Worried about sore joints? You can still burn fat with this low-impact workout

The 10-minute equipment-free routine is kind to your joints, but helps you stay active and build strength

Woman holding a plank
(Image credit: Getty Images)

Exercise is a great way to keep fit and healthy, especially as we get older. But if you suffer from joint pain, it's not always easy to train. Fortunately, this low-impact workout is ideal for staying active while protecting your joints.

One of the most effective ways to fend off soreness is to take the best supplements for joints, which can prevent joint pain or the discomfort caused by conditions like arthritis. That doesn't mean you'll want to jump straight into a high-intensity workout, though.

Low-impact routines are easy on your joints and often include bodyweight moves or light loads using the best resistance bands. This is in contrast to cardio exercises like running, which can stress your joints due to the repeated impact of your feet on concrete.

This workout style is also ideal for beginners, especially those looking to build strength. If you're after a way to get started, it's worth checking out this 10-minute High Intensity Low Impact Training (HILIT) from the fitness app Centr.

It's a guided bodyweight session, so you don't need any equipment, and the trainer demonstrates each activity. You'll do the moves for 50 seconds before taking a short rest between exercises.

Watch Centr's low-impact bodyweight workout

Trainer Alexz Parvi leads the routine and encourages you to take an 'active rest' in the seconds between exercises. This includes activities like gently running on the spot or moving side to side and helps increase your heart rate.

There's no pressure if you want to take a full break, but keeping the intensity up throughout the session helps burn energy and fat. It also improves your cardiovascular health, which is crucial as we age.

The short routine comes from Centr, one of the best fitness apps, founded by the Thor actor Chris Hemsworth. After subscribing, you get access to sessions on yoga through to weight lifting from Hemsworth's personal team.

These are well-suited for at-home workouts, as you only need a set of the best adjustable dumbbells for many of the routines. These customizable weights combine several dumbbells in one, allowing you flexibility for your training.

If you prefer taking things at your own pace, there are plenty of low-impact exercises you can build into your routine. Activities like yoga and Pilates are great for improving flexibility, building strength, and keeping in good health.

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.