5 Low-Impact Workouts | FITPASS

5 Low-Impact Workouts

Pompi Borah 16 May, 2018 Updated on : 17 Dec 2018

While high-intensity workouts burn more calories in less time, but when that high intensity comes in the form of jumping, sprinting, or running you are only as strong as your weakest link – knees or hips, which are more vulnerable to injury as the impact on them rises. Occasionally, our body needs a break from our routine to work effectively. Low-impact workouts give us a calorie burning session which is the perfect complement to our weight-loss plan.

Are you on the lookout for low-impact workouts? Take a quick break from sitting at your computer and try these low impact workout which will improve your mood, relieve stress, and burn off those extra calories.

Here Are Top 5 low-Intensity Workouts You Should Try!

High Knee Pull Downs

High Knee Pull Downs

High Knee pulldown stretches the hip extensions, which include the glute muscles as well. These benefits lead to a longer stride for faster and more efficient running. Pull your knee up towards your chest, grab the flexed limb with your arms and pull up slightly. As you are pulling up, push through the leg downwards and come up on your toes lightly keeping your height in the movement not allowing your shoulders to round or spine to flex. This will develop strength and endurance in the hip flexors, the muscles that lift the knees and prevent plodding in the running stride.

Knee Tuck Crunches

Knee Tuck Crunches

Knee tuck crunches is a great ab exercise, working mainly your ab muscle which is responsible for your beloved six-packs. This challenge requires significant muscle effort so be careful and allow your muscles to rest properly. Knee crunches work both together, developing your upper and lower ab in continued balance.

Squats with Side Steps

Squats With Side Steps

Squats with side steps activate several muscle groups simultaneously. It works the legs, glutes, and the core. The squat increases the performance and flexibility and side to side movements improves dynamic balance and agility.



Punching is a great low-impact exercise for both men and women. It works your abdominal muscles, shoulders, chest, back, calves, and quadriceps. Punching power starts in the legs. Assuming you do a variety of punches, footwork, and dodging you also work from your toes to your neck.

Standing Knee-to-Elbow

Stading Knee to Elbow

Stand with your feet hip distance apart and both hands behind your head. Simultaneously raise one knee up as you rotate your shoulders, allowing your opposite elbow to descend, connecting the two at midsection level. Exhale through this range of motion to reach maximum contraction of your abdomen and oblique. Inhale as you return your leg back to the floor and your upper body erects back up with your shoulders squaring forward. Repeat with the alternate side. When standing knee-to-elbow raises are performed correctly, it promotes better posture, improves balance, coordination, and agility. They also help to prevent and reduce lower back pain.

Low-impact exercises are less stressful on your joints compared to high-impact activities. These workouts are recommended if you're brand new to exercise, but also if you're overweight, pregnant or have an injury or chronic condition such as osteoporosis that makes high-impact activity risky.