a great way to increase your strength without any jumping or forceful movements.

Effective low impact exercises create resistance using your own bodyweight or equipment, and still manage to increase your heart rate for a successful calorie burn.

This low impact workout combines a variety of isometric strength exercises, such as a plank or bridge, with dynamic strength exercises to provide results for your entire body.

Each dynamic exercise combines two or more simple movements to create resistance and strengthen multiple muscles at one time.

Low impact workouts can be incredible effective.

This simple low impact strength workout is a safe way to strengthen your upper body, lower body, back and core without putting pressure on your joints. This workout is a great option for anybody, from beginners to advanced athletes.

Incorporate this low impact workout into your training once a week to give your body a much-needed break, or include it to create variety with your strength routine.

No matter the circumstance, these low impact exercises are a safe, effective way to gain strength and fitness each week!

20 Minute Low Impact Strength Workout

Squats with Dumbbell Press x 20

You will need a pair of dumbbells to complete this low impact exercise.

Begin by standing with your feet hip width distance apart, holding your dumbbells down at your sides. Bending at the knees, send your hips and glutes backwards to lower down into a squat position.

Straighten your legs to return back to standing, and while doing so, lift your arms directly above your head. Press the dumbbells straight overhead and then lower back down by your sides. Repeat for a total of 20 repetitions.

Calf Raises x 20

Begin by standing with your feet about hip width distance apart. Simply rise up onto your toes and then lower your heels back down to the floor with control. This exercise can be accentuated by standing on the edge of a stair, letting your heels drop below the stair with each repetition. Repeat for a total of 20 repetitions.

Glute Bridge x 20

Begin by lying flat on your back, with your feet stretched out and arms next to your side. Next, plant your feet on the floor, bending at the knees to do so.

Lift your hips off the floor, forming an angle between your shoulders and knees and keeping your hips level while they are in the air. Lower your hips back down to the floor and repeat for a total of 20 repetitions.

Plank with Taps x 20

Begin in an elbow plank position, distributing your weight evenly between your elbows and toes. Maintain a flat, board-like position with your body by focusing on keeping your hips level and trying not to arch your back.

Extend one arm directly out in front of you, reaching forward to tap the floor. Bring your arm back in and repeat on the opposite side. Continue for a total of 20 repetitions.

Leg Lifts x 20 (each)

Begin by lying on your back with your legs stretched straight out and arms by your sides. Simply lift one leg into the air, keeping it straight while creating a 45 degree angle with the floor.

Lower your leg back to the floor and repeat for 20 repetitions. Then, complete 20 repetitions with the opposite leg.

Sumo Squat Pulse x 20

Begin by standing with your feet spread further than hip width distance. Bending at the knees, lower your body into a sumo squat position, stopping when your thighs are parallel with the floor.

From this position, simply pulse up and down slightly, without ever rising higher than thighs parallel to the floor. Repeat for a total of 20 repetitions.

Kneeling Plank with Chest Drop x 20

Begin in an elbow plank position, distributing your bodyweight evenly between your elbows and toes. Next, lower your knees to the floor to form a kneeling plank position.

Bring your chest towards the floor by bending at the elbows, maintaining a flat back throughout the motion. Rise back to the kneeling plank position, and repeat for a total of 20 repetitions.

Alternating Bird/Dog Lifts x 20

Begin on your hands and knees, with hands placed at shoulder width distance and knees placed at hip width distance apart. In one simultaneous motion, lift your right arm and left leg.

Extend your arm straight out in front of you and leg straight out behind you, keeping them parallel to the floor.

Next, bend your arm and leg to bring your elbow and knee together below your torso. Tap the elbow and knee and then return to their extended position. Repeat 10 times and then switch sides.

Walking Lunges x 20

Begin standing with your feet together, and take a step forward with your right leg. Bend both knees to lower into a lunge position, until your front thigh is parallel to the floor.

From the lunge, step forward with your left leg, planting your left foot one step in front of the right. Lower into a lunge and repeat for a total of 20 repetitions.

Bent Over Row x 20

You will need a pair of dumbbells to complete this low impact exercise.

Begin by standing with your feet hip width distance apart, with a dumbbell in each hand resting against your sides. Lean forward about 45 degrees, keeping your back straight.

Next, bring your dumbbells in front of your legs, dropping your arms straight down in front of you. Bend at the elbow to bring one dumbbell up towards your side. Lower the dumbbell back down and repeat on the opposite arm. Repeat for a total of 20 repetitions.

Side Donkey Kicks x 20 (total)

Begin on your hands and knees, with hands shoulder width distance apart and knees hip width distance apart. Lift your right knee off the floor, bringing it up and out to your right.

Continue lifting until your thigh is parallel to the floor. Lower your knee back to the floor and repeat on the opposite side. Continue alternating for a total of 20 repetitions.

Incline Push Ups x 20

You will need a raised surface, such as a chair, table or stair for this low impact exercise.

Place your hands flat on your raised surface, and walk your feet backwards until your body forms a straight line between shoulders and ankles.

Next, bend at the elbows to bring your chest towards the surface, as if completing a push up. Extend your arms straight to return to their original position, and repeat for a total of 20 repetitions.

–> Repeat entire set

This low impact strength workout is an excellent way to gain strength without hurting your joints or risking injury. Try incorporating these strength exercises on a weekly basis to keep your entire body strong, prevent injury and stay healthy in the long run.

More strength workout ideas:

• Essential Strength Training Exercises for Runners
• The Ultimate Pyramid Workout for Full Body Strength
• 30 Day Strength Training Challenge for Runners