Low-Impact Strength & Cardio at Home: No-Weights Bodyweight Workout
SeniorShape Fitness- Duration
- 27 min
- Level
- Beginner
- Body Focus
- Full Body
- Est. Calories
- ~166 kcal
A low-impact, no-weights bodyweight workout of 15 timed exercises, alternating strength and cardio, using a chair.
After a warm-up, you go through 15 exercises of 60 seconds each: two bodyweight strength moves followed by a minute of heart-pumping cardio. Everything is low impact and osteoporosis friendly, a chair is needed for some exercises, the warm-up and the cool-down, and you can go at your own pace. The video runs about 28 minutes, and a second round is optional.
Collections
Equipment setup
Who Is It For?
People who want a low-impact, no-weights full-body session at home, including anyone mindful of bone health.
Who Is It Not For?
Not ideal if you want heavy loaded strength training or high-impact cardio, since this is low impact and bodyweight only.
Key Benefits
Builds strength and boosts cardio without weights or impact, with timed intervals that let you work at your own pace.
Things to Keep in Mind
Use a wall or countertop for push-ups if your wrists are sore, keep the chair steady and check with your doctor if you have bone or joint concerns.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Chair
Used in this session