5 Low-Intensity Workouts

Does joining a gym or clearing out an area in your home seem daunting? Try these suggestions to ease into a comfortable exercise routine.

5 Must-Try Low-Intensity Workouts and Their Benefits


If you are a fitness enthusiast who has been working out for a long time, you must have tried every type of workout you could find. If you feel like there is nothing new for you to do, why not give low-intensity workouts, also known as low-intensity sustained-state (LISS), a try?

If you think low-intensity workout routines aren’t beneficial, think again. Even though they carry the label “low intensity”, they can nonetheless assist you in improving your fitness. The key benefit of low-intensity workouts is that they are gentle on your muscles and joints while still providing the same benefits as your typical workout.

What is Low-Intensity Workout?

Low-intensity exercises are physical activities done at a comfortable pace. Your heart rate should stay at about 50% of its maximum rate for at least 30 minutes. These exercises may not provide benefits as quickly as high-intensity exercises, but they are safer, have a lower impact on joints, and a lower risk of injury. You can participate in many of these activities outdoors at minimal expense.

Exercise may appear unattainable if you are recovering from an injury, sickness, or surgery, but physical exercise is possible and safe for almost everyone. Everyone can choose low-intensity exercises that match their current fitness levels. Gradually increase the intensity of an activity as you become comfortable with it.

The Advantages of a Low-Intensity Workout

  • Burns fat for weight loss
  • Improves mood
  • Reduces physical discomfort and other pains and aches
  • Enables restful sleep
  • Helps body recover after strenuous workouts

Must-Try Low-Intensity Workouts

A low-intensity workout, depending on how you plan it, can help you increase both strength and cardiovascular endurance. While it may not appear to be a low-impact workout on the surface, there are many exercise options that provide several benefits while causing little stress to your joints and body.

Exercises that focus on cardiovascular endurance and strength, such as walking, jogging, swimming, or cycling, are examples.

1. Walking

Young couple walking

Walking at a leisurely pace has many of the same advantages as running. However, in order to burn as many calories and gain some of the same benefits, you must walk for a longer period of time.

It is the most commonly recommended low-intensity workout that nearly everyone can do, regardless of space or time constraints. This is accessible since it benefits the body without requiring too much work, time, or energy. It's a great alternative if your body can't handle running or other muscle-building exercises.

Benefits of Walking

Couple walking

  • Reduces risk of heart disease, brain hemorrhage, kidney disease
  • Boosts energy level
  • Controls high blood pressure
  • Improves cholesterol levels
  • Maintains blood sugar levels
  • Strengthens muscles and bones
  • Maintains proper weight
  • Improves sleep, blood flow, cognition, and balance

2. Light Jogging

Jogging man

Jogging or running at a slow pace is a beneficial exercise, even if you are over 50 and only do it for 10 minutes. It can help you burn calories, reduce joint stiffness, and enhance your overall health.

In terms of workouts, jogging is now considered a suitable low-intensity workout. The idea of jogging is to keep a regular speed throughout the workout without putting undue strain on the body. You can do it for longer lengths of time than sprinting because it is less stressful on the body.

Benefits of Light Jogging

Man jogging in field

  • Enhances cardiovascular fitness
  • Increases muscle strength
  • Improves muscular endurance
  • Strengthens your bones
  • Aids in weight reduction
  • Improves immune response
  • Hastens rehabilitation

3. Swimming

Swimmer with flotation device

Swimming is an excellent sport for low-intensity training. It not only improves your cardio and stamina, but it also induces a meditative state of mind. This can be quite beneficial for people suffering from stress and anxiety as well.

Swimming is also less dangerous and less likely to cause injury than other sports. It also helps you lose weight and stay fit. It is also a very enjoyable sport to participate in because it allows you to stay in shape while having fun. Swimming is good for everyone, and if you're new to it, you can learn quickly from your instructor.

Swimmer with floatation device

Benefits of Swimming

  • Simulates heart with minimal effort
  • Improves endurance, speed, and cardiorespiratory
  • Helps maintain healthy weight, lungs, and heart
  • Strengthens and tones muscles

4. Casual Cycling

Man cycling

Keep in mind that a leisurely ride is ideal for a low-intensity workout if you're planning a cycling workout. All you have to do is ride your bike around town, taking care not to speed. It is an excellent way to lose weight while also getting a good cardio workout.

It's not as difficult as running or other activities. With a simple exercise bike, you can perform a variety of fitness and bodybuilding routines at home. If you're a beginner, you might want to look for one that reclines so you don't become too exhausted.

Benefits of Cycling

Man cycling

  • Prevents illness or treatment
  • Improves posture and coordination
  • Increased joint flexibility
  • Improves mood levels
  • Enhances muscular strength and flexibility
  • Strengthens bones
  • Lowers body fat levels
  • Improves cardiovascular fitness
  • Decreases anxiety and depression

5. Yoga

Female yoga

Yoga is one of the best low-intensity workouts you can try. It enables you to stay fit without overworking your muscles. The best thing about yoga is that it requires no special equipment or clothing and you can do it almost anywhere.

Yoga is beneficial to people of all ages' physical and emotional well-being. Furthermore, whether you are undergoing treatment for an illness, recovering from surgery, or living with a chronic disease, yoga may become an important component of your treatment plan and possibly speed up healing.

Benefits of Yoga

Female on yoga mat

  • Develops, strengthens, and stretches body
  • Assists you in getting into the proper frame of mind
  • Helps in preparing body to fall and stay asleep
  • Promotes stress reduction, mental health, and meditation
  • Provides more energy and satisfaction

Key Takeaway

Low-intensity workouts are ideal for people who struggle to stay motivated at the gym, can't devote hours to working out each day, or have joint discomfort or other ailments that prevent them from undertaking severe workouts.

These workouts necessitate lighter weights, slower motions, and as much recovery time between sets as possible. Lifting smaller weights for a higher number of repetitions will help you gain muscle just as quickly as lifting heavier weights. Take your time, rest frequently, and engage your core to get a wonderful low-intensity workout.

Don't forget to consult an expert or your doctor to see if these exercises are suitable for you. Remember that these, too, require a complementary balanced diet in order to achieve a healthy body. Most importantly, having a concrete low-intensity workout plan will help you get one step closer to your fitness goals, so be sure to have one.

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Updated: Nov 23, 2022

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