Low impact leg strength and cardio workouts

Group bodyweight workout


These two low impact workouts do not include any jumping exercises, and therefore will allow you to build leg strength without risking any injury to muscles and joints.

Make sure that you warm up first. Click here to pick up the key points of wam up from my previous blog. 

Workout 1

Here is the list of recommended exercises for the foundation workout. Watch the video below for the technique demonstrations.

  1. Squats
  2. Forwards lunges
  3. Side taps from narrow squats
  4. Curtsey lunges
  5. Side lunges
  • Start with 3 sets of each exercise. Each set should be 30 seconds. 
  • The length of recovery between each set should be determined by your level of fitness. 
  • To begin with a recovery time of 30 seconds should be about right.
  • As you get fitter, you can reduce this to 20 seconds, and then to 10 seconds.
  • You also have the option to increase the length of each set of exercise to 40, 45, or even 60 seconds.  

Workout 2

This workout is more dynamic and more challenging, but it is still low impact and easy on the muscles and joints.

  1. Narrow and wide squats
  2. Squat/lunge/lunge
  3. Squats with side leg lifts
  4. Tap backs from squat stance 
  5. Combination lunges

Take the same approach as workout one with regard to how long each exercise and each recovery period lasts.

Once you have completed these workouts several times, and they no longer resulting you becoming breathless you should be able to move on to the more dynamic cardio exercises as long as you haven’t experienced any joint pain.

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