Skip to content
10 Low-Impact Exercises That Burn Serious Calories
Cycling on a stationary bike is a joint-friendly way to boost endurance and burn calories.
You don’t need to jump, sprint, or sweat through punishing workouts to lose weight. In fact, if you’re dealing with joint pain, menopause-related changes, or just getting back into movement, high-impact routines can do more harm than good. The good news? Low-impact doesn’t mean low-results. With the right approach, you can torch calories, build strength, and boost your metabolism without the stress on your body.
Why Low-Impact Doesn’t Mean Low Results
Low-impact exercise simply means movement that’s gentle on your joints. There’s no jumping, no pounding, and no need to push through pain. But that doesn’t mean you won’t see results.
With consistent effort and good form, low-impact workouts can:
- Burn serious calories through steady movement
- Build strength and endurance at your own pace
- Improve balance, flexibility, and mobility
- Support mood, metabolism, and mental clarity
Whether you’re a beginner or just looking for a gentler routine, these exercises can meet you where you are and help you move forward with confidence.
1. Walking (Outdoors or Treadmill)
Simple, accessible, and highly effective.
Targets: Legs, glutes, heart health
How to Modify: Start with 10 minutes and build up. Add hills or hand weights for more intensity.
2. Swimming or Water Aerobics
Full-body resistance with zero impact on joints.
Targets: Whole body, especially shoulders, core, and legs
How to Modify: Stick to walking or gentle laps if new; try water resistance tools as you progress.
3. Stationary Biking
Great for cardio without joint strain.
Targets: Quads, hamstrings, glutes, calves
How to Modify: Use light resistance at first; increase gradually over time.
4. Marching in Place
Perfect for indoor movement breaks.
Targets: Core, legs, balance
How to Modify: Raise knees higher or add arm swings for more intensity.
5. Step-Ups on Low Stair
Builds strength and stamina in a simple way.
Targets: Glutes, quads, calves
How to Modify: Start with a low surface and step slowly; add hand weights for more challenge.
Wall push-ups build upper body strength without straining the wrists or shoulders.
6. Modified Jumping Jacks (Step-Outs)
Same calorie burn, minus the impact.
Targets: Cardio, coordination, legs
How to Modify: Keep arms at shoulder height or reduce range of motion if needed.
7. Wall Pushups or Incline Pushups
Upper body strength without floor work.
Targets: Chest, triceps, shoulders
How to Modify: Adjust your incline for more or less intensity.
8. Seated Leg Lifts
Great for beginners or those with limited mobility.
Targets: Quads, core stability
How to Modify: Add ankle weights or increase reps as strength improves.
9. Resistance Band Arm Rows
Strengthen back and arms with control.
Targets: Lats, rhomboids, biceps
How to Modify: Use lighter or heavier bands depending on your fitness level.
10. Glute Bridges
Strengthens your backside while protecting your back.
Targets: Glutes, hamstrings, core
How to Modify: Add a pause at the top or hold for 30 seconds to intensify.
Glute bridges strengthen your core and glutes while improving hip stability.
Sample Workout Routines for Different Goals
Beginner Fat-Burning Circuit (20 minutes)
- March in place – 2 min
- Wall pushups – 10 reps
- Step-ups – 10 per leg
- Glute bridges – 10 reps
-
Resistance band rows – 12 reps
Repeat circuit 2–3 times, resting as needed.
Core + Strength Combo
- Seated leg lifts – 12 per leg
- Incline pushups – 10
- Glute bridges – 15
-
Arm rows with band – 15
Do 2 sets, slow and steady.
Low-Impact HIIT Option (30 sec on / 30 sec rest)
- Step-outs
- Wall pushups
- Marching in place
- Glute bridges
-
Seated leg lifts
Repeat for 3–4 rounds.
How to Progress and Increase Intensity Safely
No need to go from zero to sixty. You’ll see better results and avoid injury by building gradually:
- Add 5 minutes to your walk each week
- Increase reps by 2–3 every few sessions
- Use light weights or resistance bands
- Keep rest periods short to keep your heart rate up
- Focus on form first: quality over quantity
You’ll build strength, endurance, and confidence without ever leaving your comfort zone.
Start Strong, Stay Gentle
The best exercise is the one you enjoy enough to keep doing. With these low-impact options, you don’t have to push through pain or dread your workouts. Start with two or three moves that feel good to you, and build from there. Your health journey is yours, steady, powerful, and entirely on your terms.
For more information on exercise and fitness, check out these articles:
Core Strength: It’s Not Just About Abs and Aesthetics
Strength Training for Beginners: Build Strength, Boost Confidence, and Stay Safe