Low impact workout

by Simrun Chopra

6-day programme

Low Impact Workouts

Build strength, burn fat, and improve cardiovascular health — all without putting stress on your joints. Designed for every fitness level.

3 strength days 3 cardio days No jumping Dumbbells only Beginner friendly
6Days per week
3Strength circuits
30–45Min per session
DBEquipment needed

📱 Screenshot each card to take your workout with you

Tap the play icon next to any exercise to watch a video demonstration
1Day
Strength Workout
Full body strength
No rest between exercises. Take 30 sec – 1 min between rounds to maintain intensity. The pace IS the workout.
Warm Up — 5 mins (10 reps each)
Circuit 1 — 3 rounds
Abs — 3 rounds

Watch cool-down stretch
2Day
Cardio Day
Interval walking
Interval Walking Protocol

Warm up: 5 mins at an easy, conversational pace

Main set — repeat 5 rounds:


3 min fast-paced walk

3 min regular walk

Cool down: 5 mins slow walking

3Day
Strength Workout
Upper + lower body
No rest between exercises. Take 30 sec – 1 min between rounds to maintain intensity. The pace IS the workout.
Warm Up — 5 mins (10 reps each)
Circuit 1 — 3 rounds
Abs — 3 rounds

Watch cool-down stretch
4Day
Cardio Day
Low intensity steady state
LISS Walking — 30 minutes

A simple but effective steady-state session. Hit whichever is higher:


Cover 3 km in 30 min

Burn 250 calories

Tip: use your treadmill's calorie tracker or a walking app like Google Fit / Apple Health to track distance and calories.

5Day
Strength Workout
Total body burn
No rest between exercises. Take 30 sec – 1 min between rounds to maintain intensity. The pace IS the workout.
Warm Up — 5 mins (10 reps each)
Circuit 1 — repeat 3 times

Watch cool-down stretch
6Day
Cardio Day
Norwegian 4×4 walking
Norwegian 4×4 Walking — treadmill or outdoors

Warm up: 10 mins at a conversational pace (able to sing or talk easily)

Main set — repeat 4 rounds:


4 min fastest walking pace

4 min slower recovery pace

Cool down: 10 mins easy walking

The Norwegian 4×4 method is one of the most studied cardio protocols for improving VO2 max and overall fitness — even at walking pace!

Watch the video demonstrations

Every exercise in this programme has a full video guide on our YouTube channel. Subscribe so you never miss a new workout, follow-along session, or programme drop.

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