When I say nearly everyone struggles with workout motivation at some point, I mean it. I’m a fitness instructor and certified personal trainer, and I’ve had plenty of days when I’m just not jazzed about breaking a sweat.
Oftentimes, the biggest hurdle to unlocking these gains is getting started–which is why I created a gentle yet effective workout that’s way less daunting than lifting weights, going on a run, or busting your butt in spin class.
The moves are low-impact, beginner-friendly, and a feel-good combination of mobility and light strength work. You don’t need boundless energy or any equipment to pull it off; all you need is your bodyweight. It should only take you about ten to 15 minutes to complete.
Spend a few minutes warming up with moves like jumping jacks, high knees, shoulder circles, and standing torso rotations. Now you’re ready for the workout.
How to Do This Low-Impact Workout Routine
Here are the steps to complete the circuit:
- Perform the following exercises in the order listed below.
- Do each for 60 seconds before moving on to the next.
- Once you’ve completed all five exercises, rest for 30 to 60 seconds (or more, as needed).
- Repeat the circuit for two to three total rounds.
Note that each exercise contains an optional progression to make it more intense. Feel free to implement those on your second or third round of the circuit if your energy levels rise–or ignore them entirely.
1. Inchworm
A tame variation of the burpee, this full-body move helps boost blood flow while gently stretching your hamstrings. It also delivers a light challenge to your core and shoulders.
How to Do It:
- Stand tall with feet hip-distance apart, arms at your sides. This is the starting position.
- Bend your knees slightly as you fold your torso forward and place your palms on the ground a few feet in front of your toes.
- Keeping your feet in place, walk your hands out until they’re directly underneath your shoulders, and your body is in a high plank position.
- Pause here for a moment, then reverse the motion to return to the starting position. This is one rep.
- Continue performing reps at a slow and steady pace for 60 seconds.
- Optional: Make it more intense by adding a plank up-down to each rep. Once you get into the high plank position, lower down onto your forearms, moving one arm at a time, then reverse the motion to come back into the high plank.
2. Reverse Lunge to Knee-Up
Reverse lunges tend to be more beginner-friendly and gentler on the knees than the standard forward lunge. This variation adds a balance challenge (which requires extra core activation) with the knee-up. Go at a slow, steady pace so the focus is on balance and control rather than on spiking your heart rate.
How to Do It:
- Stand tall with feet hip-distance apart, arms at your sides.
- Step one foot behind you.
- Bend both knees to 90 degrees to lower down in the lunge.
- Pause for a moment, then press through your front heel to stand up on one leg.
- Without putting the raised foot down, lift your knee up toward your chest. Engage your core to steady your balance. This is one rep.
- Pause for a moment, then without putting that foot down, immediately step it back into another lunge. (If that’s too much of a balance challenge, tap your foot to the ground before going into the lunge.)
- Continue performing reps on this leg for 30 seconds; then switch sides and repeat for another 30 seconds.
- Optional: Make it more intense by adding a small hop to the knee-up.
3. Push-Ups to Downward-Facing Dog
This strength-stretch combo move activates the chest, core, and arms while loosening the hamstrings and calves. Feel free to drop to your knees for the push-up if the traditional from-your-toes version feels too intense. Also, take as much time as you’d like in the downward dog; it’s totally fine to bias this exercise towards the stretch component.
How to Do It:
- Start in a high plank with feet hip-distance apart and palms flat on the ground, shoulders over wrists. Engage your core so that your back is flat (not arched or rounded). Your body should form an unbroken line from the back of your head to your ankles.
- Bend your elbows to lower yourself down to the ground, keeping your core engaged and your back flat. Your body should move as one unit here.
- Lower down as far as you can while keeping good form, then pause for a moment before straightening your arms to return to the starting position.
- Now shift your hips up and backwards to come into a downward dog. Reach your heels towards the ground and straighten your legs as much as you comfortably can. (If, like me, you have super tight hamstrings, you’ll likely need to bend your knees.)
- Hold here for several breaths, then shift your weight forward to return to high plank. This is one rep.
- Continue performing reps for 60 seconds, moving at a slow and steady pace.
- Optional: Make it more intense by doing multiple push-ups before shifting into the downward dog.
4. Squat to Side Leg Lift
The bodyweight squat is a super functional exercise that’s great for boosting blood flow and improving overall mobility. This variation incorporates alternating side leg lifts for bonus glute activation.
How to Do it:
- Stand tall with feet hip-distance apart, arms at your sides. This is the starting position.
- Bend your knees and push your hips back like you’re sitting in a chair to lower down into a squat.
- Pause at the bottom for a moment, then press through your heels to return to standing.
- Once you’re standing, lift one leg up straight out to the side as far as you comfortably can, then bring it back down to the ground to return to the starting position.
- Do another squat, then complete a leg lift on the other side.
- Continue this pattern, alternating sides, for 60 seconds.
- Optional: Make it more intense by turning the side leg lift into a side power kick.
5. Dead Bug
This gentle, on-the-ground core move is the ideal way to end your lowkey workout. The dead bug is great for strengthening and stabilizing muscles in your midsection.
How to Do it:
- Lie on the ground in reverse table top position.
- Raise both arms directly over your shoulders and lift your thighs directly over your hips, with knees bent and shins parallel to the ground.
- Engage your core so that your low back is pressed into the ground. This is the starting position.
- Inhale, then on your exhale, simultaneously extend one arm and the opposite leg as far as you comfortably can while keeping your low back pressed into the ground and your other limbs still. Pause, then reverse the movement as you inhale and return to the starting position.
- Now repeat with the other arm and opposite leg.
- Continue this pattern, alternating sides, for 60 seconds.
- Optional: Make it more intense by extending all four limbs at the same time.
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