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21-minute Low Impact Workout for Weight Control
Roberta's Gym•Processed: Mar 03, 2026
21-minute workout video. Low Impact, Cardio, Strength, Warm Up, Cool Down. targeting Full Body, Legs, Core, Arms, Shoulders. low intensity. helps with Weight Control / Fat Loss, Flexibility / Range of Motion, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout features a series of mobility and strength exercises designed to improve overall fitness without high-impact movements. Each exercise is performed once, ensuring a fluid workout experience.
🏃 Guide
This video is designed for individuals looking to lose lower body fat without high-impact movements. It provides a series of fluid exercises that enhance mobility and strength while minimizing stress on the joints.
Benefits
Improved cardiovascular endurance
Enhanced flexibility and range of motion
Step-by-Step Guide
1
Body Rotations
Stand tall and rotate your torso gently from side to side. You should feel a stretch in your back and sides. Keep your movements controlled to avoid straining your back.
2
Body Extensions
Extend your arms overhead while standing tall. Feel the stretch along your sides and back. Ensure you maintain a neutral spine.
3
Torso Twists
Twist your torso gently while keeping your hips stable. You should feel a gentle rotation in your spine. Avoid overextending your back.
4
Lateral Arm Circles
Circle your arms out to the sides, feeling the movement in your shoulders. Keep your core engaged to support your back.
5
Side Bends
Bend to the side while reaching overhead. You should feel a stretch along your side. Avoid leaning too far to prevent strain.
6
Overhead Reach
Reach both arms overhead, feeling the stretch in your shoulders and back. Keep your core engaged.
7
Shoulder Circles
Circle your shoulders forward and backward. You should feel relaxation in your shoulder muscles.
8
Knee Raises
Lift your knees towards your chest alternately. You should feel engagement in your hip flexors and core.
9
Downward Punches
Punch downwards while standing. Feel the engagement in your arms and shoulders.
10
Squat Arm Lifts
Perform a squat while lifting your arms overhead. You should feel activation in your legs and shoulders.
11
Hip Swirls
Gently swirl your hips in a circular motion. You should feel mobility in your hip joints.
12
Leg Kicks
Kick your legs forward alternately. You should feel engagement in your legs and core.
13
Lateral Taps
Tap your feet to the side while maintaining balance. You should feel stability in your legs.
14
Lunges
Step forward into a lunge, feeling the stretch in your hips. Keep your knee aligned with your ankle.
15
Torso Rotation
Rotate your torso while standing. You should feel a gentle stretch in your spine.
16
Ventral Lunge
Lunge forward while reaching your arms out. Feel the stretch in your hips.
17
High Knee Jacks
Jump lightly while raising your knees. You should feel your heart rate increase.
18
Windmill
Reach down to touch your toes while rotating your torso. You should feel a stretch in your hamstrings.
19
Victory Squat
Perform a squat while raising your arms in celebration. Feel the strength in your legs.
20
Cat And Cow
Transition between arching and rounding your back on all fours. You should feel mobility in your spine.
21
Cobra
Lie on your stomach and lift your chest. You should feel a stretch in your abdominal muscles.
22
Baby Pose
Sit back on your heels and stretch your arms forward. You should feel relaxation in your back.
Safety Notes
Consult a healthcare provider if you have any pre-existing conditions such as chronic back pain, knee issues, or cardiovascular concerns.
Duration: 21m 56s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOverweightHypertensionMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossFlexibility / Range of MotionCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Legs💪 Core💪 Arms💪 Shoulders
Category
Low ImpactCardioStrengthWarm UpCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#21 min#half hour#Low Impact#Cardio#Strength#Warm Up#Cool Down#beginner#None#Full Body#Legs#Core#Arms#Shoulders#low