This trainer's four-move workout will help you build full-body strength using just a pair of dumbbells

A woman in a sports bra and leggings works out in a living room. She is in a low lunge on a yoga mat with a pair of dumbbells in her hands. Her left knee is in front of her body, bent at a right angle, and her left foot placed on the floor. Her right knee and shin are behind her, with her right foot pointing backwards. Behind her we see a guitar, decorative shelving, a sofa and a leafy plant.

If you’re new to exercise or recovering from an injury and don’t want to miss out on the benefits of movement then a low-impact workout could be for you. Even cardio and strength-boosting workouts can be done with no jumping or excessive pressure on the joints.

Personal trainer Sadielee Thomas recently shared a workout on Instagram that will get your heart rate up and strengthen all the muscles in your body.

It's a dumbbell routine, which means you can do it from home or a quiet corner of the gym and it will target a wide range of muscles across the legs, arms and core.

How to do Sadielee Thomas' low-impact workout

A post shared by Sadielee Thomas (@sadieleethomas)

A photo posted by on

To complete this workout, do each exercise for 45 seconds, followed by 15 seconds of rest. Go through the routine four to five times in total, which should take between 16 and 20 minutes.

You'll need two dumbbells and you can use the same weight throughout the workout or choose different weights according to the move. If you do find one exercise particularly challenging or not challenging enough, don't be afraid to swap out for something lighter or heavier.

Hex dumbbells

You'll need hexagon-shaped dumbbells for this routine, for stability during the floor-based moves. Below are a few options from Amazon.

Amazon Basics 20lb rubber encased hex dumbbell

Signature Fitness 15lb rubber dumbbell pair

Cap Barbell 30lb coated hex dumbbell

The benefits of low-impact workouts

Just because a workout is low-impact, that doesn't mean it won't challenge you. Working through the exercises in this routine should get your heart rate up, improving your cardiovascular health and boosting your metabolism.

On top of this, these dumbbell exercises will help you target specific areas of the body, including the glutes, core and the shoulders, so that you can build muscle over time.

Doing strength workouts has plenty of benefits, including better muscle tone and joint health. Plus, increasing your muscle mass will also boost your metabolism, which will improve your energy levels and aid weight loss.

Because there's no jumping in this routine, there will be no unnecessary strain on your joints. Great if you’re recovering from an injury or prone to age-related joint problems.

If you do this workout regularly you might be able to increase the weights you're using over time. This will ensure you're progressively overloading your training, which is one of the best ways to guarantee strength gains.