If you have trouble following along with aerobics classes or bodyweight workouts, it’s possible to modify a lot of the more intense moves. This strategy can really help if you’re nursing an injury, or if you’re just not ready for full-on jump squats and burpees.




Here are some rules of thumb you can keep in mind:

Keep one foot on the floor for jumpy moves. The Fitnessista says she turns tuck jumps, where you jump high and tuck your feet underneath you, into a knee-to-chest move with just one leg.

The Fitnessista says she turns tuck jumps, where you jump high and tuck your feet underneath you, into a knee-to-chest move with just one leg. Rise up onto your toes instead of jumping. I did this a lot when I was recovering from knee surgery, and it really helps. Go ahead and push off like you’re going to jump, but don’t let your toes come off the floor.

I did this a lot when I was recovering from knee surgery, and it really helps. Go ahead and push off like you’re going to jump, but don’t let your toes come off the floor. Reduce the range of motion. If you get an ache in the bottom part of a squat, for example, it’s okay to only do the top half of the movement for now.


Modifying workouts can help as you’re healing, but this obviously isn’t a substitute for seeking health care if that’s what your body needs. Visit the link below for more modifications that can help make intense moves easier—and then work out with confidence.

6 Modifications to Make Strength Workouts Low Impact | Women’s Running