These low-impact workouts are the perfect way to stay active without putting too much strain on your body. Every workout is only 3 minutes long, and you’ll be done in about 10 minutes’ time. All that’s left for you to do is stretch and breathe! Whether you have time for a half-hour workout or just a few minutes, these quick exercises will help you ward off sickness and give your energy levels a boost.
1) Jumping Jacks
2) Squat Jumps
3) Pushups
4) Inverted Rows
5) Mountain Climbers
6) Weighted Hip Thrusts
7) Plank.
How To Do These Exercises
These exercises are all pretty simple to do, so you can do them anywhere- when you’re on the bus, at a meeting, or during your lunch break. The only thing you’ll need is a space to jump, squat, and row. All the other exercises are done with just your body weight and can be done anywhere.
Jumping Jacks
Jumping Jacks is a workout that’s easy and quick, but it requires the use of your entire body. You’ll be jumping up and down in a continuous rhythm. It’s important to keep your arms pumping as you jump up, so try jogging with them as well. The more you raise your arms in this exercise, the harder it gets.
Squat Jumps
Squat jumps are a great exercise to start your workout off with. This exercise can be done anywhere, but it’s easier to do it at the gym. Start by standing with your feet shoulder-width apart and your knees slightly bent. Next, squat down, pushing your butt back as you descend into a full squat. Jump straight up. Repeat for 30 seconds.
Pushups
Pushups are a quick and simple exercise that is effective for building strength, as well as giving your entire body a good stretch. This workout is below 3 minutes, can be done anywhere, and will also help you avoid sickness by strengthening your immune system.
Pushups work many muscles in the body. They are great for building strength and endurance and can help prevent injury. Pushups not only work your chest but also work biceps, triceps, deltoids, shoulders, back, abdominals, hips, and legs.
It’s important to note that pushups don’t necessarily target just one area of the Musclesblaze your entire body gets a great workout from this exercise! The best part? Pushups take only 3 minutes to complete! While this is not an intense workout by any means (it’s more of a warmup), it’s a great way to stay active when you’re short on time or working on something else.
Inverted Rows
Inverted rows are a great way to burn calories and work on your back. They work your back muscles and strengthen them all at once. If you are looking for a workout that is low impact, but still effective, inverted rows are the way to go!
1) Get into a pushup position with your palms pressing down on the floor in front of you.
2) Lift your body off the ground by raising your arms and holding it for three seconds.
3) Lower back to the initial position.
Mountain Climbers
Mountain climbers are an easy, effective workout. The mountain climber exercise will target your lower abs as well as your shoulders, chest, and arms. This is a great workout for those who are pressed for time and want to get in shape without too much effort.
Tip: To make this a more challenging move, you can use weight or use your knees on the ground while holding on to a chair.
Weighted Hip Thrusts
Weighted Hip Thrusts are a great way to engage your core muscles blaze and build muscle strength. These exercises also help you strengthen your lower and upper body, burn calories, and improve balance.
Start and end with a plank position on your forearms or elbows, lifting your hips off the ground. Keep your abs drawn in tight and your back flat throughout the exercise.
Next, push off of the ground so that you’re in an all-fours position. (If you can’t do this, simply bend one knee.)
Then, keeping both legs straight out in front of you, slowly lift one leg up behind as high as is comfortable for you before returning it to the starting place. Your other leg should stay bent at 90 degrees for balance. Repeat 10 times on each side before moving on to weighted hip thrusts.
Plank.
This is the final exercise. Plank exercises are so effective because they work your core, arms, and legs. This is an especially effective workout for people who have a home office. You can do this in your office chair or on the floor. In fact, you should start with some basic planks before adding more advanced variations to your routine. The plank is a foundational exercise that will help you build strength from the ground up and improve your balance as well!
