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22-minute Low Impact Full Body Workout for Weight Control
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
22-minute workout video. Low Impact, Cardio. targeting Full Body, Legs, Core. low intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Muscle Strength, Stress Reduction / Better Sleep.
⏱️ Key Moments
Summary:The workout consists of a series of low-impact exercises aimed at beginners, focusing on cardiovascular endurance and muscle strength through simple movements like marching, squats, and punches.
🏃 Guide
This workout is designed for beginners, those returning from injury, or individuals with a sedentary lifestyle. It provides a gentle introduction to exercise, helping to improve fitness while minimizing strain.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Marching on the Spot
Lift knees to raise heart rate; keep back straight. Feel your heart rate increase. Safety: Start slow if necessary.
2
Toe Touches
Reach down to touch toes, alternating sides. Feel the stretch in your spine. Safety: Avoid overextending.
3
Step Back and Reach
Step back while reaching forward with hands. Feel the stretch in your legs and back. Safety: Maintain balance.
4
Star Jumps
Jump or step out to the side, raising arms overhead. Feel the engagement in your legs. Safety: Modify if needed.
5
Squats
Sit back as if in a chair; keep back straight. Feel the activation in your quads. Safety: Go shallow if necessary.
6
Side Steps with Punch
Step to the side while punching forward. Feel the core engagement. Safety: Maintain a steady pace.
7
Kneeling Core Hold
Hold a plank position on knees, engaging core. Feel the tension in your abdomen. Safety: Avoid sagging hips.
8
Sumo Squats
Wide stance squat, squeezing shoulder blades together. Feel the activation in your back. Safety: Keep movements controlled.
9
Cardio Punches
Throw quick punches while stepping back. Feel your heart rate increase. Safety: Avoid locking elbows.
10
Mini Squats with Reach
Perform shallow squats while reaching up. Feel the stretch in your legs. Safety: Focus on form.
Safety Notes
Consult a physician before starting if you have chronic conditions like heart disease or severe obesity.
Duration: 22m 12s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOverweightHypertensionChronic Back Pain / Disc HerniationAnemiaDepressionAnxiety Disorders
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMuscle StrengthStress Reduction / Better Sleep
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Legs💪 Core
Category
Low ImpactCardio
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#22 min#half hour#Low Impact#Cardio#beginner#None#Full Body#Legs#Core#low