"Low impact" is one of the most common filters in fitness apps, and one of the most useful. People look for it for many reasons: they live in an upstairs apartment and don't want to bother the neighbors, they're returning to exercise after time off, they prefer exercise that's easier on their joints, or they simply don't enjoy jumping. Low impact doesn't have to mean easy, and it doesn't have to be boring.
This guide explains what low-impact training generally means, how to find and judge low-impact classes in an app, and how to build them into a routine. It's general information, not medical advice. If you have joint problems, are recovering from an injury or surgery, are pregnant or postpartum, or have a health condition, talk to a qualified healthcare professional about what kinds of exercise suit you. For published prices, trials and features of specific apps, see our fitness and yoga apps comparison.
What "low impact" usually means
In fitness classes, "impact" generally refers to moments when both feet leave the ground and land again, as in jumping, hopping and running. Low-impact classes usually keep at least one foot on the ground, replacing jumps with steps, marches, squats or other movements.
A few points to keep in mind:
- Low impact is not the same as low intensity. A class can avoid jumping and still raise your heart rate and challenge your muscles.
- Definitions vary between apps and instructors. One app's low-impact class may include moves another would leave out. Read the description and preview the class if you can.
- Low impact isn't automatically safe for every condition. If you have specific health concerns, a professional can tell you which movements to avoid.
Types of classes that are often low impact
Many app categories commonly include low-impact options, though individual classes vary:
- Walking workouts, indoors or outdoors, often led by an instructor.
- Strength training with body weight, bands or dumbbells, where you control each movement.
- Pilates and barre-style classes, which often focus on controlled movement.
- Yoga and stretching. See starting yoga at home with an app.
- Low-impact cardio or dance classes that replace jumps with steps.
- Indoor cycling or rowing, if you have the equipment.
- Chair-based classes, which some apps offer for people who prefer or need to exercise seated.
Finding the right classes in an app
Apps organize their libraries differently, so a little searching helps:
- Use filters for impact level, intensity, class type, length and equipment, where the app offers them.
- Search for terms such as "low impact," "no jumping," "quiet," "apartment-friendly," "gentle" or "beginner."
- Read the class description and look for notes about modifications.
- Preview the class or skim through it, if the app allows, to check for jumping or floor work you'd rather avoid.
- Save good classes to favorites so you can find them again.
Making regular classes lower impact
You don't have to limit yourself to classes labeled low impact. Many instructors show a lower-impact option alongside higher-impact moves, often with a second person demonstrating it. Common swaps include:
- Step-backs or side steps instead of jumping jacks.
- Marching or quick steps in place instead of running in place or high knees.
- Squats or squats with a calf raise instead of jump squats.
- Stepping back into position instead of jumping the feet back in floor-based moves.
- Slower tempo with more control, which can keep the work challenging without jumping.
If a class doesn't offer modifications and you're unsure how to adapt a move, skip it and rejoin at the next exercise. A qualified fitness professional can suggest alternatives that suit you.
Quiet workouts for apartments
For many people, low impact is mostly about noise. Jumping and dropping weights can carry through floors, especially in older buildings. To keep the peace:
- Choose classes without jumping or follow the instructor's low-impact modifications.
- Use a mat or exercise flooring to soften footsteps. Our guide to home gym flooring and noise explains options.
- Set weights down gently rather than dropping them.
- Consider the time of day and your neighbors' schedules.
- Wear supportive shoes if the class calls for them. Some people prefer bare feet for floor-based classes; follow what feels stable and safe for you.
Returning to exercise
If you're coming back after time off, low-impact classes are a common starting point. A few principles that general guidance often stresses:
- Get the go-ahead from a healthcare professional if your break was due to illness, injury, surgery or pregnancy.
- Start short and easy, then build up gradually over weeks.
- Pay attention to how you feel the next day as well as during the class.
- Stop if something hurts in a sharp or unusual way, or if you feel dizzy, faint, short of breath or have chest discomfort, and seek medical advice.
Our guide to building a weekly routine with a fitness app explains how to plan gradual progress.
Keeping low-impact training interesting
Without jumping, some people worry their workouts will become repetitive. Ways to keep them fresh:
- Rotate class types across the week, such as walking, strength, Pilates and yoga.
- Try different instructors, whose styles and music can make similar workouts feel different.
- Add simple equipment, such as bands or light dumbbells, if a professional says that's suitable. See resistance bands explained and adjustable dumbbells explained.
- Change the length, mixing quick sessions with longer ones.
- Set a non-scale goal, such as completing a program or trying a new class type each week.
Questions to ask before subscribing
If low-impact classes are the main reason you want an app, use the free trial to check:
- Does the app have a dedicated low-impact filter or category?
- How many low-impact classes are there in the styles you enjoy?
- Do instructors offer clear modifications in regular classes?
- Are there beginner or return-to-exercise programs?
- Does the app work on the screen you'll use?
For pricing and renewal details, see free trials and subscription renewals.
Common questions
Can low-impact workouts be challenging?
Yes. Many low-impact classes raise your heart rate and work your muscles hard. Impact and intensity are different things.
Are low-impact classes only for beginners or older adults?
No. People of all ages and fitness levels choose low-impact training for many reasons, including noise, preference and joint comfort.
Is walking in place a real workout?
Instructor-led walking workouts are a common form of low-impact cardio. Whether a specific workout suits your goals is something a fitness or healthcare professional can help with.
Should I avoid all jumping forever?
That's a personal question. If you have a health reason to avoid impact, follow your healthcare professional's advice. Otherwise, it's your choice.
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