At-Home Low Impact Workout (No Equipment + No Jumping!)

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Searching for a high-intensity exercise with low-impact strikes? Get your physique transferring with this at-home exercise designed particularly for mamas (as a result of, #themotherhoodisreal when understanding post-childbirth). You may modify each motion to satisfy you precisely the place you might be at bodily; take heed to your physique and adapt as wanted. This body-weight, no leaping exercise focuses on workouts that may work your decrease physique – out of your front room, your yard, or your at-home gymnasium area (it is also good in case you have neighbors in a downstairs unit or a sleeping child on a ground beneath you).




No gear wanted, and not one of the actions contain high-impact, so, you will not wake a sleeping child or bug your housemates or neighbs…whether or not you might be in search of one thing low-impact as a consequence of harm, a slow-healing post-childbirth bod, or since you’re wanting to maintain noise ranges down, get your coronary heart price up and sculpt your lower-body with this low-impact firming exercise.




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  1. Repeater Knee
  2. Quick Ft Vast to Slender
  3. Shuffle
  4. Attain Excessive & Attain Low
  5. Squat & Energy Knee





1. Repeater Knee

Plant your proper foot and lengthen your left leg behind you along with your foot on the bottom. Bend your proper knee, hinge your torso barely ahead, and get weight off of your left foot. Drive your left knee in in direction of your chest & again out behind your to faucet the bottom. Repeat this knee pull as quick as you possibly can, whereas pumping your arms as in case you had been operating. Attempt to maintain your whole weight in your entrance bent leg. Do every leg for 1 minute.


2. Quick Ft Vast to Slender

Begin along with your ft wider than your hips. Run your ft as quick as you possibly can as you rely to eight. As your ft are operating, transfer them nearer collectively to be underneath your hips and keep there as you rely to eight. Run your ft again out broad, and repeat this course of for the complete minute. Repeat this for 1 minute.

3-1three. Shuffle

Along with your ft collectively, bend your knees right into a squat place. Begin stepping to the precise twice & ending along with your left foot tapping behind you. Then, step to the left twice ending along with your proper foot tapping behind you. Start to make the aspect stepping extra of a fast change of the ft, or a shuffle. Repeat this for 1 minute.

4-1four. Attain Excessive, Attain Low

Begin along with your ft collectively. Faucet your proper foot out to the aspect whereas your proper hand reaches up. Change so your left foot is tapped out to the aspect & attain your left hand all the way down to the bottom, whereas preserving your again flat & booty protruding behind you. Change again & forth for 1 minute earlier than switching sides.

55. Squat & Energy Knee

Along with your ft hips distance aside, bend your knees sinking your weight into your heels. Press by means of your heels to face up whereas lifting your proper knee in direction of your chest. Decrease the precise foot down as you come to your squat. This time as you stand, raise your left knee as an alternative. As you proceed this movement, put your effort into the knee raise so that you’re lifting with vitality! Proceed to alternate your knee lifts for 1 minute.




Tag us on Instagram to indicate us the way you’re getting your at-home exercise on! @FIT4MOMHQ. Looking to demo a free virtual class? Head over to our FB page.

PS – Don’t forget to stretch it out when you’re done and take some time for your body to recharge and recover. Our restorative workout is the perfect add-on to this workout! Click here.03 Down Dog-1




FIT4MOM values neighborhood care above all else, and we wish to do our half in “flattening the curve” of potential new circumstances of the COVID-19/Coronavirus. Flattening the curve means lowering the velocity with which new individuals are contracting the virus, which permits our healthcare system to maintain up and care for individuals who want it most. By taking preventative actions now, we will be a part of a collective, coordinated, and smart set of actions, which might assist our aged, our healthcare employees and our neighborhood… so let’s do our half.





FIT4MOM communities throughout the U.S. are rallying to create on-line exercises, digital playgroups for youths, and sources for mothers to remain bodily and mentally robust and wholesome throughout these unsure occasions. Mama, in case you might use a village proper now, we have you. To discover a Digital Village close to you, please enter your metropolis or zip code here





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