There are many high and low impact workouts that you can do at home that won’t wake up your roommates or upset your downstairs neighbours. These moves also won’t require equipment or jumping, which can be tough on the joints. Plyometric moves like jump squats are high impact, and whether you are sore, sensitive or have sensitive downstairs neighbours, you could probably take not on some alternatives. Having low impact moves in your workout arsenal can help save your joints, knees and ankles without needing to sacrifice intensity.
Low impact exercises will be less strenuous on your body but will still be able to get that heart rate up and allow you to work out your muscles fully.
These are some effective low impact exercises to help get you started. Some of these moves will only need a set of dumbbells or no equipment.
Bridge with Chest Press
This is a great move that works out your hamstrings, glutes, core and chest at once. You start by lying on your back with your knees bent. Your feet should be hip width apart with your heels a few inches from your butt. Grab a set of dumbbells. Lift your hips up and keep your glutes squeezed, creating a diagonal line from your shoulders to knees. Holding this bridge position, bring your arms to your sides and bend your elbows at 90 degrees, with your hands up to the ceiling. Push the dumbbells over your chest until they touch and then slowly lower them down.
Step Up and Reverse Lunge
This is a good exercise since it will work out your legs double time by using the step up and lunge. And stepping up will also require you to engage your core.
Get a box and stand in front of it about a step away. Step up using your left foot and then raise your right knee to your chest. Step your right foot back to the starting position and step your left foot back into a lunge, lowering your knee to the ground but making sure that your right knee does not go past your toes. Step your left leg back on the box to repeat the movement and don’t forget to include the other side.
This variation will have your shoulders and core burning. And you can always walk your legs in instead of hopping if that is more comfortable for you.
You need to start in a high plank while keeping your core engaged. Then jump your feet in and out just like jumping jacks. If your wrists start to bother you, you can also do the exercise on your forearms.
The boat pose is a good one because it will teach you how to hold your abdominal muscles in the proper position.
Start by sitting with your knees bent with flat feet, grasp your legs under your thighs and lean back slightly. Then lift your feet off the floor so that your shins are parallel to the floor. Extend your arms straight out in front of you at shoulder height, with palms up. Straighten and raise your legs towards the ceiling until your body is in a V shape.