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By Winnie Cheung

10 Low Impact Workouts at Home with Aqua Bags in just 10 minutes! [With video]

If you have tired joints, limited space, or just don't want to wake up your downstairs-neighbor while working out at home, low impact exercises are perfect for you. Together with our fun, light-weight aqua bags, you can train your whole body–core, legs, and upper body–in just 10 minutes without putting a strain on your joints. Let’s get into it. 


Working out doesn’t have to be a torture—with aqua bags



How many times have you decided not to workout because the weather isn’t “good”, you’ve got a lot of work to do, or just looking at the dumbbells in the corner of your room made you go “nah”? 

With FluidX’s aqua bags–water weights for instability training–fitness enthusiasts don’t have to go on an hour-long run or lift bulky weights to get your exercise in for the day. Simply fill up the bag with water, roll out your mat, and you’re ready to go. 

Just by picking up an aqua bag, you’re already toning your core and upper body–not because it’s heavy but because your muscles are working to balance the swishing water inside. 

Aqua bags are a method of instability training which has been proven to strengthen not only large outer muscles, like biceps or quads, but also your stabilizer muscles: those that protect your body against injuries and support knees and joints. This makes aqua bags the perfect companion for reaching your fitness goals with low-impact workouts at home.

What’s more, in contrast to clunky barbells and plates, aqua bags are easily adjustable (from 0 to 20 kg), portable (simply deflate and stuff it into your gym bag), and versatile (use it to squat, press, swing, or lift). You can even personalize the look with FluidX’s water-color drops. Pick up your aqua bag here.  

Why low-impact? 



Whether you’re 16 or 60, intense cardio workouts like running, skipping, and jumping jacks can strain your muscles and joints over time. In fact, research shows that running imposes 2 to 3 times the body weight on your knees and ankles compared to swimming and walking. Low-impact workouts are specifically designed to help you burn calories and build muscles, while reducing the amount of stress exerted on your joints. This means no jumping—which screams hallelujah for anyone who has suffered from knee pain.  

But low-impact isn’t just for those with injuries and isn’t necessarily less-intense than other types of training. You can still break a good sweat in a short period of time, especially with water weights like aqua bags.

10 Ultimate Low-Impact Workouts at Home

Next time you want to exercise but also give your joints a break, try these 10 low-impact workouts at home with an FX Boba aqua bag. Watch the video below or follow the instructions in this blog post!



Before workout prep:

  1. Fill your Boba with tap water, adjusting the weight according to your choice and inflate it. Watch this video for instructions. [Tip: Always start with a lighter weight and gradually increase as you learn more about your body.]
  2. Roll out your mat (if you don’t have one, that’s fine too!). 
  3. Set a repeat timer for 45 seconds and 15 seconds. 
  4. Crank up some music!

Ground-to-overhead press

  1. Start by standing slightly wider than shoulder-width apart with the Boba on the ground.
  2. Squat down as if you were sitting down on a chair, and grip your Boba. Keep your knees bent but make sure they don’t go over the tips of your feet.
  3. Inhale deeply and squeeze in your core, grip, and glutes.
  4. Press your feet hard into the ground and stand up, lifting the Boba over your head. Keep your back straight and your arms extended above. 
  5. Squat back down like before and bring the Boba to the ground.
  6. Repeat as many times as possible within 45 seconds. 

Side-to-side chest rotation

  1. Stand with feet slightly wider than hip-width apart.
  2. Grip your Boba and hold it steady against your chest. Keep your shoulders squared and tuck your arms in–don’t let them splay out. 
  3. Lift your left feet slightly off the floor as you turn your whole body and head to the right. Slowly come back to center.
  4. Lift your right feet slightly off the floor as you turn your whole body and head to the left. Slowly come back to center.
  5. Repeat this side-to-side motion for 45 seconds. Maintain your posture and try not to swing too quickly.

Side lunges

  1. Start with your feet slightly apart, toes pointed straight forward. 
  2. Grip your Boba in the same way as in side-to-side chest rotation. 
  3. Step out with your right foot as wide as the end of your mat. 
  4. Press into your right heel as you drop your hips down and back up. Make sure your right knee doesn’t go over your right toes. Keep your left leg straight, both feet pointing forward. 
  5. Press into your left feet as you lift your right feet back up to join the left. 
  6. Repeat this motion on the other side. Keep going until the timer strikes 45 seconds.

Shoulder press 

  1. Stand with your feet as wide as your mat.
  2. Grip your Boba and hold it on level with your chest. Tuck your arms in and keep your shoulders squared.
  3. Lift the Boba up over your head, shoulders slightly bending backwards. 
  4. Hold for one second and bring it back down.
  5. Repeat for 45 seconds. 

Tricep extension

  1. Keep your form as in the shoulder press exercises.
  2. Raise the Boba above your head until your arms are stretched out straight.
  3. Slowly lower the Boba back behind your neck. Tuck your elbows in and don’t let them flare out.
  4. Bring the Boba back up to the starting position and repeat for 45 seconds. Your upper arms should remain in place throughout the whole set.


  1. Stand with your feet slightly wider than shoulder-width apart. Grip the Boba in front of you. 
  2. Bend your knees slightly, lift up your right foot and jump sideways to the left. Land on your left foot. 
  3. Bring your right leg behind to your left ankle and don’t let it drop to the ground.
  4. Pushing from your core, not from your feet, reverse this motion to the other side. Repeat for 45 seconds.

Reverse-lunge with rotation 

  1. Stand up straight and grip your Boba.
  2. Squeezing your core muscles, take a giant step backwards with your left foot. 
  3. Bend your right knee down until it’s at a 90-degree angle. Keep your right knee over your right toes. 
  4. Lower your left knee until it’s also bent at a 90-degree angle.
  5. Rotate your core and upper body with your Boba to your right side. Tuck your elbows in. 
  6. Push your left leg back up from your core and return to the starting position. 
  7. Repeat this on the other side, rotating with your Boba, and alternate for 45 seconds.

Russian Twist

  1. Sit down on your mat and hold the Boba in front of you. Tuck your shoulders and elbows in. 
  2. Press into your sit bones and lift your feet off the floor. Keep your knees bent parallel to the floor. 
  3. Lengthen your spine at a 45-degree angle from the floor, creating almost a V-shape from your torso to your thighs. 
  4. Rotate your torso, upper body, and Boba towards the left. Try to keep your legs in place. 
  5. Come back to center and rotate towards the right. Repeat the twists for 45 seconds.

Sit-ups with overhead press

  1. Lay down on your back with your feet on the ground and knees pointing up. 
  2. Grip your Boba and stretch your arms over your head. 
  3. Bring your Boba back in front as you sit up.
  4. Once sitting up, extend your arms and Boba above your head.
  5. Bring the Boba and your upper body back down on the mat.
  6. Repeat for 45 seconds.

Chest press on mat


  1. Lay down on your back with your feet on the ground and knees pointing up.
  2. Grip your Boba on top of your chest. 
  3. Tucking your elbows in, stretch your arms upward and lift the Boba. Keep your shoulder blades squared and pressed into the ground. 
  4. Bring the Boba back down and repeat for 45 seconds.

And you’re done! Repeat this whole workout once–or twice–if you want more. Or let it inspire you to try out our 20-minutes full-body low-impact workout

Learn more about our aqua bags at

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