What equipment do I need for Low Impact Workout for Beginners to Improve Flexibility and Strength?

No equipment is needed for this workout. You can do it anywhere with just your bodyweight.

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Video Details

Name: Low Impact Workout for Beginners to Improve Flexibility and Strength
Uploaded: 2026-08-24
Duration: 16 min 11 s
Description: 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.

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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

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.

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.

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.

Slow Mo Burpees

Step back into a plank and return to standing. Focus on smooth transitions and engage your core.

Knee Drives

Drive knee towards elbow while standing. Feel the activation in your abs. Avoid rushing the movement.

Squat Hold

Hold a squat position to strengthen legs. You should feel tension in your thighs. Ensure knees do not cave in.

Slow Climbers

In a plank position, bring knees to chest slowly. Engage your core and maintain a steady pace.

Squat to Lateral Kick

Squat down and kick leg out to the side. Feel the glutes and thighs working. Control your movements.

Box Push-Ups

From knees, lower body and push up. Focus on form over speed to build strength.

Jab, Jab, Knee, Knee

Throw punches and drive knees up. Feel the cardio effect while maintaining a low impact.

Truffle Shuffle

Shuffle side to side while touching the ground. Engage your legs and maintain a soft landing.

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.

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