I have been doing workouts at home for many years now. And I have learned one thing for sure. You do not need to jump around to get fit. You do not need to run on a treadmill. You do not need to lift heavy weights. All you need is some space on your floor and the willingness to move your body.
Today I want to share a workout that I truly believe in. It is simple. It is safe. And it works every single muscle in your body. The best part is that you can do it right in your living room. No equipment needed. No gym shoes required. Just you and your body.
Let me tell you something honest. When I first started exercising, I made a big mistake. I thought I had to do hardcore workouts. I thought I had to jump and sweat like crazy. But my knees started hurting. My back started complaining. I felt tired all the time. That is when I discovered low impact full body workout at home.
And my whole life changed after that.
What Is This Workout Really About?
Let me explain this in the simplest way possible.
Low impact simply means no jumping. That is it. Nothing more. Nothing less. When you jump, your feet leave the ground and then they hit the ground again. That hitting creates a shock. That shock travels up your legs. It goes to your knees. It goes to your hips. It goes to your lower back. Over time, that shock adds up. And your joints start to feel it.
But when you keep one foot on the ground, that shock does not happen. Your movements become smooth. Your joints feel happy. Your body feels light. And you can still work your muscles just as hard. So remember this one rule. At least one foot stays on the ground at all times. That is low impact. That is all there is to it.
Now do not think that low impact means easy. That is a big misunderstanding. Let me give you an example. Have you ever done a squat slowly? I mean really slowly. Like taking five seconds to go down. And five seconds to come up. That is tough. Your legs start burning within seconds. Your heart starts beating faster. You start sweating. So low impact does not mean low effort. It just means smart effort. It means working hard without hurting yourself. And that is what we all want, right?
Read Also: Strength Training Routine For Women Over 40
Why I Love This Workout So Much?
There are so many reasons to love this workout. Let me tell you about them from my own experience.
First, my knees do not hurt anymore. Before, whenever I exercised, my knees would make cracking sounds. They would feel sore the next day. But with low impact workouts, that problem completely went away. I can exercise every single day now without any pain.
Second, this workout is for everyone. My mother does this workout. She is sixty five years old. My younger sister does this workout. She is in her twenties. My neighbour who had a knee surgery does this workout. And they all love it. This is not a workout for one type of person. It is for all types of people.
Third, I can do this workout anywhere. When I travel, I do it in my hotel room. When I visit my parents, I do it in their backyard. When the weather is bad, I do it inside my house. I never need to worry about finding a gym. I never need to pack any equipment.
Fourth, this workout has made my body stronger in ways I did not expect. My balance has improved. My posture has improved. Even my walking has become more steady. These are small things but they make a big difference in daily life.
Fifth, I feel safe doing this workout. I never worry about falling or twisting my ankle. I never worry about pulling a muscle. Everything is controlled. Everything is gentle. And that gives me peace of mind.
Getting Your Body Ready
Before you start the main workout, you need to wake up your body. Think of it like warming up a car before driving. You do not just start driving right away. You let the engine run for a bit. Your body is the same way.
Here is what I do before every workout. It takes me about two minutes. Sometimes less. But it makes the workout so much better.
I start by just standing still. I take three deep breaths. I close my eyes for a moment. I tell myself that I am about to do something good for my body. This is a small thing but it helps me focus.
Then I start marching. I march in place. But I do it gently. No high knees. No big movements. Just easy lifting of my feet. My arms swing naturally by my sides. I do this for about thirty seconds.
Next I do some circles with my hips. I stand with my feet apart. I put my hands on my hips. I make slow circles. First clockwise. Then counter clockwise. This loosens up my lower back. This part feels really good actually.
After that I do arm circles. I stretch my arms out. I make small circles going forward. Then I switch and make circles going backward. My shoulders start feeling loose and ready.
Finally I roll my ankles. I lift one foot. I roll the ankle in circles. Then I switch to the other foot. This helps me feel stable when I start the workout.
That is it. Nothing fancy. Nothing complicated. Just simple movements to get my blood flowing.
The Actual Workout
Now we come to the main part. This is the workout that I do three times every week. And I want to share it with you. The workout has five exercises. Each exercise works a different part of your body. Together they cover your whole body. From your head to your toes. Everything gets attention. I will explain each exercise step by step. I will tell you how to do it. I will tell you what to feel. I will tell you what to watch out for.
First Exercise
This one is called a squat. But not a deep squat. A gentle squat. A squat that feels comfortable. Stand with your feet shoulder width apart. That means your feet are directly under your shoulders. Not too wide. Not too narrow. Now imagine there is a chair behind you. You are going to sit on that chair. But you are not actually sitting. You are just lowering your body like you are about to sit.
Go down slowly. Do not drop down. Control the movement. Go down until your thighs are parallel to the floor. Or go down as far as feels comfortable. If you can only go down a little bit, that is okay. You will improve over time. Now come back up. Push through your heels. Not your toes. Your heels. Squeeze your butt muscles at the top. Hold that squeeze for one second. That is one repetition. Do this twelve times. Then rest. What this exercise does is simple. It works your thighs. It works your butt. It works your core. These are big muscles in your body. Working them burns a lot of calories.
Second Exercise
This one is called a hip hinge. I know the name sounds fancy but the movement is very simple.
Stand with your feet shoulder width apart. Keep your back straight. I mean really straight. Imagine a rod running down your spine. That rod cannot bend. Now push your hips backward. Like you are closing a car door with your butt. Go back a few inches. Not too far. Just enough to feel a stretch in the back of your legs.
Your knees will bend slightly. That is natural. Do not lock your knees. Keep them soft. Now squeeze your butt muscles and push your hips forward. Come back to standing. That is one repetition. Do this twelve times.
What this exercise does is important. It works the back of your legs. It works your lower back. It works your butt. These are muscles that get weak from sitting all day. This exercise wakes them up again.
Third Exercise
This one is called a wall push up. You need a wall for this. Any wall will do. Stand facing a wall. Place your hands on the wall. Your hands should be at shoulder height. Your hands should be shoulder width apart. Now step back. Take two or three steps back. Your body should be leaning toward the wall. Your arms should be straight. Now bend your elbows. Lower your chest toward the wall. Stop when your nose is close to the wall. Your body should stay straight like a plank.
Now push away from the wall. Straighten your arms. Come back to the starting position. That is one repetition. Do this twelve times.
What this exercise does is great. It works your chest. It works your shoulders. It works your arms. It even works your core because you have to keep your body straight.
If this feels too easy, you can do it on a counter. If it still feels easy, you can do it on the floor. But most people find the wall version challenging enough.
Fourth Exercise
This one is called a glute bridge. You need to lie down for this.
Lie on your back on the floor. Bend your knees. Place your feet flat on the floor. Your feet should be hip width apart. Keep your arms by your sides on the floor.
Now squeeze your butt muscles. Lift your hips off the floor. Go up as high as you can. Your body should form a straight line from your shoulders to your knees.
Hold this position for two seconds. Feel the squeeze in your butt.
Now lower your hips back down. Do not drop them. Control the movement. Touch the floor gently.
That is one repetition. Do this twelve times.
What this exercise does is powerful. It works your butt more than any other exercise. It also works your lower back. It works your core. This is one of the best exercises for people who sit a lot.
Fifth Exercise
This one is called a dead bug. Again, the name sounds weird but the exercise is simple.
Lie on your back on the floor. Lift your legs up. Bend your knees so they are at a ninety degree angle. Your shins should be parallel to the floor.
Now reach your arms straight up toward the ceiling. Your hands should point up.
Now slowly lower your right arm and your left leg toward the floor. Keep your lower back pressed into the floor. Do not let your back arch.
Stop before your arm and leg touch the floor. Hold for a moment. Then bring them back up.
Now do the same with your left arm and your right leg.
That is one repetition. Do this ten times on each side.
What this exercise does is fantastic. It works your core muscles. It works your stomach. It works your lower back. It works your coordination too. This exercise makes you feel stable and low impact full body workout at home.
Putting It All Together
Now you have all five exercises. Let me tell you how to put them together into a complete workout.
Start with the warm up. That takes about two minutes.
Then do the first exercise twelve times. Rest for thirty seconds. Do the second exercise twelve times. Rest for thirty seconds. Do the third exercise twelve times. Rest for thirty seconds. Do the fourth exercise twelve times. Rest for thirty seconds. Do the fifth exercise ten times on each side. Rest for thirty seconds.
That is one round. Now you take a break. Walk around for a minute. Drink some water.
Then do a second round. Do all five exercises again. Same number of repetitions. Same rest in between.
That is the whole workout. Two rounds. It takes about fifteen to twenty minutes. Maybe a bit more if you are slow. Maybe a bit less if you are fast.
You May Also Like: 10 Kg Weight Loss In 7 Days Diet Plan For Female
Making It Your Own
Here is something important. This workout is not set in stone. You can change it to fit your needs.
- If twelve repetitions is too many, do eight. If eight is too many, do five. Just do what you can. Over time, you will be able to do more.
- If thirty seconds of rest is not enough, take sixty seconds. If you need more, take more. There is no rule about how long you should rest. Rest as much as you need.
- If you want to make the workout harder, slow down the movements. Go down very slowly. Come up very slowly. This makes your muscles work harder without adding any weights.
- If you want to make the workout easier, do fewer repetitions. Or take longer rest breaks. Or just do one round instead of two.
The workout should serve you. You should not serve the workout. Make it work for you.
What To Do On Other Days?
I do this workout on Monday, Wednesday, and Friday. That is my schedule. But you can choose any three days that work for you.
On the other days, I do not do this workout. I give my body a rest. Rest is when your muscles grow and get stronger. Without rest, you will not see results. So do not skip rest days.
But rest days do not mean doing nothing. You can go for a walk. You can do some stretching. You can play with your kids or your pets. Just keep your body moving in a gentle way.
Some people ask me if they can do this workout every day. I tell them they can try. But I also tell them to listen to their body. If you feel tired or sore, take a break. There is no rush. Fitness is a long journey. Not a short race.
Common Mistakes To Avoid
I want to share some mistakes I have made. So you do not make them too.
One mistake is rushing through the exercises. When I first started, I wanted to finish quickly. So I moved fast. But that did not help me. Moving fast makes you lose control. You stop using your muscles properly. Slow down. Control every movement. You will get better results.
Another mistake is holding my breath. I used to hold my breath when the exercise got hard. But that is not good. Breathing gives your muscles oxygen. Without oxygen, your muscles get tired quickly. Breathe out when you push. Breathe in when you relax. Keep your breath steady.
Another mistake is not listening to my body. Sometimes I would push through pain. I thought that was good. I thought that was strong. But that is foolish. Pain is a warning sign. Your body is telling you something is wrong. Listen to it. Stop if something hurts. Change the exercise if needed.
Another mistake is not being consistent. I would do the workout for a week. Then I would stop for two weeks. Then I would start again. This does not work. Consistency is the key. Doing a little bit regularly is better than doing a lot once in a while.
My Personal Experience
I have been doing this workout for over a year now. And I cannot tell you how much it has changed my life.
Before this, I used to get tired easily. Climbing stairs made me breathless. Carrying groceries made my arms hurt. I felt weak and lazy all the time.
Now I feel strong. I climb stairs without losing my breath. I carry heavy bags without struggling. I have more energy throughout the day. I sleep better at night. My mood has improved. I feel happy and positive.
The best part is that I did not have to hurt myself to get these results. I did not have to join an expensive gym. I did not have to buy any equipment. I just moved my body in a smart way. And my body responded.
If I can do this, anyone can do this. I am not special. I am not super fit. I am just a regular person who decided to take care of their body. And you can do the same.
A Realistic Schedule
Let me give you a very realistic schedule. This is what I actually follow. Not what some magazine tells me to follow.
- Monday morning. I wake up. I drink some water. I do the workout. It takes about twenty minutes. Then I take a shower. Then I start my day.
- Wednesday morning. Same thing. Wake up. Drink water. Do the workout. Take a shower. Start my day.
- Friday morning. Same thing again. Wake up. Drink water. Do the workout. Take a shower. Start my day.
- Saturday and Sunday. I do something fun. I go for a walk in the park. I play cricket with my friends. I just move my body in whatever way feels good.
- Tuesday and Thursday. I rest. I do nothing. I just let my body recover.
- That is my schedule. It is simple. It is easy to remember. It fits into my life without causing any stress.
- You can follow the same schedule. Or you can make your own. The important thing is to pick a schedule and stick to it.
What To Expect In The Beginning?
When you start this workout, you might feel a few things. Let me tell you what they are so you are not surprised.
You might feel muscle soreness. This is normal. When you use muscles that you have not used in a while, they feel sore. The soreness usually comes a day after the workout. It goes away after a day or two. Do not worry about it. It means your muscles are getting stronger.
You might feel tired after the workout. This is also normal. You are using energy. You are pushing your body. You should feel tired. But it should be a good tired. Not an exhausted tired.
You might find the exercises hard at first. That is okay. Your body is learning. Your muscles are getting used to the movements. Give it time. After a few sessions, the exercises will feel easier.
You might not see results right away. Do not expect to see changes in the mirror after one week. The changes happen slowly. First you will feel stronger. Then you will see your clothes fitting better. Then you will see changes in the mirror. Be patient. Trust the process.
A Few More Important Words
I want to say one more thing before we end. And I think this is the most important thing of all.
This workout is not about punishment. It is not about hurting yourself. It is not about looking a certain way. It is about taking care of yourself. It is about doing something good for your body. It is about feeling strong and capable.
So when you do this workout, do it with love. Do not do it because you hate your body. Do it because you love your body. Do it because you want to take care of yourself. Do it because you deserve to feel good.
When you change your mindset, everything changes. The workout becomes something you look forward to. It becomes something that gives you energy instead of taking it away. It becomes something that makes you feel proud of yourself.
So start today. Do not wait for Monday. Do not wait for next month. Do not wait for January first. Start right now. Stand up. Do the warm up. Do the first exercise. Just start. That is all it takes.
I believe in you. Now you have to believe in yourself.
Conclusion
Before you start any exercise program, talk to your doctor. This is especially important if you have any health problems. Your doctor knows your body better than anyone. They can tell you if this workout is safe for you. And always listen to your body. If something does not feel right, stop. You are the only one who knows how your body feels. Trust yourself. Be kind to yourself.
