Low-Impact Exercises That Actually Burn Calories

If you suffer from joint pain, finding effective low impact exercises that burn calories without putting extra strain on your body can be challenging. That’s because most high-calorie burning workouts (like running or HIIT) can place significant stress on your knees and hips. Fortunately, you can still achieve your weight-loss goals and build cardiovascular fitness without relying on high-impact workouts. By choosing low impact exercises that burn calories, you can reach your fitness goals while still putting your health and body first.

What is Considered Low Impact?

Low impact generally refers to physical exercise that places minimal stress on the joints. Unlike high impact workouts that involve repeated jumping, running, or hard landings, low impact exercises rely on steady, controlled motions that are gentler on the body. These exercises are especially beneficial for beginners, seniors, people with joint discomfort, or those recovering from an injury. 

While low impact workouts may not burn as many calories as quickly as other exercises, they are still highly effective for weight management. Most importantly, if you find something you truly enjoy doing, it’s far easier to stay consistent over time. This helps you maintain regular activity and steadily supports calorie burn as part of a long term routine.

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7 Low Impact Exercises That Burn Calories

1. Walking

Did you know you can burn calories by doing something you normally do every day? Walking is one of the best low impact exercises that burn calories, especially because it doesn’t require any equipment.  You can increase the intensity by adding an incline or walking for longer durations. Pace also plays an important role. Walking faster raises your heart rate, which leads to greater calorie burn! Just remember to wear a pair of sturdy running shoes for support (yes, even if you’re just walking!).

• Calories burned: 200-400 per hour

2. Cycling

Cycling is a great option if you suffer from joint problems or mobility issues. Because you’re seated the entire time, there is less stress on your knees, hips, and ankles compared to other activities like walking or running. However, it’s still a high-calorie burning exercise. Increasing resistance on your bike or riding uphill can also improve calorie burn while building leg strength and cardiovascular endurance. Best of all, it’s a sport you can do outdoors or at home on a stationary bike!

• Calories burned: 400-800 per hour

3. Swimming

When it comes to low-impact sports, nothing beats swimming. Water naturally supports your body weight, so you won’t feel any tension or pressure in your joints. For this reason, it’s one of the best low impact exercises that burn calories for people with arthritis. Swimming also works out your entire body simultaneously, including the arms, legs, core, and back. With the combination of cardiovascular conditioning and full-body strength training, it’s highly efficient if you want to get fit.

• Calories burned: 400-900 per hour

4. Rowing

Rowing isn’t just a fun hobby. It can also be a calorie-burning workout that engages practically every muscle in your body. All movements are smooth and controlled, so it’s suitable for those with joint issues. Besides losing weight, rowing is an excellent activity for building muscle and increasing your endurance!

If you’ve never rowed before, don’t fret. One of the best things about this exercise is that it’s very beginner-friendly. You also don’t need to be out on the water to do it. You can simply use an indoor rowing machine and still get the full workout experience.

• Calories burned: 500-800 per hour

5. Elliptical Training

Looking for a low impact exercise that burn calories that you can do at the gym? Hop on the elliptical machine and get ready for a fat-burning cardio workout! It’s similar to running in terms of cardiovascular demand and calorie burn, but without the repeated pounding that typically stresses the joints.

However, it’s important not to rely too much on the built-in momentum of the machine. If you want to get the most benefit from the workout, you should actively use the handles and drive through your legs.

• Calories burned: 300-600 per hour

6. Pilates

Pilates is all about using controlled, precise movements to strengthen your core and posture. While it may look slow paced, it requires significant engagement through each and every exercise. For this reason, it’s an amazing workout for toning your muscles while also burning calories. There are many different types of pilates workouts to choose from. Mat pilates is done on the floor, while reformer pilates uses a special resistance machine. Some people may also choose to add some light weights in order to make their workout more intense. 

• Calories burned: 150-350 per hour

7. Yoga

Yoga is often considered one of the best restorative forms of exercise because of its emphasis on stretching, breathing, and mindfulness. However, some styles are more physically demanding than others. If you’re hoping for a more effective calorie burn, then we recommend choosing vinyasa or power yoga over those that focus on relaxation. Hot yoga also has many great benefits, such as enhanced circulation and detoxification. Another benefit of consistent yoga practice is improved flexibility and balance. This can result in better mobility and stability over time, which is important as we get older. 

• Calories burned: 150-500 per hour

FAQs: Low Impact Exercises That Burn Calories and Their Effectiveness

Question: What are low impact exercises that burn calories?
Answer: Low impact exercises that burn calories include activities like walking, swimming, cycling, rowing, and low impact aerobics that are gentler on the joints.

Question: Can low impact workouts help with weight loss?
Answer: Yes, low impact workouts can support weight loss by helping people stay active consistently while burning calories over time.

Question: Are low impact exercises good for beginners?
Answer: Low impact exercises are often ideal for beginners because they place less stress on the joints while still improving fitness and endurance.

Question: Which low impact exercise burns the most calories?
Answer: Swimming, rowing, cycling, and brisk walking are some of the most effective low impact exercises for calorie burning.

Question: How often should I do low impact workouts?
Answer: Many people benefit from doing low impact workouts several times per week depending on their fitness level and goals.

Get Fit With Low Impact Exercises That Burn Calories

While high-impact cardio workouts are great for losing weight, they aren’t suitable for people with injuries or joint issues. However, low impact exercises that burn calories are a great alternative. By incorporating gentle workouts into your daily routine, you can still stay active while reducing unnecessary strain on your joints. Low impact exercises that burn calories are just one part of maintaining a healthy lifestyle. Alongside regular movement, paying attention to balanced nutrition and ensuring you get enough quality sleep each night is equally important for overall well-being and long-term health.

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