6 Effective Low Impact Exercises for Weight Loss
High-intensity workouts are fantastic for pushing your limits, but what you do on your recovery days is just as crucial for seeing real, lasting results. True fitness isn’t about going all-out seven days a week; it’s about balancing intense effort with smart recovery. This is where adding low impact exercises for weight loss into your routine becomes a complete game-changer. Instead of spending your off days on the couch, active recovery through gentle movement helps reduce muscle soreness, improve blood flow, and keep your metabolism active. It’s a strategic approach that allows you to come back to your next intense workout feeling stronger, more resilient, and far less prone to injury.
Key Takeaways
Protect your joints without sacrificing results: Low-impact exercise is defined by its joint-friendly movements, not its intensity. It's a smart and effective way to build muscle and improve your cardiovascular health sustainably.
Focus on building the habit first: The key to long-term success is consistency, not intensity. Start with shorter, manageable workouts to build momentum, then gradually increase the difficulty to keep making progress.
Create a balanced routine for maximum impact: For the best results, your fitness plan should include both cardio and strength training. Cardio improves heart health, while strength work builds the muscle needed to increase your metabolism and burn more calories at rest.
What is a low-impact workout?
When you hear “low-impact,” you might picture a slow, easy workout that barely makes you break a sweat. But that’s a common misconception. Low-impact exercise simply means that the movements are gentle on your joints. Think of it this way: any exercise where at least one of your feet stays on the ground is considered low-impact. This makes it a fantastic option for just about everyone, whether you’re just starting your fitness plan, recovering from an injury, or an experienced athlete looking for an active recovery day.
These workouts reduce the stress on your joints—especially your knees, hips, and ankles—which can lower your risk of injury and make your routine more sustainable over the long haul. But don’t mistake “gentle on your joints” for “easy.” You can absolutely get a challenging, heart-pumping, muscle-building session from a low-impact routine. It’s all about how you structure it. By focusing on controlled movements and consistent tension, you can build serious strength and endurance without the jarring force of high-impact activities. It's a smart way to build a solid fitness foundation, allowing you to progress safely and effectively toward your goals, whether that's weight loss, muscle gain, or improved cardiovascular health.
Low-impact vs. high-impact exercise
The main difference between low-impact and high-impact exercise comes down to how your body moves. High-impact exercises, like running, burpees, or jumping jacks, involve movements where both of your feet leave the ground at the same time. This creates a greater force on your joints when you land. In contrast, low-impact exercises keep one foot on the ground at all times, creating a smoother, steadier motion.
For example, walking is a low-impact activity, while running is high-impact. A stationary bike provides a tough cardio workout with virtually no impact, while a box jump is all about explosive, high-impact power. Neither is inherently better than the other; they just serve different purposes. A well-rounded fitness plan often includes both to build strength, improve cardiovascular health, and give your body time to recover.
Are low-impact workouts really effective?
Absolutely. Let’s clear this up right away: low-impact does not mean low-results. These workouts can be incredibly effective for burning fat, building muscle, and improving your overall fitness. The key is maintaining intensity through other means, like increasing resistance, picking up your pace, or reducing rest time between sets. For example, a fast-paced power walk up a steep hill can challenge your heart and muscles just as much as a light jog on a flat surface.
Low-impact strength training is a game-changer for anyone looking to lose weight sustainably. It allows you to build lean muscle mass—which helps burn more calories even at rest—without putting unnecessary strain on your body. This makes it a smart and effective way to get strong, see results, and build a fitness habit that you can stick with for years to come.
Why choose low-impact exercise for weight loss?
When you think about workouts for weight loss, your mind might jump to burpees, box jumps, and sprints. While high-intensity exercise is incredibly effective, it’s not the only path to your goals. Low-impact workouts offer a powerful and accessible way to burn fat and build strength without putting extra stress on your body. They are a fantastic starting point if you're new to fitness, recovering from an injury, or simply want a routine you can stick with for the long haul. Choosing low-impact exercise is about playing the long game—building a healthy, sustainable habit that gets you results safely.
Protect your joints and prevent injury
The main benefit of low-impact exercise is right in the name: it’s kinder to your body. These workouts are defined by movements where at least one of your feet stays on the ground, which means you avoid the jarring force that comes with running or jumping. This significantly reduces the strain on your joints, including your knees, hips, and ankles. If you’ve ever felt a twinge in your knee after a run, you know what a difference this can make. By choosing exercises that protect your joints, you can work out consistently without risking an injury that could set you back for weeks.
Build a sustainable, long-term routine
Consistency is the secret ingredient to any successful fitness plan. It’s far more effective to move your body moderately a few times a week than to do one grueling workout and spend the next six days recovering on the couch. Low-impact exercises are easier to incorporate into your life because they don’t leave you feeling completely wiped out. This makes it easier to build a consistent routine you can actually stick with. For anyone with physical limitations or chronic pain, these workouts provide a safe and effective way to stay active and work toward their weight loss goals without pushing past their limits.
Improve heart health and burn calories
Don’t mistake “low-impact” for “low-effort.” You can absolutely get a great cardiovascular workout and burn a significant number of calories without a single jump. Activities like power walking, swimming, or using an elliptical machine get your heart rate up and keep it there, which is essential for improving your cardiovascular health. These exercises use steady, controlled movements that allow you to work at a challenging pace for a longer period. This sustained effort is fantastic for burning fat and building lean muscle, proving you don’t need to pound the pavement to see real results.
Reduce stress and support mental health
Your mental state plays a huge role in your physical health and weight loss journey. High-stress levels can lead to poor sleep, unhealthy food choices, and a lack of motivation. Low-impact exercises like yoga and even a brisk walk can be incredibly effective for calming your mind and reducing stress. The focus on breath and mindful movement helps lower cortisol levels, leaving you feeling more centered and in control. Prioritizing the mental health benefits of exercise isn’t just a nice bonus—it’s a critical component of creating a balanced lifestyle that supports your long-term goals.
The best low-impact exercises for weight loss
When you’re aiming for weight loss, the key is finding movement you enjoy and can stick with consistently. Low-impact exercises are fantastic because they deliver results without putting extra stress on your joints. This makes them perfect for building a solid fitness foundation, staying active on recovery days, or simply giving your body a break from high-impact activities. These workouts prove that you don’t have to jump, pound, or push your joints to the limit to burn calories, build strength, and feel amazing. Let’s explore some of the most effective options you can start today.
Walking and power walking
Never underestimate the power of a good walk. It’s one of the most accessible exercises out there and serves as a perfect entry point into a more active lifestyle. Walking is gentle on your joints but is incredibly effective for your cardiovascular system and can be a great mood-lifter. To make it more challenging, you can increase your pace to a power walk or find a route with hills. A simple change like adding an incline can significantly increase the intensity and calorie burn, turning a casual stroll into a serious workout.
Swimming and water aerobics
If you want a workout that feels more like play, head to the pool. Swimming is often called a "no-impact" exercise because the water supports your body weight, taking all the pressure off your joints. It’s a true full-body workout that engages your core, strengthens your shoulders, and tones your legs all at once. Water aerobics is another fantastic option, offering resistance from the water to build strength and get your heart rate up in a fun, supportive environment. It’s an excellent way to improve your fitness without the strain.
Cycling (indoors or out)
Whether you’re on a stationary bike at the gym or exploring trails outdoors, cycling is a superb low-impact cardio workout. It’s especially great for strengthening your quads, hamstrings, and glutes without the jarring impact of running. An indoor cycling or spin class can add a layer of motivation with upbeat music and an instructor to guide you. It’s an efficient way to burn a significant number of calories and improve your cardiovascular health while keeping your knees and ankles happy.
Using the elliptical and rower
The elliptical machine is a gym favorite for a reason. It mimics the motion of running but your feet never leave the pedals, which means your joints are protected from the impact. You get a great cardio session that works both your upper and lower body. Similarly, the rowing machine offers a powerful, full-body workout from a seated position. A proper rowing stroke engages your legs, core, back, and arms, making it one of the most efficient ways to build strength and endurance with minimal joint stress.
Building strength with yoga and Pilates
Strength isn’t just about lifting heavy weights. Practices like yoga and Pilates are incredible for building functional strength, improving flexibility, and enhancing your balance—all by using your own body weight as resistance. These workouts are naturally low-impact and focus on controlled movements that strengthen your core and stabilize your joints. Plus, they offer amazing mental benefits, helping you connect with your body and reduce stress. A consistent yoga or Pilates routine can make you stronger and more resilient for all your other fitness activities.
Bodyweight exercises and resistance training
You can build serious muscle without ever jumping or lifting a heavy barbell. Bodyweight exercises like squats, push-ups (on your knees or toes), planks, and glute bridges are foundational movements that create a strong, stable body. You can also incorporate light resistance with bands or dumbbells for exercises like bicep curls or overhead presses. These controlled movements are perfect for targeting specific muscle groups and building strength safely, creating a solid base for any fitness goal.
How to add low-impact workouts to your routine
Adding low-impact exercise to your fitness plan is a smart move, whether you’re just starting out or you’re a regular in high-intensity classes. Think of it as the foundation that supports your bigger fitness goals. It’s how you build endurance, stay consistent, and give your body the active recovery it needs to come back stronger for your next tough workout. A well-rounded routine isn't about going all-out every single day; it's about balancing effort with recovery to get sustainable results without burning out or getting injured.
The key is to integrate these workouts thoughtfully into your week. Instead of seeing them as "easy days," view them as strategic sessions that improve your overall performance. Whether it's a brisk walk, a swim, or a yoga class, these activities keep you moving on recovery days, improve your cardiovascular health, and can even help you perfect your form for more complex movements. By giving your joints a break from constant impact, you reduce your risk of injury and ensure you can keep showing up for the workouts you love. Here’s how you can create a balanced routine that works for you.
Create a balanced weekly schedule
A great starting point is to aim for about 30 minutes of physical activity five days a week. This doesn't mean you need five intense gym sessions. Instead, build a schedule that balances high-intensity work with low-impact active recovery. For example, you could hit two or three Armourbody classes for your strength and cardio fix, then schedule two or three low-impact workouts like cycling or power walking on the other days. This approach keeps you active and progressing toward your goals without overtaxing your joints and muscles.
Set realistic goals for frequency and duration
Consistency is far more important than intensity when you're building a habit. It's better to do a little exercise consistently than to skip it entirely because you don't have a full hour. If you only have 20 minutes for a walk, take it. Those minutes add up. Start with a goal you know you can hit, like three 30-minute low-impact sessions a week. Once that feels easy, you can add more time or another day. This helps you build momentum and confidence without feeling overwhelmed.
Gradually increase the intensity for better results
Low-impact doesn’t have to mean low-effort. To keep seeing results, you need to challenge your body over time. You can do this by gradually increasing the speed, duration, or resistance of your workouts. If you’re walking, try picking up the pace or finding a route with more hills. On an elliptical or stationary bike, bump up the resistance level. This principle of progressive overload ensures you keep getting stronger and fitter, even without jumping and pounding.
Mix up your workouts to stay motivated
Doing the same thing every day can get boring, so it’s smart to combine different types of low-impact exercises with your high-impact ones. Use your low-impact days to focus on recovery, practice good form, or just give your body a break when it feels tired. Mixing a few Armourbody classes with swimming, yoga, and walking during the week creates a routine that’s not only effective but also enjoyable. This variety keeps you mentally engaged and physically prepared for any challenge.
What gear do you really need?
One of the best things about low-impact exercise is that you don’t need a home gym that rivals a professional setup. Getting started is more about consistency than it is about having the fanciest equipment. In fact, you can get an incredible workout with just a few key items or even just your own body weight.
The goal is to find tools that support your movement and help you stay safe and comfortable. Whether you’re working out at home, in a gym, or just getting outside, focusing on a few basics will set you up for success without overwhelming you or your wallet. Let’s break down what’s truly essential, what’s helpful to have, and what you can do for free.
Essentials for at-home workouts
Creating a great workout space at home doesn’t require much. Start with a comfortable, non-slip exercise mat. It’s a game-changer for floor exercises like yoga, Pilates, and core work, providing cushioning for your joints and a clean space to move.
Next, consider a set of light hand weights and a few resistance bands. Low-impact strength training is all about controlled, deliberate movements that build muscle without jarring your body. A simple full-body routine with bands or light dumbbells is incredibly effective for toning muscles and supporting your weight loss goals. These items are versatile, easy to store, and perfect for gradually increasing the challenge as you get stronger.
Helpful gym equipment
If you have access to a gym like Armourbody, you’ll find plenty of equipment designed for effective low-impact workouts. The elliptical, stationary bike, and rowing machine are fantastic for getting your heart rate up without putting stress on your knees and ankles. They allow you to control the intensity, making them perfect for both steady-state cardio and interval training.
A gym also gives you access to a wide variety of weights, from kettlebells to a full rack of dumbbells. This makes it easy to progress your strength training over time. Having different options keeps your workouts interesting and ensures you can always find the right level of challenge for any exercise, helping you build muscle and see results faster.
Budget-friendly and free options
You don’t need to spend a single dollar to get a great low-impact workout. The most accessible option is walking. All you need is a pair of supportive shoes to protect your feet and joints. If you can, try walking on softer surfaces like a track, trail, or grass, which can be even gentler on your body.
Your own body is also a powerful piece of fitness equipment. Bodyweight exercises like squats, lunges, planks, and modified push-ups build functional strength and burn calories without any gear required. You can find countless free workout videos online to guide you through routines, ensuring you maintain proper form and stay motivated right from your living room.
How to start safely as a beginner
Jumping into a new fitness routine is exciting, but it’s easy to get carried away and do too much, too soon. The key to long-term success is building a solid foundation. That means starting smart, respecting your body’s current limits, and focusing on creating a habit you can stick with. These simple strategies will help you begin your low-impact journey safely, so you can build strength and confidence without risking injury or burnout. Think of this as your starting line—a place to build momentum for whatever fitness goals you have in mind.
Start slow and build gradually
When you’re motivated to make a change, your first instinct might be to go all out. But consistency is far more important than intensity, especially at the beginning. It's much better to exercise for 15 minutes a day, five days a week, than to do one grueling hour-long session and be too sore to move for the next six days. Start with shorter workouts and focus on your form. As you get stronger and more comfortable, you can gradually increase the duration and intensity. This approach helps your body adapt and makes exercise a sustainable part of your life, not just a temporary phase.
Choose the right shoes and gear
You don’t need a closet full of expensive gear to get started, but one thing you shouldn’t skimp on is a good pair of shoes. Your feet are your foundation, and the right footwear provides the support needed to protect your ankles, knees, and hips from unnecessary strain. Investing in a quality pair of athletic shoes designed for the type of activity you’ll be doing is one of the best ways to prevent common injuries. For most low-impact workouts, a good cross-trainer will work well. Think of it as essential safety equipment for your fitness journey.
Modify exercises for your body
Every body is different, and an exercise that works for someone else might not feel right for you just yet. That’s where modifications come in. Modifying an exercise isn’t a sign of weakness—it’s a sign of smart training. It allows you to work the same muscles safely and effectively while you build strength. For example, you can do squats with a chair behind you for support or perform push-ups on your knees. In a guided setting like our group classes, our coaches are experts at providing modifications to ensure everyone gets a great workout, no matter their starting point.
Listen to your body’s signals
Learning to tune into your body is one of the most important skills you can develop. It’s normal to feel some muscle soreness a day or two after a new workout, but you should never feel sharp, stabbing, or persistent pain. Pay attention to the difference between the discomfort of a challenge and the pain of an injury. Some days you’ll feel full of energy, and other days you’ll need to take it easier. Honoring those signals by taking a rest day or choosing a lighter activity is crucial for recovery and long-term progress. Working with your body, not against it, is the secret to staying healthy and motivated.
How to track progress and get better results
Seeing the results of your hard work is one of the best ways to stay motivated. But progress isn't just about the number on the scale. It’s about feeling stronger, having more energy, and building habits that last. When you combine effective workouts with a few smart strategies, you create a powerful formula for success. Tracking your efforts helps you see how far you’ve come and fine-tune your approach to keep moving forward. Let’s look at a few simple ways to monitor your progress and get the results you’re working for.
Simple ways to track your progress
Instead of focusing only on weight, pay attention to other signs of progress. Are your clothes fitting better? Do you have more energy? These are all huge wins. Taking monthly progress photos and measurements can also be a powerful visual tool. For a simple goal, you can track your fitness progress by aiming for about 30 minutes of activity five days a week. Jotting down your workouts in a journal helps you stay accountable and see your consistency build over time, which is incredibly rewarding.
Why you should add strength training
Cardio is great for heart health, but strength training is the secret to changing your body composition. Building lean muscle helps your body burn more calories even when you’re resting. Low-impact strength training uses controlled movements to tone your muscles without stressing your joints. Think of it as building a strong foundation. The stronger you get, the more capable you’ll feel in your workouts and daily life. Incorporating bodyweight exercises or light weights two to three times a week will make a significant difference.
The role of nutrition and hydration
You’ve probably heard it before, but it’s true: you can’t out-train a poor diet. The food you eat provides the fuel for your workouts and the building blocks for recovery. A balanced approach can help you lose fat while building muscle, a process known as body recomposition. Focus on whole foods like lean proteins, complex carbs, and healthy fats to keep your energy stable. And don’t forget hydration! Drinking enough water is crucial for performance and recovery. Think of food and water as essential parts of your fitness toolkit.
Focus on consistency, not just intensity
When you’re starting out, consistency is far more important than intensity. Building the habit of moving your body regularly is the most critical first step. It’s better to do a 20-minute walk every day than to attempt a grueling workout once a week and burn out. Some days you’ll have more energy than others, and that’s okay. The goal is to just show up for yourself. Creating a consistent workout routine builds momentum that makes it easier to stick with your plan for the long haul, which is what delivers incredible results.
Ready for the next challenge?
You’ve built a solid foundation with low-impact exercise, and that's a huge accomplishment. By moving your body consistently, you’ve improved your health, built strength, and created a routine you can stick with. But maybe you’re starting to feel like you’ve hit a plateau, or you’re just curious about what else your body can do. If you’re craving that next level of fitness—the kind that leaves you feeling powerful and accomplished—it might be time to consider adding some intensity to your workouts.
Stepping up your game doesn’t mean abandoning everything you’ve learned. It’s about building on your success and challenging your body in new ways. High-intensity workouts can be a game-changer for your results, helping you break through plateaus and see significant changes in your strength and endurance. The key is knowing when you’re truly ready to make that leap and how to do it effectively. It’s about finding a smart, sustainable way to push your limits and discover just how strong you are.
Signs you’re ready for high-intensity workouts
So, how do you know it’s time to turn up the dial? Your body will give you some clear signals. First, you’ve been consistent. You’re no longer struggling to get your workouts in; they’re a non-negotiable part of your week. Second, your current routine feels less challenging than it used to. If you’re finishing your workouts feeling like you have plenty of gas left in the tank, it’s a good sign you’re ready for more.
Most importantly, you’re moving without pain. While low-impact exercises are fantastic for protecting your joints, if you’ve been doing them consistently without discomfort, your body has likely built the stability needed for more dynamic movements. If this sounds like you, you’re not just ready for a new challenge—you’ve earned it.
The power of combining strength and cardio
Taking your fitness to the next level isn’t just about going faster—it’s about working smarter. And one of the smartest things you can do is combine strength training and cardio. Think of them as a one-two punch for your fitness goals. Strength training builds lean muscle, which revs up your metabolism and helps you burn more calories around the clock. Cardio gets your heart pumping, torches calories, and builds the endurance you need to power through tough workouts.
When you put them together in a single session, you get the best of both worlds. This approach is incredibly effective because the combination of cardio and strength is vital for fat loss and improving your overall body composition. You’re not just burning calories; you’re building a stronger, leaner, and more resilient body.
Start your fitness plan today
Getting started with a fitness plan doesn't have to be complicated. Low-impact exercises are an incredible way to begin because they are effective for weight loss and work for all fitness levels. The core idea is that these workouts are gentle on your joints because you keep at least one foot on the ground, which means less jarring stress on your body. This makes them a perfect starting point if you're new to exercise, coming back from a break, or recovering from an injury.
Don’t mistake “low-impact” for “low-results.” These exercises are powerful tools for improving your health. They allow anyone, even those with physical limitations, to get the full benefits of exercise. Activities like swimming or cycling build serious strength and improve your cardiovascular health, which is exactly what you need to support your weight loss goals.
Even better, you can build serious muscle without the high impact. Low-impact strength training uses controlled, deliberate movements to tone your muscles and fire up your metabolism. It’s a smart and sustainable way to work toward your fitness goals without putting unnecessary strain on your body. The most important step is the first one. Start today by adding some of these effective low-impact exercises into your routine and build a foundation for lasting results.
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Frequently Asked Questions
Can I really lose weight with low-impact exercise, or is it just for beginners? Absolutely. It’s a common myth that you need to be jumping around to see results, but low-impact exercise can be incredibly effective for weight loss. The term “low-impact” refers to how much stress is placed on your joints, not the intensity of the workout. You can get your heart rate up and burn serious calories by increasing your speed, adding resistance, or finding some hills on your walk. The biggest advantage is that it’s sustainable, which means you can stay consistent without risking injury—and consistency is what truly drives long-term results.
How can I make my low-impact workouts more challenging over time? To keep making progress, you need to keep challenging your body. This is easy to do without adding high-impact movements. If you’re walking, try picking up your pace or finding a route with an incline. On a stationary bike or elliptical, you can gradually increase the resistance level. For strength training, you can use slightly heavier weights, add a resistance band, or slow down your movements to increase the time your muscles are working. The goal is to make your workouts feel a little tougher each week.
I have sensitive joints. Are all low-impact exercises automatically safe for me? While low-impact exercises are designed to be gentle on your joints, it’s still important to listen to your body. An exercise that feels great for one person might not work for another, especially if you have a specific injury or condition. If you have very sensitive knees, for example, you might find that swimming or cycling feels better than walking. The most important rule is to stop if you feel any sharp or unusual pain. It’s always a good idea to talk with a doctor or physical therapist to find the best movements for your specific needs.
How much low-impact exercise should I aim for each week? A great goal for general health is to aim for about 150 minutes of moderate activity per week, which you could break down into 30 minutes, five days a week. However, don't get hung up on the numbers when you're just starting. The most important thing is to build a consistent habit. If all you can manage is 15-20 minutes a few times a week, that’s a fantastic start. You can always add more time as you get stronger and more comfortable.
If I'm enjoying low-impact workouts, why should I ever consider adding high-intensity ones? There's no rule that says you have to! If you've found a low-impact routine you love and it's helping you reach your goals, that's amazing. However, if you eventually hit a plateau or find yourself craving a new challenge, adding high-intensity workouts can be a great way to push your fitness to the next level. Combining strength and cardio in a high-intensity setting is an efficient way to build muscle and improve your endurance, building on the strong foundation you’ve already created.