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40-Minute Low Impact Workout (Cardio + Unilateral Strength)

By: Lindsey Bomgren, CPT | July 7, 2023

This spicy low impact workout is proof that you don’t need high impact jumping to get a high intensity workout. We’re combining no jumping cardio exercises with unilateral (or single-sided) strength training. This is my favorite way to build strong abs and core muscles.

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Low impact exercises don’t have to be low-intensity or boring. This low impact workout routine is proof that you can get a great, full body workout without jumping.

This no repeats workout is full of variety (30 different low impact exercises) to keep your mind and your body busy. This workout is perfect for those days when you need a little extra motivation to get moving.

two women performing a lunge exercise with towel slide in a low impact workout

Low Impact Workout FAQs

What Are The Benefits Of Low Impact Workouts?

Low impact exercise is great for all seasons of life and has several health benefits. Low impact workouts are scalable for various fitness levels, raise your heart rate and burn calories, are joint friendly, quiet and apartment-friendly, and they prevent injury and your risk of heart disease.

What Are Good Low Impact Exercises?

Some of the most popular forms of low impact activity include: yoga, pilates, water aerobics, elliptical, rowing machine, swimming and the stationary bike. These are great low impact choices, but it’s also nice to have options that provide more variety and focus on building total body strength (while also burning calories).

low impact cardio | home low impact workout

40-Minute Low Impact Workout: Unilateral Strength and Cardio

This no repeats, no jumping workout is the perfect high intensity, low impact way to build strength and improve your cardiovascular fitness at home.

You don’t need tons of high impact exercise to get a great workout — this routine is proof that the right combination of low impact movements will get your heart rate up (without all that extra pressure on your joints).

Plus we’re utilizing unilateral exercises to train our core in a non-traditional way. Unilateral, or single-sided movements are great for increasing stability, mobility, and targeting all the small stabilizing muscles in your core. 

I recommend adding a low impact workout like this to your weekly workout routine 1-2 times a week.

Workout Equipment:

A single medium-to-heavy dumbbell and optional sweat towel or glider. We are toggling between 15-20 lb weights in this workout video.

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two women holding one dumbbell at their chests in a low impact full body workout

Workout Instructions:

Follow along with the guided Low Impact Workout on YouTube, led by certified personal trainer Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (10 exercises per circuit)
  • Time Drop Format (circuit one is 45 seconds of work, 15 seconds rest; circuit two is 40 seconds of work, 20 seconds rest; circuit three is 30 seconds work, 30 seconds rest)
  • No Repeats (perform each circuit x1 set)
5 Low Impact Strength and Cardio Exercises for Beginners!

Workout Outline

CIRCUIT ONE: Lower Body
1. Uneven Squat Thruster and Dumbbell Pass
2. 2 Front Squats and 2 Slider Burpees
3. Narrow Lunge and Slide, R
4. Towel Jack Lunges, R
5. Staggered Deadlift, R
6. Single Leg Deadlift 3 Point Towel Pick Up, R
7. Narrow Lunge and Slide, L
8. Towel Jack Lunges, L
9. Staggered Deadlift, L
10. Single Leg Deadlift 3 Point Towel Pick Up, L

CIRCUIT TWO: Upper Body
1. Bear Crawl Slide and Single Arm Row, R
2. Glute Bridge Hamstring Curl and Single Arm Chest Press, R
3. Bear Crawl Slide and Single Arm Row, L
4. Glute Bridge Hamstring Curl and Single Arm Chest Press, L
5. Wide/Narrow Push Ups, R
6. Slider Burpee and 2 Single Arm Push Press, R
7. Lateral Lunge Single Arm Curl, R
8. Wide/Narrow Push Ups, L
9. Slider Burpee and 2 Single Arm Push Press, L
10. Lateral Lunge Single Arm Curl, L

CIRCUIT THREE: Cardio and Core
1. Squat and Pivot Press, R
2. Plank and Walk Hands Back to Bear and Dumbbell Slide
3. Squat and Pivot Press, L
4. 5 Second Plank Hold and 5 Wide Knee Pulls, R
5. Towel Slams
6. 5 Second Plank Hold and 5 Wide Knee Pulls, L
7. Lateral Push Towel Slams
8. Elevated Bird Dog Towel Slide, R
9. Squat Hold and Towel Drop Burpees
10. Elevated Bird Dog Towel Slide, L

Low Impact Workout At Home | two women performing towel slams for low impact cardio

Prefer to Watch On YouTube?

youtube icon Low Impact Workout

5 Low Impact Exercises At Home

Lateral Lunge And Single Arm Bicep Curl

Targets: Gluteus medius (the outer part of your butt used for side-to-side movements), quads, hamstrings, hip adductors and abductors, inner thighs, biceps and core.

two women performing a single sided lateral lunge and bicep curl

How To Do A Lateral Lunge And Single Arm Bicep Curl

  1. Stand with feet hip-distance apart with a towel or glider under your left foot. Hold a single, heavy dumbbell in your right hand.
  2. Slide your left leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
  3. Then, drive through your right heel to stand tall as you slide your left leg up to meet your right foot.
  4. Once standing, perform a single arm bicep curl on the right arm, pulling the dumbbell up to shoulder height. Core is engaged.

2 Single Arm Push Press And Slider Burpee 

Targets: Shoulders, rear delts, upper back muscles (with some assistance from the lower body) and core.

two women performing a single sided push press and low impact burpee

How To Do 2 Single Arm Push Press And Slider Burpee

  1. Stand with feet shoulder-width apart, slight bend in your knees, holding one dumbbell in your left hand at shoulder height. Palm facing in (neutral grip). Place a towel or glider under both feet.
  2. Drop into a shallow squat; about a 2-inch dip. Then press through your heels, and push the dumbbell overhead; left arm straight overhead, right arm straight out for counterbalance. Lock out the dumbbell overhead.
  3. Lower the dumbbell down to starting position at shoulder-level, then lower all the way down to the ground to perform a slider burpee.
  4. Place the dumbbell in your left hand on the ground, keeping your hand on the dumbbell. Place your right palm flat on the ground.
  5. Slide back into a high plank position, hold for a second, then pull your feet back in and return to standing position.

Modification: Omit the burpee and just perform single arm push presses.

Glute Bridge Hamstring Curl And Single Arm Chest Press

Targets: Legs, glutes, hamstrings, hips, chest, shoulders, abs and core.

two women performing a single leg glute bridge with chest press

How To Do A Glute Bridge Hamstring Curl And Single Arm Chest Press

  1. Lie flat on the floor on your back with your knees bent and feet flat on the ground. Hold one dumbbell in your left hand and place a towel or glider under your opposite, right foot.
  2. Press through the heels to lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. You’ll hold this glute bridge position for the entire set.
  3. Drive the dumbbell in your left hand overhead. As you do so, slide your right foot out, extending your right leg long.
  4. As you lower the dumbbell in your left hand back toward your chest with control, pull your right heel back towards your glute; returning to the starting position.

Modification: Omit the hamstring slide and just perform a glute bridge hold with single arm chest press.

Single Leg Deadlift With 3-Point Towel Pickup 

Targets: Legs, hamstrings, glutes, hips, abs and core.

A great standing ab exercise that will challenge your balance and core strength.

two women performing a single leg deadlift with a 3 point towel pick up exercise

How To Do A Single Leg Deadlift With 3-Point Towel Pickup

  1. Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot and kickstand or float your left foot off the ground, balancing on your right leg. Hold a towel in your left hand.
  2. Drop the towel to the ground, out to your left side and slightly in front of you. With your right knee bent, hinge at your hips extending your left leg behind you as you lower down towards the ground to pick up the towel, balancing on your right leg. Keep your hips square to the ground. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone.
  3. Pick up the towel with your left hand, then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position. Bring your floating back leg up to meet your standing right leg again.
  4. Then, drop the towel directly in front of you. Again, hinge at your hips extending your left leg behind you as you lower down towards the ground to pick up the towel, balancing on your right leg. Keep your hips square to the mat. Pick up the towel again and drive through your front right heel to return to the starting position.
  5. Finally, drop the towel to your right side, slightly in front of you. Again, hinge at your hips extending your left leg behind you as you lower down towards the ground to pick up the towel, balancing on your right leg. Keep your hips square to the mat. Pick up the towel again and drive through your front right heel to return to the starting position.

Modification: Perform a staggered stance deadlift instead of a single leg deadlift.

Narrow Lunge And Towel Slide

Targets: Legs, glutes, quads (top of the thighs), hamstrings, calves, chest, shoulders and core.

two women performing a narrow lunge and towel slide in a unilateral workout

How To Do A Narrow Lunge And Towel Slide

  1. Stand with feet hip-width apart. Hold one dumbbell at your chest horizontally and place a towel or glider under your right foot.
  2. Transfer the weight into your left foot. Then slide your right leg slightly behind your left foot and drop into a shallow reverse lunge. Dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Hold at the bottom of this shallow lunge as you slide the towel under your right foot back; extending your right leg long.
  4. Then, slide the right foot back into the shallow lunge stance.
  5. Drive through your front, left heel and glute to stand back up to the starting position.

Modification: Omit the towel slide and just perform a step back lunge.

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