35-Minute Low-Impact Full-Body Workout
This Trainer's Total-Body Low-Impact Workout Takes 35 Minutes and Is Equipment Free
We love a good home workout that includes jumping and high-impact moves, but sometimes we'd rather keep the intensity and nix the strain on our joints (sounds like a pretty good deal, right?). Annie Mulgrew, VP founding instructor at CityRow and NASM-certified personal trainer, told POPSUGAR that high-impact workouts might also be disruptive for people who live in apartments and don't want to disturb neighbors. That being said, "low impact doesn't mean that you're not getting a hell of a workout," she explained. "You don't have to jump around in order to burn calories."
Mulgrew created a workout just for POPSUGAR that is both high in intensity and low in impact — and we're so excited to share! It consists of three different circuits, requires zero equipment, and is a full-body session you can do right at home.
Annie Mulgrew's 35-Minute Low-Impact High-Intensity Workout
Directions: Warm up for at least four minutes to increase your heart rate, open up the hips and shoulders, and turn on your core. Mulgrew suggests doing one minute each of walkouts, spider lunges, Downward Dog into a plank with alternating shoulder taps, and a plank hold (you can break these moves up and perform two sets of 30 seconds of each if needed).
The workout itself is split into a lower-body circuit focused on intervals that target your quads, hamstrings, glutes, and thighs; an ab circuit for your deep abs, six-pack muscles, and obliques; and a total-body as many rounds as possible (AMRAP) circuit.
You should perform each exercise back-to-back, taking little to no rest in between each exercise. Take 30 to 60 seconds of rest between each round of the lower-body and ab circuits, and one minute of rest as you transition between circuits. The AMRAP circuit is designed for you to go all out for as many rounds as possible for six to eight minutes — rest as needed. You'll do a mixture of lower-body, upper-body, and core exercises — and the goal is to keep moving throughout. If you're feeling fatigued or are a beginner, aim to do the AMRAP finisher for six minutes. More advanced people should aim for eight minutes.
Cool down for at least four minutes after the three circuits. Mulgrew suggests stretching out the hamstrings, quads, and back. She also recommends lying down in Savasana if you have time.
Lower-Body Circuit: Two Rounds
- Pendulum lunge: one minute on the right and left side
- Lateral lunge to curtsy lunge: 30 seconds on the right and left side
- Forearm side plank with abduction right side: 30 seconds on the right and left side
Ab Circuit: Two Rounds
- Walkout with alternating shoulder tap: one minute
- Walk the plank: one minute
- Downward Dog and push-up: one minute
- Plank hip dip: one minute
Total-Body AMRAP Finisher: Six to Eight Minutes
- Air squat: 10 reps
- Reverse lunge: 10 reps on the right and left side
- Hand release push-up: five reps
- Mountain climber: 20 reps
