8 Best Low-Impact Exercises for Weight Loss
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Want to lose weight without stressing your joints? Low-impact exercises are a gentle yet effective way to burn calories and improve fitness. Perfect for beginners, those with joint issues, or anyone recovering from injuries, these exercises combine calorie-burning with joint protection. Here's a quick list of the best low-impact exercises for weight loss:
- Brisk Walking: Burns 150-330 calories in 30-50 minutes. Easy, accessible, and great for heart health.
- Swimming: Full-body workout burning 400-600 calories/hour. Joint-friendly and improves endurance.
- Yoga: Builds strength, reduces stress, and burns 400-600 calories/hour with active styles like Vinyasa.
- Cycling: Burns 300-600 calories/hour. Ideal for joint comfort and cardio.
- Bodyweight Squats: Strengthens muscles and metabolism. Start with 3 sets of 10-15 reps.
- Resistance Band Exercises: Builds strength with minimal joint strain. Portable and versatile.
- Low-Impact Aerobics: Activities like elliptical training burn 400-600 calories/hour while improving stamina.
- Pilates: Core-focused, low-impact workout that strengthens and boosts metabolism.
Quick Comparison
| Exercise | Calories Burned/Hour | Key Benefits |
|---|---|---|
| Brisk Walking | 150-330 | Accessible, improves heart health |
| Swimming | 400-600 | Full-body, stress-relieving |
| Yoga | 400-600 | Builds strength, reduces stress |
| Cycling | 300-600 | Joint-friendly, cardio-focused |
| Bodyweight Squats | N/A | Strengthens muscles, boosts metabolism |
| Resistance Band Workouts | N/A | Builds strength, portable |
| Low-Impact Aerobics | 400-600 | Improves stamina, joint-friendly |
| Pilates | N/A | Core-focused, improves flexibility |
Start small and stay consistent. These exercises are not only effective but also easy to incorporate into your daily routine. Choose what suits you best and enjoy the journey to better health!
Fat burning Beginner LOW IMPACT home cardio workout
1. Brisk Walking
Brisk walking is an easy-on-the-joints exercise that works well for weight loss and is accessible to almost everyone. It's especially great for beginners or those with joint concerns, as it puts minimal strain on the body. Research suggests walking briskly for 50 minutes a day - or splitting it into two 25-minute sessions - can lead to noticeable weight loss. Interestingly, breaking it into shorter sessions might be slightly more effective [2]. For a 154-pound person, a 30-minute brisk walk burns about 150-200 calories. A 50-minute session burns 250-330 calories, while two 25-minute walks can burn 275-350 calories.
The best part? You don’t need fancy gear - just a good pair of comfortable shoes. Start with shorter, manageable walks, and as your fitness improves, increase the time and pace. Adding hills or stairs is a simple way to ramp up your heart rate and calorie burn, all while keeping the exercise low-impact [1].
Brisk walking isn’t just about shedding pounds. It also boosts heart health, strengthens muscles, improves balance, and lifts your energy and mood. According to the Mayo Clinic, walking with purpose enhances these benefits even more [1]. For the best results, aim to walk at least 3-4 times a week, gradually working your way up to daily walks [2].
This simple yet effective exercise can serve as the cornerstone of your weight loss plan. And if you’re seeking another joint-friendly option with added resistance, swimming might be worth considering.
2. Swimming
Swimming is an excellent low-impact exercise that's easy on your joints and muscles while working your entire body. It helps burn calories, strengthens your heart, boosts endurance, and improves flexibility - all without putting too much strain on your body.
On average, swimming burns between 400–600 calories in 50 minutes, depending on the stroke. Beyond calorie burning, it can also lower stress levels and promote better sleep [8]. In one study, participants who swam for 50 minutes three times a week lost an average of 3.7 pounds over 24 weeks [2].
| Swimming Stroke | Calories Burned/Hour |
|---|---|
| Slow Freestyle | 510 |
| Breaststroke | 590 |
| Butterfly | 680 |
| Fast Freestyle | 715 |
For beginners, start with basic strokes like freestyle or breaststroke. Swim for 10–15 minutes per session and increase your time by 5 minutes each week until you can swim for 30 minutes comfortably.
To get the best results for weight loss, aim to swim 2-3 times per week and mix up your strokes to engage different muscle groups. Swimming pairs well with other low-impact exercises, making it a versatile addition to any fitness plan [3].
Prefer something on land? Yoga is another beginner-friendly option that combines weight loss with relaxation.
3. Yoga
Yoga is a low-impact exercise that’s easy on the joints and supports both weight loss and overall fitness. With its controlled movements and poses, it helps build strength without putting too much strain on the body, making it a great choice for beginners or anyone looking for a gentler workout.
Research published in the International Journal of Yoga found that regular yoga practice can lead to reductions in waist size and body fat [7]. The intensity of yoga varies by style: more active types like Vinyasa and Ashtanga can burn 400-600 calories per hour, while slower-paced styles like Hatha focus on building strength and balance [5].
If you’re new to yoga, starting with 2-3 sessions per week, each lasting 30-60 minutes, is a good approach. Beginner-friendly styles like Hatha emphasize basic poses and breathing techniques, helping you ease into the practice. Over time, yoga can help reduce stress, improve flexibility, and support weight loss by boosting metabolism and improving body composition [2][5].
To get the most out of your yoga sessions, try combining dynamic flows like Sun Salutations with strength-focused poses such as Plank or Warrior. Consistency is key, and pairing yoga with mindful eating can further enhance your progress. Yoga also complements other low-impact activities, offering a mix of strength, flexibility, and relaxation.
Looking for a more cardio-oriented, joint-friendly option? Cycling is another excellent way to burn calories while staying kind to your joints.
4. Cycling
Cycling is a low-impact exercise that's easy on the joints, making it a great choice for beginners or anyone dealing with joint discomfort. Its smooth, circular motion reduces strain on your joints while still delivering an effective workout [8].
Depending on the intensity, cycling can burn between 300 and 600 calories per hour, making it a powerful tool for weight loss. Research from 2018 showed that women who cycled for 90 minutes weekly were more likely to maintain lower body weights compared to non-cyclists [3].
One of the best parts? Cycling can fit into almost any lifestyle. You can ride outdoors or use a stationary bike indoors. Beginners can start with shorter rides at a relaxed pace, gradually increasing the duration and resistance over time. Stationary bikes also allow you to adjust intensity and track your progress [8].
If you're looking to maximize calorie burn, try this simple HIIT (High-Intensity Interval Training) cycling plan:
| Intensity Level | Duration | Activity Type |
|---|---|---|
| Warm-up | 5-10 minutes | Easy pedaling |
| High intensity | 30 seconds | Fast pedaling |
| Recovery | 90 seconds | Moderate pace |
| Repeat | 5-8 times | Alternate efforts |
| Cool-down | 5-10 minutes | Easy pedaling |
For the best results, aim to cycle 2-3 times a week for 30-60 minutes per session [3]. Pairing cycling with other low-impact activities like yoga or swimming can help you achieve a well-rounded fitness routine.
Want to build strength while burning calories? Add bodyweight squats to your routine - they're a perfect match for cycling.
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5. Bodyweight Squats
Bodyweight squats are a great way to build strength while being easy on your knees and ankles. They work key muscle groups like your quadriceps, hamstrings, glutes, and core. Plus, they help boost your metabolism, so you keep burning calories even after you're done exercising. Beginners can start with supported options like wall squats or chair squats to build stability and confidence while focusing on proper form.
You don’t need any equipment or a gym membership to do them, making them super convenient. To perform a basic squat, stand with your feet shoulder-width apart and lower your body as if you're sitting into a chair. Keep your knees in line with your toes. If you’re just starting out, wall squats are a good option. For a challenge, try sumo squats to target different muscles and keep things interesting.
Aim for 3 sets of 10-15 reps, 2-3 times a week, and increase as you get stronger. Over time, this exercise improves your balance and strengthens your core, making it a solid choice for your weight loss plan.
Want to mix things up? Adding resistance band exercises can complement squats and help you reach your fitness goals faster.
6. Resistance Band Exercises
Resistance bands provide a low-impact way to build strength, making them a great option for individuals with injuries or joint issues. Studies indicate that resistance band workouts activate muscles in a way that's comparable to traditional weightlifting but with much less strain on the joints [9]. This makes them an excellent choice for maintaining a long-term fitness routine.
These bands are great for targeting specific muscle groups, which can help boost your metabolism and increase calorie burn even when you're not exercising. Research also shows that combining resistance band exercises with cardio activities, like cycling, can lead to more weight loss than cardio alone [3].
One of the standout features of resistance bands is their simplicity and portability. You can start with basic exercises like band pulls and curls, then gradually add more challenging moves as you gain strength. A beginner routine could include exercises like band pulls, squats, shoulder presses, and curls, covering all major muscle groups in just a few sets.
Using resistance bands can also improve posture, flexibility, and bone health, offering a complete workout that's easy on the joints. Start with a band that offers light resistance and focus on proper form to ensure safe and effective progress. They’re a great way to build strength without needing bulky gym equipment.
If you’re looking for a cardio option to pair with your strength-building routine, low-impact aerobics is a great next step.
7. Low-Impact Aerobics
Low-impact aerobics is a great option for protecting your joints, as it always keeps one foot on the ground. This makes it a smart choice for beginners or anyone dealing with joint discomfort. You can start with 15-20 minutes at a steady pace and gradually increase the time and intensity as your fitness improves.
These exercises can burn between 400-600 calories per hour while improving heart health and stamina [4]. Activities like elliptical workouts, water aerobics, and dance-based classes not only enhance cardiovascular endurance but also help lower the risk of conditions like heart disease and type 2 diabetes [4].
Here’s a quick comparison of popular low-impact aerobic activities:
| Activity | Calories Burned/Hour | Key Benefits |
|---|---|---|
| Elliptical Training | 400-600 | Full-body workout, joint-friendly |
| Stair Climber | 400-500 | Builds lower body strength, cardio |
| Dance-Based Aerobics | 350-450 | Better coordination, flexibility |
| Water Aerobics | 400-500 | Zero impact, resistance training |
Calorie burn varies based on effort and fitness level [4]
To get the most out of these workouts, consider adding intervals - alternate between moderate and higher effort. This not only increases calorie burn but also keeps your routine from feeling stagnant. Low-impact aerobics is a flexible way to complement other activities like walking or cycling on your fitness journey.
If you're interested in something that also targets core strength and flexibility, Pilates could be a great next step.
8. Pilates
Pilates is a low-impact workout designed to strengthen your core while being gentle on your joints. By combining controlled movements with focused breathing, it works multiple muscle groups at once, helping you build lean muscle and improve your metabolism.
For those new to fitness, Pilates is a great starting point. It begins with simple mat exercises that naturally progress as your strength and flexibility grow. Practicing 2-3 times a week can lead to noticeable results, especially when you focus on full-body movements [8]. Its emphasis on control ensures you maintain proper form, which is key for building strength and endurance safely.
Pilates offers more than just weight loss. It improves posture, enhances flexibility, and sharpens mental focus. It also strengthens core muscles and boosts body awareness, making it a great complement to other low-impact activities like walking or cycling. Its focus on precision and form helps develop the stability needed for various fitness routines.
Thanks to its focus on core strength and adaptability, Pilates is a valuable part of any weight loss plan. When paired with other low-impact exercises, it’s especially effective in improving overall flexibility and body control.
Wrapping Up
Low-impact exercises are a great way to lose weight while boosting your overall health, including heart health and flexibility [1]. Studies suggest that walking briskly for 50 minutes a day, along with a balanced diet, can lead to noticeable weight loss [2]. Plus, these activities promote better mental well-being and physical fitness [1].
The key to success is staying consistent and tailoring your routine to suit your preferences. Whether it’s swimming, cycling, or Pilates, picking activities you genuinely enjoy makes it much easier to stick to a regular schedule [3]. Enjoyable and sustainable routines are the foundation for steady progress toward your fitness goals.
Start small and build up gradually. Begin with shorter, manageable sessions, then increase the duration and intensity as your fitness improves. Low-impact exercises are flexible, making it easy to adjust them to your current fitness level without losing their effectiveness for weight loss [1].
If you’re unsure how to get started, check out the FAQs below for tips on selecting the best low-impact exercises for your weight loss journey.
FAQs
What is the best beginner workout to lose weight?
Low-impact exercises are a great starting point for beginners looking to lose weight without putting too much strain on their bodies. Activities like brisk walking, cycling, and swimming are easy on the joints and can burn anywhere from 235 to 700 calories per hour, depending on your weight and workout intensity [10][6].
Brisk walking is a simple and effective choice. It requires no equipment and helps improve cardiovascular health [2]. Start with 30 minutes a day and gradually work up to 50 minutes as your fitness improves. Pair this with a balanced diet for even better results.
For those with joint pain or carrying extra weight, swimming and cycling are excellent alternatives. Both activities reduce joint stress while building strength and endurance [5].
The most important thing? Pick activities you enjoy and can stick with. These beginner-friendly options are a solid way to ease into a weight loss routine while being gentle on your body.