With May recognized as National Physical Fitness & Sports Month, it’s a great time to explore low-impact workouts that feel realistic, approachable, and easy to stick with. Walking is often the easiest place to start, but over time you may want more variety, more structure, or new ways to challenge your body while still keeping movement low impact.
Low-impact exercises include more options than many people realize, from simple movements you can do at home without any special equipment to full-body cardio and strength workouts that still feel manageable. These workouts are designed to minimize the repeated impact and stress that can come from running, jumping, or other high-impact activities. They can still get your heart moving, help build strength, and challenge your muscles, but in a smoother, easier-to-tolerate way. This makes them good for supporting long-term joint health.
If you’re just starting out or coming back after a break, it’s usually more helpful to focus on gradually easing in and staying consistent, rather than worrying too much about picking the “perfect” workout. The best low-impact exercise is the one you can stick with and enjoy enough to keep doing regularly.
Low-Impact Workouts You Can Do Without Equipment
Some of the best low-impact exercises cost nothing and need no special equipment. They are also simple to add to whatever else you’re already doing, like a quick walk, a few minutes of stretching, or a basic strength workout at home.
Walking. Simple, accessible, and easy to build into the day. A short walk most days of the week is an approachable way to get your heart rate up, move your body, and build consistency. Outdoor walks add the bonus of fresh air, while using a treadmill allows you to change the incline for extra effort.
Bodyweight strength training. Movements like squats, wall push-ups, glute bridges, lunges, and step-ups use your own body and a sturdy surface to help build strength. Begin with the exercises that feel easiest for you and gradually do more repetitions as your muscles get stronger.
Yoga and Pilates. Both can help build core strength, improve flexibility, and support controlled breathing. Yoga often leans toward stretching, balance, and relaxation, while Pilates tends to focus more on core stability and small, precise movements.
Stretching and mobility work. Gentle mobility work can help loosen up your back, hips, and joints during everyday activities. Even short, regular routines are a simple way to maintain flexibility between workouts.
Swimming and water aerobics. Water helps reduce the load on your joints, which makes swimming and water aerobics useful options for people managing arthritis or chronic knee and hip discomfort. A relaxed swim or light water exercise can target your whole body without the hard impact of exercising on land.
Tai Chi. Tai Chi is a slower, more deliberate form of movement focused on balance, coordination, and mindfulness. It can be worth a look for anyone working on stability, including those rebuilding confidence after a fall.
For guided movement without equipment, the free Teeter Move app offers classes you can do at home with very little setup. Try the 25 Min Bodyweight Strength Workout for a full-body strength class led by Trainer Kate using only your body weight. For something more energetic, the 20 Min Cardio & Strength HIIT Workout combines cardio and strength in an upbeat full-body class.
How to Choose the Right Low-Impact Workout
The right low-impact workout depends on what you want your routine to do for you. If you’re looking for something simple, activities like walking, stretching, yoga, and exercises using just your body weight are good options. They don’t need much equipment and can fit easily into your day. If you want more cardio support, seated or smooth-gliding equipment can help you raise your heart rate while keeping movement controlled. If your goal is strength, resistance-based exercises can help you challenge your muscles without relying on heavy weights or high-impact movement.
You do not have to choose just one approach. A balanced low-impact routine might include walking on some days, strength training on others, and guided cardio or mobility sessions when you want more structure.
Joint-Friendly Cardio with the Teeter FreeStep
The Teeter FreeStep Recumbent Cross Trainer features a natural stepping motion designed to reduce stress on your knees, hips, and back. With its seated design and full back support, the FreeStep eliminates pressure on your joints, allowing you to focus on your workout.
The FreeStep also gives you a full-body workout by combining lower-body pedaling with upper-body pushing and pulling. You can adjust the resistance to build strength, raise your heart rate, or recover after a tough day.
FreeStep Workouts to Try:
- 25 Min Gentle Intervals: A gentle, interval-based workout that alternates upper- and lower-body focus to build strength and endurance.
- 15-Minute Full-Body Cardio: A low-impact cardio session featuring timed intervals, active recovery, and a full-body focus to help you feel energized.
- 30-Minute Lower-Body Workout: A low-impact lower-body workout featuring warmup, hill climbs, and resistance intervals—perfect for all levels.
Strength Meets Low-Impact Training with the Teeter Power10
The Teeter Power10 Elliptical Rower combines rowing and pushing into one fluid, full-body workout. Its elliptical path supports smooth, low-impact movement that’s gentle on your knees and back.
The Power10 engages your arms, legs, chest, back, and core through a fluid combination of pushing, pulling, and cardio movement. With adjustable resistance levels, it’s easy to tailor workouts for everything from low-impact cardio sessions to more strength-focused training.
Power10 Workouts to Explore:
- 10 Min Speed Workout: A 10-minute speed workout with calorie-burning intervals to energize your whole body.
- 10 Min Chest Push Workout: Focuses on chest muscles through a sequence of intervals that build strength and endurance.
Versatile Strength and Toning with the Teeter FitForm
Because the FitForm uses resistance instead of weights, it’s ideal for low-impact strength training. You can perform functional movements like squats, rows, presses, and curls without placing excess strain on your knees or spine.
FitForm Workouts to Explore:
- Healthy Hips & Knees Workout: Strengthen your lower body and support joint health with a soothing, mobility-focused workout.
- Healthy Neck & Shoulders Workout: Build upper body strength and promote better posture with controlled movements designed for joint care.
You can find all of these and more on our Teeter Move YouTube Channel. Teeter Move is our growing library of trainer-led workout videos, available through our YouTube channel and the Teeter Move App, designed to help you get the most out of your Teeter equipment with guided programs, progress tracking, and personalized workout recommendations across all our low-impact products.
Celebrate National Physical Fitness & Sports Month with Movement That Feels Good
Staying active doesn’t have to mean pushing through discomfort. With low-impact equipment like the FreeStep, FitForm, Power10, and plenty of equipment-free options available, you can move confidently and consistently at any fitness level.
Visit the Teeter Move YouTube Channel to explore our full library of guided workouts and check out the Teeter Move App for even more ways to support your health. We’re here to help you move better and feel better every day.
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