Workout Details

  • Duration: 40 Minutes
  • Calorie Burn: 181-321
  • Difficulty: 2/5
  • Equipment: No Equipment
  • Training Type: Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Low Impact Workout for Beginners - 40 Minute Total Body Beginner Workout

At some point, everyone is a beginner at any given talent or skill. When it comes to exercise, it is no different. For beginners, though some people may have a fuzzy memory of playing sports as a child, getting into (or back into) working out may seem overwhelming.



No matter which category you identify with most, starting into a physical fitness program and feeling like a beginner can seem like a scary and daunting task. With that in mind, we made this video specifically for those who have no formal training or experience following an exercise routine as a way to ease into working out. We have chosen exercises that can be modified to be easy, but can also be modified to be difficult so even if you are starting with very little strength, this routine can work for you and if you are starting from having some strength but just a bit out of shape then this routine can also fit your needs as well.

For example, if you know you are particularly weak in your legs then you can limit the distance you move with each exercise motion to make that particular exercise easier to complete. Where if you know you have strong legs then you can attempt a more full range of motion as long as you can comfortably control your body through that full range. Everyone is different so everyone will need to start at a different level of difficulty and the only way you can decide what is right for you is by trying it and listening to your body.

In this video we go through two set of 10 repetitions, meaning we will do 10 motions of each exercise, pause for a small rest then complete another 10.  Now, though that is what we use in the video you do have to or need to start there. In fact it would be better to start with just a few repetitions (4-6) and only do one set until you know how your body will react to the entire routine. If you are not sore or in discomfort the next day then by all means add more repetitions or sets until you do start to feel a small amount of soreness the next day.  Once you hit that point try to focus on improving your form by completing a more full range of motion every time you do this video again.  And once you can do this exercise with perfect form and full range, then you can add additional weight to make each exercise harder.

One of the best pieces of advice I can give to beginners is this; no matter how quickly you want to see results take your time and progress slowly.  If you start well below what you think you are capable of and slowly increase it will not only improve your chances of sticking with an physical fitness routine but it will also drastically reduce your chances for injury and overtaxing yourself and giving up.

This video uses the following exercises in the order shown.

Low Impact for Beginners


Warm Up
(1 Set of 20 Seconds for each motion)

Total Body Strength and Toning
(2 Sets of 10 repetitions for each movement)

  1. Alternating Lunge
  2. Push Up
  3. Squat
  4. Bent over Arm Circles
  5. Ice Skaters
  6. Lateral Arm Raises

Core (Abs, Obliques, Lower Back)
(2 sets of 10 repetitions for each movement)

  1. Crunch
  2. Side Hip Raise (Left)
  3. Side Hip Raise (Right)
  4. Pilates Swimmers

Cool Down/Stretch
(1 set of ~20 seconds each stretch)