CaloSign inLow-impact exercises
Low impact means one foot always on the floor - no jumping, hopping or running. Kinder to knees, hips and the neighbours downstairs, and still enough to raise your heart rate.
Left out: No jumping or running-style moves; everything keeps a foot on the floor.
Legs and glutes
Speed squat
Fast up, controlled down, no jump. No jump at the top.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes
Tempo: 2s down · 1s up
Squat to calf raise
Stand tall and rise onto the toes at the top. Rise onto the toes, do not leave the floor.
Start with 2 × 10, build to 3 × 12.
Works: quads and calves, with the glutes
Bodyweight squat
Knees track over toes, chest up.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes, with the hamstrings and core
Tempo: 2s down · 2s up
Sumo squat
Wide stance, toes out, sit straight down.
Start with 2 × 10, build to 3 × 12.
Works: glutes and quads, with the hamstrings
Tempo: 2s down · 2s up
Also suits: Chair sit-to-stand, Split squat, Glute bridge, Single-leg glute bridge, Hip thrust off the sofa, Bodyweight good morning, Reverse lunge, Step-up onto a stair, Lateral lunge, Curtsy lunge and 12 more. At the gym: Barbell back squat, Leg press, Smith machine squat, Hack squat, Barbell Romanian deadlift, Barbell hip thrust, Cable pull-through, Standing calf raise machine.
Cardio
Squat thrust
Hands down, step back to a plank, step in, stand. Step back and in, never jump.
Start with 2 × 10, build to 3 × 12.
Works: quads and core, with the shoulders and glutes
Step jack
Step out wide as the arms rise - no jumping. No jumping - one foot always on the floor.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and glutes, with the calves and quads
Tempo: 1s each way
Mountain climber
Hips level, drive the knee to the chest. Slow and controlled, no hopping.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core and quads, with the shoulders
Fast march in place
Pump the arms, knees high. One foot always on the floor.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: quads, with the calves and core
Also suits: Brisk walk, Stair climbing, Cycling, Thruster, Farmer carry, Suitcase carry. At the gym: Kettlebell swing, Incline treadmill walk, Elliptical, Stationary bike, Stair climber machine, Rowing machine intervals, Assault bike intervals, Battle ropes.
Skip these
The app leaves these out for low-impact workouts:
- Jump squat
- Burpee
- High knees
- Skater steps
Start with the easier number and build up over a couple of weeks. Pain that is sharp, gets worse during a set, or is still there the next day is a reason to stop and see a doctor or physiotherapist. This is general guidance, not medical advice, and not a treatment for an injury.
Other joints
Low-impact workouts, planned for you
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
