Low Impact Weight Loss Workout Plan

Perform these 6 moves as a circuit. Rest ~45s between strength moves and ~30s after cardio moves. Complete 2–3 rounds.

Sit Squat

3 sets

12 reps

45s rest

Push up (on knees)

3 sets

10 reps

45s rest

Glute Bridge Two Legs on Floor

3 sets

12 reps

45s rest

Bird Dog

3 sets

10 reps

45s rest

Marching On Spot

2 sets

40 reps

30s rest

Alternate Punching

2 sets

40 reps

30s rest

Alternate strength and light cardio. Keep a steady rhythm. Rest 30–45s as needed. Complete 2–3 rounds.

Split Squat

3 sets

10 reps

45s rest

Forearm Wall Slide

3 sets

10 reps

45s rest

Superman

3 sets

10 reps

45s rest

Standing Side Crunch

3 sets

12 reps

45s rest

Marching On Spot

2 sets

50 reps

30s rest

Bodyweight Standing Calf Raise

2 sets

15 reps

30s rest

Core-focused circuit with easy cardio finishers. Rest ~45s between strength moves and ~30s after cardio moves. Complete 2–3 rounds.

Sit Squat

3 sets

12 reps

45s rest

Push up (on knees)

3 sets

10 reps

45s rest

Glute Bridge March

3 sets

12 reps

45s rest

Dead Bug

3 sets

12 reps

45s rest

Alternate Punching

2 sets

50 reps

30s rest

Marching On Spot

2 sets

50 reps

30s rest