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12-minute Low Impact Workout for Pre-op Patients
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
12-minute workout video. Low Impact, Cardio. targeting Full Body, Legs, Core, Arms. low intensity. helps with Pain Relief, Stress Reduction / Better Sleep, Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:This workout consists of 10 low-impact exercises aimed at enhancing mobility and strength for pre-operative patients. Each exercise is performed for 40 seconds followed by a 20-second rest.
🏃 Guide
This workout is designed for individuals preparing for surgery, aiming to enhance mobility and strength while reducing pain. It provides a gentle yet effective way to stay active during the waiting period.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
March on the Spot
Lift knees high while marching in place to increase heart rate. You should feel your heart rate elevate. Ensure to keep your posture upright.
2
Star Jump Variation
Step side to side while raising arms overhead. Feel the stretch in your arms and legs. Avoid jumping to reduce impact.
3
Squats
Lower your body as if sitting back in a chair, pausing at the bottom. Feel the activation in your quads. Keep knees aligned with toes.
4
Knee Drives (Right and Left)
Drive your knee up towards your chest while balancing on the other leg. Feel your core engage. Use a chair for support if needed.
5
Reverse Lunges
Step back into a lunge, alternating legs. Feel the stretch in your hips and quads. Ensure your front knee does not extend past your toes.
6
Punches
Throw alternating punches while maintaining a stable stance. Feel your upper body engage. Keep your core tight to support your back.
7
Tip Toes
Walk on your tiptoes to enhance balance and calf strength. Feel the stretch in your calves. Use a wall for support if necessary.
8
Walking Lateral Squats
Squat down and step side to side, engaging your glutes. Feel the burn in your outer thighs. Keep your back straight.
9
Alternate Knee Drives
Repeat knee drives to reinforce balance and core strength. Maintain a steady pace. Use a chair for stability if needed.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions or concerns about physical activity.
Duration: 12m 2s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleObesityHypertensionChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefStress Reduction / Better SleepCardiovascular EnduranceMuscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Osteoporosis, Rheumatoid Arthritis
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Legs💪 Core💪 Arms
Category
Low ImpactCardio
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#12 min#medium length#Low Impact#Cardio#beginner#None#Full Body#Legs#Core#Arms#low