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There’s no shortage of awesome exercises you can do at home. But a lot of the moves that don’t require special equipment do require jumping, and that can be tough on your joints. Plyometric moves, like jump squats, tend to be high-impact, and whether you’re sensitive, sore, or just have testy downstairs neighbors, you might want to stock up on suitable alternatives. Having some low-impact moves in your repertoire can help save your knees, ankles, and more—without sacrificing too much intensity.
Low-impact exercises are less stressful on your body, but still get your heart rate up and work your muscles fully.
“The label ‘low or high impact’ has to do with the effect the movement has on your body,” says celebrity fitness expert Lacey Stone of Lacey Stone Fitness.
Explosive jumps, for instance, require you to land with the force of your bodyweight and can be a lot for your joints to absorb. Your feet don’t have to leave the ground for a workout to be considered high impact. “Boxing is a perfect example of an upper-body workout that’s high impact because you’re pounding your upper body joints into a bag,” Stone says.
“High-impact moves are great for increasing cardio capacity quickly, and they tend to involve jumping, which creates an elevated heart rate and increased calorie burn,” says Stone, “but they should be paired with low-impact workouts.” It’s all about balance and doing what is right for your body.
While low-impact moves may not seem as dynamic as plyometric exercises (or powerful as a killer right hook), they can be just as challenging. Ideally, you should have a mix of both high- and low-impact moves during a week of workouts, with more low-impact exercises if your joints already bother you. (If you’re experiencing pain, you should always consult with a doctor.)
Here are 9 effective low-impact exercises to get you started.
These moves, chosen by Stone, require only a set of dumbbells (or no equipment at all)—and they’re definitely not easy.
1. Dumbbell Thruster
Whitney Thielman
“When you do compound exercises [that work multiple muscle groups], you burn more calories because you’re using multiple parts of your body at the same time. It’s efficient for and incredibly effective,” she adds.
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
- Hinge your hips back and lower into a squat. Go as low as you can.
- Then push through your heels to stand and press dumbbells overhead in one movement.
- Return to squat and repeat.
2. Step Up With Reverse Lunge
Whitney Thielman
“This is an awesome exercise because it does double duty on your legs [with the step and the lunge],” says Stone. “Also, when you step up you have to engage your abs even more to help you balance.”
- Stand in front of a box or step, about one foot away.
- Step up with your left foot and drive your right knee up towards your chest.
- Step your right foot back to the starting position and step your left back into a lunge, lowering your knee toward the ground (make sure your right knee doesn’t go past your right toes).
- Step your left leg back onto the step or box to repeat the movement. And don’t forget to do the other side!
3. Bridge With Chest Press
Whitney Thielman
“This is a fantastic move for your booty, hamstrings, core, and chest all in one,” says Stone.
- Start lying flat on your back with your knees bent. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Hold a set of dumbbells in your hands
- Lift your hips up while squeezing your glutes, creating one diagonal line from your shoulders to your knees.
- Holding the bridge position, bring your arms out to your sides and bend your elbows to about 90 degrees, so your hands are towards the ceiling. Push dumbbells over your chest until they touch and slowly lower them back down.
4. Plank Jacks
Whitney Thielman
Your core and your shoulders will both feel the burn with this plank variation, Stone says. And you can always walk your legs in and out instead of hopping.
- Start in high plank.
- Keeping your core engaged, jump your feet out and in (like jumping jacks).
- If your wrists bother you, try this move on your forearms, like this.
The post 9 Low-Impact Workout Moves You Can Do At Home appeared first on SELF.
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