10 minute beginner low impact workout
Strengthen your core, improve flexibility and engage lower body muscles - resistance band recommended
Only three exercises three times.
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Your 10 minute Low Impact Workout
Three exercises three times
Ease into your workout with three effective exercises, each repeated three times. Begin with a jog to your preferred location and then perform these three exercises three times.
Three Sets, 15 reps:
Exercise One – Knee Tucks
Exercise Two – Static Spiders
Exercise Three – Squats
Finish your workout with a jog home and some stretches!
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Let’s Take the First Step!
Hey guys, I’ve got some helpful tips for you on how to perform these exercises effectively.
- Begin by positioning yourself securely on the edge of a strong, sturdy surface such as a chair or bench.
- Keep your knees tightly together as you engage your core, slowly drawing them in toward your chest.
- Focus on squeezing your knees tightly against your chest at the top of the movement.
- When extending your legs, ensure they remain straight and controlled, fully extending before returning to the starting position.
15 reps – Static spiders
- Start in a plank position, ensuring that your back is straight and aligned with your body throughout the exercise.
- Drive one knee toward the corresponding elbow. Focus on squeezing your obliques as you perform this motion.
- Alternate legs with each repetition while keeping your movements controlled and steady to maximise effectiveness and prevent any swaying or rocking of your hips.
- Keep your back straight and in line with the rest of your body the entire time.
15 reps – Squats
- As you initiate the squat, push your glutes back while lowering your body, ensuring that your chest remains upright and your core is engaged.
- To maintain tension on the resistance band, actively push your knees outward, allowing you to fully feel the benefits of the exercise.
- When you press through your heels to rise back up, focus on squeezing your glutes tightly at the top of the movement.
While using a resistance band is optional, incorporating one is highly recommended, as it can significantly enhance the effectiveness of your squats and promote better muscle engagement.
RUN
Run Home & Give yourself a good stretch
New to fitness? Walking is a fantastic choice! As you feel more confident, gradually increase your intensity. Tag me in your results on Instagram @32.run.
Why not enhance your fitness journey with a PT session?
I implement a range of low-impact yet highly effective workout routines with my clients, who have experienced fantastic results. If you’re a beginner looking for a more personalised workout plan, I offer personal training sessions tailored to your specific goals. You can choose from in-person training at my private gym in Southwark SE1 or enjoy online personal training sessions from the comfort of your own home.
faq
BEGINNER LOW IMPACT WORKOUT
How does this beginner low-impact workout help with core strength?
The knee tucks in this workout specifically target your abdomen and obliques, helping to develop a flat and toned stomach. By strengthening your core muscles, you’ll enhance overall stability, protect your spine, and improve your balance.
What are the benefits of incorporating static spiders into my routine?
Static spiders primarily engage your hamstrings and glutes, but they also stretch and strengthen your lower back and inner thighs. This exercise not only improves flexibility but also increases your lower body’s range of motion, contributing to better overall movement efficiency.
Why are squats beneficial for beginners?
Squats are an excellent exercise for beginners because they are simple, low-impact, and highly effective. They engage key muscle groups such as the glutes, quads, and hamstrings. Moreover, squats help strengthen your core muscles and improve your balance and stability, laying a strong foundation for more advanced exercises.
Is this workout suitable for everyone?
This beginner low-impact workout is designed to be completed in just 10 minutes, making it accessible for people of all fitness levels. It’s particularly suitable for those who are new to exercise or prefer a gentler workout without the high-impact stress on joints.
How often should I do this beginner low-impact workout?
For best results, aim to incorporate this beginner low-impact workout into your routine 2-3 times a week. This frequency will help build strength, improve flexibility, and enhance overall fitness without overwhelming your body.
Can I modify these exercises if I have physical limitations?
Absolutely! The exercises in this workout can be modified to suit your individual needs. For instance, you can perform knee tucks with a reduced range of motion or use support when doing squats. Listening to your body and adjusting as necessary is key to safe and effective workouts.
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