45-Minute Low Impact Exercise: 5 Trisets for Cardio, Strength & Core

If your looking for a workout that delivers results without the impact, our 45-Minute Low Impact HIIT workout will do just that! And definitely don't think because it's low impact that it won't be a challenge. I was sore (in the best kind of way) for a few days after.

This workout is perfect women of all fitness levels and it skips the jumping but keeps the intensity with effective, joint-friendly moves. All you need is a set of dumbbells and a little space. Whether you’ve got 45 minutes or just enough time to complete a couple of trisets, this workout is here to energize and strengthen your body... and remember, something is always better than nothing!

What is Low Impact Exercise?

Low impact exercises are movements that minimize stress on your joints and involve at least one foot remaining in contact with the ground at all times. Unlike high-impact activities like running or jumping, low impact exercises are designed to reduce strain on the body while still delivering a highly effective workout.

These exercises focus on controlled, deliberate movements, allowing you to build strength, improve cardiovascular health, and enhance flexibility without the jarring motions that can sometimes lead to discomfort or injury.

Examples of low impact activities include walking, swimming, cycling, yoga, and strength training exercises. They are ideal for all fitness levels, especially if you are recovering from injury, managing chronic conditions, or wanting a gentler approach to exercise.

5 Benefits of Low Impact Exercise

If it's been a while since you've exercised and you're feeling overwhelmed about how to start, low impact exercise is the perfect way to begin. Additionally, low impact doesn’t mean low results—these exercises offer a full range of benefits to keep you healthy, strong, and moving at any stage life, including these benefits:

1. Joint-Friendly and Accessible- Low impact exercises reduce stress on joints, making them ideal for individuals with arthritis, injuries, or those new to fitness. They minimize the risk of pain or strain while providing an effective workout.

2. Reduced Risk of Injury- With a focus on controlled, deliberate movements, low impact workouts can minimize the risk of injury, allowing you to train consistently and safely.

3. Promotes Confidence- Low impact exercises are often less intimidating, which leads to exercise consistency and overall confidence.

4. Supports Weight Management- Low impact exercise, when combined with strength and cardio, burn calories effectively and support healthy weight management.

5. Effective for All Fitness Levels- Low impact workouts can be easily modified to suit beginners or advanced, making them versatile and inclusive.

   
   

Equipment for Low Impact Triset HIIT: Cardio, Strength and Core

Moderate (I used 8 - 15lb)

Workout Instructions

Your 45-Minute Low Impact Triset HIIT Workout Includes:

• 5 Minute Warm Up

• 5 Trisets

• Each Triset has 1 low impact cardio exercise, 1 strength exercise and 1 core exercise

• Perform 2, back-to back rounds per triset

• Perform each exercise for 40 seconds and rest for 20 seconds in between exercises

• Rest 1 minute after 2 back-to-back triset rounds are complete and before moving onto the new triset.

• Cool Down/Stretch

1. Low Impact Jumping Jack

Targets: Quadriceps, Glutes, Hamstrings, Calves, Core, Shoulders, Back and Chest

How to do a Low Impact Jumping Jack

1. Stand tall with your feet together and arms at your sides. Engage your core and keep your shoulders relaxed.

2. Step your right foot out to the side while simultaneously raising your arms overhead, keeping a soft bend in your elbows.

3. Step your right foot back to the center while lowering your arms back to your sides.

4. Step your left foot out and raise your arms, then return to the starting position.

   
   

2. Alternating Step Out with Dumbbell Press

Targets: Shoulders, Triceps, Chest, Core, Quadriceps, Hamstrings, Glutes and Calves

How to do an Alternating Step Out with Dumbbell Press

1. Stand tall with your feet together, holding a dumbbell with both hands at chest height.

2. Engage your core and keep your shoulders relaxed.

3. Step your right foot out to the side into a wide stance while simultaneously pressing the dumbbell straight overhead.

4. Keep your core tight and your back straight as you press.

5. Bring your right foot back to the starting position while lowering the dumbbell back to chest height.

6. Step your left foot out to the side and press the dumbbell overhead, then return to the starting position.

3. Alternating Reverse Lunge with Bicep Curl

Targets: Quadriceps, Glutes, Hamstrings, Calves, Biceps, Core

How to do an Alternating Reverse Lunge with Bicep Curl

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand by your sides, palms facing forward. Keep your shoulders back and chest lifted.

2. Step your right foot back and lower your body until both knees are bent at 90-degree angles. Make sure your front knee stays aligned over your ankle and your back knee hovers just above the floor.

3. While stepping your back leg forward to meet the front leg, curl the dumbbells toward your shoulders by bending your elbows.Keep your elbows close to your torso throughout the curl.

4. Lower the dumbbells back to your sides as you push off your back foot and return to standing.

5. Repeat the movement with your left leg stepping back into the lunge, and perform the bicep curl.

   
   

4. Squat to Weighted Alternating Punch

Targets:  Quadriceps, Glutes, Hamstrings, Calves, Core, Shoulders, Pecs & Triceps

How to do a Squat to Weighted Alternating Punch

1. Stand with feet slightly wider than shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing inward.

   Keep your core engaged and your chest lifted.

2. Lower your body by bending at the knees and hips as if sitting into a chair. Ensure your knees stay aligned over your toes and your weight remains in your heels. Lower until your thighs are parallel to the ground or as low as your flexibility allows.

3. Push through your heels to stand back up while extending your right arm forward in a punching motion. Keep the punch controlled and aligned with shoulder height.

4. Bring your right arm back to starting position as you lower into another squat. Stand back up and punch with your left arm.

5. High Plank to Downward Dog to Opposite Hand-to-Foot Touch

Targets: Shoulders, Pecs, Triceps, Core, Hamstrings, Glutes, Calves

How to do a High Plank to Downward Dog to Opposite Hand-to-Foot Touch

1. Start in High Plank and begin with your hands shoulder-width apart, wrists stacked under shoulders. Extend your legs back so your body forms a straight line from head to heels. Engage your core to keep your hips level and spine neutral.

2. Transition to Downward Dog and push your hips up and back, creating an inverted "V" shape. Keep your arms and legs straight, pressing your heels toward the ground.Stretch your shoulders, hamstrings, and calves.

3. Lift your right hand off the ground and reach toward your left foot, twisting slightly at the waist. Allow your torso to rotate naturally, but keep your hips elevated.

4. Return to plank and Return your right hand to the ground and shift your body back into the high plank position.

5. Repeat on the other side by lifting your left hand and reach toward your right foot. Alternate sides for the desired number of reps or time.