Free No-Equipment Full-Body Low Impact Exercises You Can Do in Under 30 Minutes



11/25/20233 min read

women dancing near mirror
women dancing near mirror

What Are Low Impact Exercises And Their Benefits?

Low impact exercises are workouts that put minimal stress on your joints and muscles. Unlike high-impact exercises, which involve jumping or pounding movements, low impact exercises are gentler on your body while still providing an effective workout. These exercises are suitable for people of all fitness levels, including beginners, older adults, and those recovering from injuries.

There are numerous benefits to incorporating low impact exercises into your fitness routine. Firstly, they help improve cardiovascular health by increasing your heart rate and improving blood circulation. Secondly, these exercises can help strengthen your muscles and bones, improving overall strength and stability. Thirdly, low impact exercises are great for weight management, as they burn calories and promote fat loss. Lastly, they can help reduce stress and improve mental well-being, as exercise releases endorphins, which are known as "feel-good" hormones.

Low Impact Exercises

Low-Impact Exercises You Can Do in Under 30 Minutes

When it comes to low impact exercises, you don't need fancy equipment or a gym membership. You can achieve a full-body workout right in the comfort of your own home. Here are some free no-equipment exercises that you can do in under 30 minutes:

1. Walking or Marching in Place

Start by standing with your feet hip-width apart. Lift your knees alternatively, as if you're marching in place. You can also take it up a notch by walking briskly around your living room or backyard. This exercise gets your heart rate up and is a great warm-up for the rest of your workout.

Walking in Place

2. Squats

Stand with your feet shoulder-width apart. Lower your body as if you're sitting back into an imaginary chair. Keep your knees aligned with your toes and your weight in your heels. Push through your heels to stand back up. Squats engage your glutes, quads, and hamstrings, providing a great lower body workout.


3. Push-Ups

Get into a high plank position with your hands directly under your shoulders. Lower your body by bending your elbows, keeping them close to your sides. Push back up to the starting position. If traditional push-ups are too challenging, you can modify them by performing them on your knees or against a wall. Push-ups target your chest, shoulders, triceps, and core.


4. Lunges

Stand with your feet hip-width apart. Take a step forward with your right foot, lowering your body until both knees are at 90-degree angles. Push through your right heel to stand back up, then repeat on the other side. Lunges work your glutes, quads, and hamstrings.


5. Plank

Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and hold this position for as long as you can. You can modify the plank by dropping down to your forearms. Planks target your core, shoulders, and back.


6. Glute Bridges

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top, then lower your hips back down. Glute bridges primarily target your glutes and hamstrings.

Glute Bridges

7. Mountain Climbers

Start in a high plank position with your hands directly under your shoulders. Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating legs as if you're running in place. Mountain climbers are a great full-body exercise that engages your core, shoulders, and legs.

Mountain Climbers

Perform each exercise for 30 seconds to 1 minute, depending on your fitness level. Rest for 30 seconds between exercises, and repeat the circuit 2-3 times for a complete full-body workout.


Low impact exercises are a fantastic way to stay active and improve your fitness without putting excessive strain on your body. Whether you're a beginner, have joint issues, or simply prefer a gentler workout, these free no-equipment exercises can help you achieve your fitness goals in under 30 minutes. Remember to listen to your body and modify the exercises as needed. So, lace up your shoes, clear some space, and get moving with these low impact exercises!