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10 minute beginner low impact workout

10 minute beginner low impact workout

This set of three low impact exercises is great for beginners. The workout can be done in only ten minutes and without any equipment, but for an added challenge I do recommend using a resistance band for those extra gains.

  1. Knee tucks
  2. Static spider
  3. Squats

Workout summary

  • Strengthens your core, improves flexibility, and engages muscles in your lower body
  • Can be done only 10 minutes
  • Ideal for beginners
  • Can be done at home with no equipment (resistance band optional)
  • Can be incorporated into other workout sessions
  • Good for males and females

Workout breakdown

These low impact exercises don’t put too much strain on your joints. Beginners can do this workout on its own or it can be incorporated into other exercise routines.

I recommend the exercises are completed in order of Knee Tucks, then move onto the Static Spider, and finish with Squats.

Repeat this set 3 times.

15 knee tucks

Find a strong, sturdy surface to position yourself on the edge of, like a chair or bench.

  1. Squeeze knees into chest. Keep your knees nice and tight together and slowly squeeze into your chest.
  2. When you extend your legs make sure they are kept straight.

Complete 15 reps.

15 static spiders

  1. Straight back. Keep your back straight and in line with the rest of your body the entire time.
  2. Knee drives. Drive your knee to your elbow, then alternate legs.

Complete 15 reps.

15 squats

Using a resistance band is optional for these squats, but I would recommend using one to get the full effect of the exercise.

  1. Downward squat. As you sit back in the squat position make sure you push your glutes back, squeezing them at the top.
  2. Push knees out. To keep the tension on the resistance band, push your knees out to really feel the benefits.
  3. Upward squat. Press through your heels to stand back up to the starting position. Squeeze your glutes as you extend your hips and knees.

Complete 15 reps.

Repeat these exercises 2 more times for a complete set of 3.

How does this workout help?

With this short 10 minute low impact workout, these three beginner exercises offer a combination of core strengthening, improved flexibility, and lower body benefits.

Knee tucks: this targets your abdomen and obliques to help get a flat and toned stomach. It strengthens your core muscles, which improves stability, protects your spine, and enhances balance.

Static spider: this primarily works your hamstrings and glutes while also engaging and stretching out your lower back and inner thighs. It improves flexibility and increases your range of motion in your lower body.

Squats: this works your glutes, quads, and hamstrings. It’s a great exercise for beginners as its simple, low impact, helps strengthen core muscles, and improves balance and stability.

Personal trainer sessions

I use a wide variety of low impact but highly effective workout routines with my clients who have seen fantastic results. If you’re a beginner and would like a more personalised workout plan, I give PT sessions tailored to your goals.

I provide in-person sessions in my private gym in Southwark SE1, or online personal training sessions that can be conducted from the comfort of your own home.

See my personal trainer packages.

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