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30-minute low-impact, bodyweight workout!

30-minute low-impact, bodyweight workout that’s perfect for staying active at home while being gentle on the joints. This workout will help improve strength, flexibility, and endurance without high-impact movements.

30-Minute Low-Impact Bodyweight Workout

🕒 Warm-Up (5 minutes)
Perform each move for 30 seconds, repeat twice:

  • March in place – Keep a steady pace to get your blood flowing.

  • Shoulder rolls – Roll shoulders forward and backward.

  • Side-to-side step with arm swings – Step side to side while swinging your arms.

  • Standing knee lifts – Lift your knees one at a time, engaging your core.

  • Gentle torso twists – Slowly twist your torso side to side.

🕒 Workout (20 minutes)
Perform each exercise for 40 seconds, rest for 20 seconds between moves. Complete two rounds.

1️⃣ Bodyweight Squats – Stand with feet hip-width apart, lower down like sitting in a chair, then stand up.

2️⃣ Wall Push-Ups – Place hands on a wall, step back slightly, lower your chest toward the wall, then push back.

3️⃣ Seated Leg Lifts – Sit on the floor with legs extended, lift one leg at a time, engaging the lower core.

4️⃣ Step-Back Lunges – Step one leg back into a lunge, return to standing, then switch sides.

5️⃣ Standing Side Leg Lifts – Stand tall, lift one leg out to the side, lower it, and switch sides.

6️⃣ Glute Bridges – Lie on your back, bend your knees, lift your hips off the ground, squeeze your glutes, then lower.

7️⃣ Seated Arm Circles – Sit on a chair or stand, extend arms out to the sides, and make small circles.

8️⃣ Side Leg Taps – Stand with feet together, step one foot to the side while keeping the other planted, and switch sides.

9️⃣ Seated Core Twists – Sit on the floor or a chair, twist your torso side to side while engaging your core.

10️⃣ Calf Raises – Stand with feet hip-width apart, lift your heels off the ground, then lower back down.

🕒 Cool-Down (5 minutes)
Hold each stretch for 30 seconds:

  • Standing hamstring stretch – Hinge at the hips, reach for your toes.

  • Quad stretch – Hold one ankle, pull it toward your glutes.

  • Seated shoulder stretch – Extend one arm across your body, hold with the opposite hand.

  • Neck stretch – Gently tilt your head to one side and then the other.

  • Deep breathing – Inhale deeply through your nose, exhale through your mouth.

This workout is great for building strength and mobility while keeping things low impact. Let me know if you’d like modifications or variations! 🚀💪




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