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Low Impact Workout for Beginners to Improve Flexibility and Strength
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
16-minute workout video. Low Impact, Cardio. targeting Full Body, Legs, Core. low intensity. helps with Weight Control / Fat Loss, Muscle Strength, Flexibility / Range of Motion, Stress Reduction / Better Sleep.
⏱️ Key Moments
Summary:This workout consists of a series of low-impact exercises aimed at beginners, focusing on building strength, flexibility, and cardiovascular endurance through controlled movements.
🏃 Guide
This workout is designed for beginners seeking a gentle yet effective way to enhance their fitness levels. It addresses the common challenge of finding time for exercise while ensuring low impact on the joints.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength and flexibility
Step-by-Step Guide
1
March on the Spot
Lift knees and pump arms to warm up. You should feel your heart rate increase. Ensure a gentle pace to avoid strain.
2
Squat to Knee Crunch
Squat down and bring knee to elbow. Engage your core and feel the stretch in your sides. Maintain good form to prevent injury.
3
Lateral Lunge to Knee Drive
Step out to the side, then drive the knee up. Feel the engagement in your legs and core. Keep movements controlled.
4
Slow Mo Burpees
Step back into a plank and return to standing. Focus on smooth transitions and engage your core.
5
Knee Drives
Drive knee towards elbow while standing. Feel the activation in your abs. Avoid rushing the movement.
6
Squat Hold
Hold a squat position to strengthen legs. You should feel tension in your thighs. Ensure knees do not cave in.
7
Slow Climbers
In a plank position, bring knees to chest slowly. Engage your core and maintain a steady pace.
8
Squat to Lateral Kick
Squat down and kick leg out to the side. Feel the glutes and thighs working. Control your movements.
9
Box Push-Ups
From knees, lower body and push up. Focus on form over speed to build strength.
10
Jab, Jab, Knee, Knee
Throw punches and drive knees up. Feel the cardio effect while maintaining a low impact.
11
Truffle Shuffle
Shuffle side to side while touching the ground. Engage your legs and maintain a soft landing.
12
Reverse Lunges
Step back into a lunge, alternating legs. Feel the strength in your legs and maintain control.
Safety Notes
Consult a physician before starting any new exercise program, especially if you have pre-existing conditions such as joint pain or cardiovascular issues.
Duration: 16m 11s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityHypertensionDiabetesPrediabetesChronic Back Pain / Disc Herniation
Therapeutic Goals
Weight Control / Fat LossMuscle StrengthFlexibility / Range of MotionStress Reduction / Better Sleep
⚠️ Caution
Consult your doctor if you have: Osteoarthritis, Rheumatoid Arthritis
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 strain
Tags
#16 min#medium length#Low Impact#Cardio#beginner#None#Full Body#Legs#Core#low