Best Low Impact Exercises for Weight Loss: Gentle Moves, Big Impact

If you want to lose weight but can’t—or don’t want to—do high-impact workouts, you’re in the right place. The truth is, you don’t need jump squats, sprints, or pounding treadmill sessions to burn calories effectively. The best low impact exercises for weight loss are joint-friendly, adaptable to any fitness level, and surprisingly effective when done consistently. In this post, you’ll learn which exercises to focus on, why they work, and how to combine them for maximum calorie burn without the strain.

Want the complete beginner’s guide to low impact cardio? Check out my post: Low Impact Cardio for Beginners: Your Complete Guide to Getting Fit Without the Strain.

Disclaimer: This blog is designed to provide helpful tips but isn’t personalized medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider before starting a new exercise program or making changes to your health routine. For full details, see our Disclaimer & Terms of Use.

Why Low Impact Can Still Be Highly Effective for Weight Loss

When you think of “weight loss workouts,” you might picture sweat-drenched bootcamps, pounding treadmill runs, or high-jump burpees. But here’s the truth—getting in shape doesn’t have to mean beating up your joints or feeling completely worn out.

Low impact exercises are an underrated powerhouse for weight loss. They’re gentler on your knees, hips, and back, but still get your heart rate up, burn calories, and help you build lean muscle. In fact, research shows that consistent moderate-intensity activity—often where low impact training sits—can be just as effective for long-term weight management as higher-intensity workouts, especially when paired with healthy eating habits (Harvard T.H. Chan School of Public Health, 2022).

Another study published in the Journal of Applied Physiology found that people who performed moderate, low impact cardio several times a week experienced significant fat loss and improved cardiovascular health—without the injury risk that can come with high-impact routines. The easier recovery time means you can train more often, which is one of the biggest keys to sustained weight loss success.

If you’re starting your fitness journey, coming back after a break, or simply want a workout that challenges you without leaving you sore for days, low impact training is your sweet spot. This guide will break down the best low impact exercises for weight loss, why they work, and how to put them together for maximum results—so you can feel stronger, fitter, and more energized without the strain.

If you want a simple, ready-to-go plan, my free 7-Day Kickstart gives you a full week of low impact workouts that help you burn fat, build strength, and boost energy—without stressing your joints.

The Best Low Impact Exercises for Weight Loss

1. Walking (Brisk or Incline)

Walking is the ultimate low impact calorie-burner. Increase your pace or add an incline (on a treadmill or hill) to boost intensity without pounding your joints.

Pro Tip: Aim for 20–45 minutes at a pace that leaves you slightly breathless but still able to hold a conversation.

2. Cycling (Stationary or Outdoor)

Cycling engages large muscle groups like your quads, hamstrings, and glutes, which helps you burn calories efficiently.

Pro Tip: Use intervals—alternate 1 minute of faster pedaling with 2 minutes of moderate pace.

3. Elliptical Trainer

The elliptical is great for full-body calorie burning. It mimics running but with less impact and adds upper-body movement when you use the handles.

Pro Tip: Increase resistance for more muscle activation, not just speed.

4. Swimming or Water Aerobics

Water workouts are gentle on joints while offering natural resistance, making them calorie-burning and muscle-toning at the same time.

Pro Tip: Try interval laps or water jogging to increase intensity.

5. Rowing Machine

Rowing is low impact but high intensity, engaging both upper and lower body for a total calorie burn.

Pro Tip: Focus on powerful pulls and controlled returns to maximize effort.

6. Low Impact HIIT

Low impact doesn’t mean low intensity. Moves like step-back lunges, squat to knee lifts, or marching high knees can elevate your heart rate in short bursts for fat loss.

Pro Tip: Try 30 seconds of effort followed by 30 seconds of recovery, repeated for 10–20 minutes.

If you want more on Low Impact HIIT, read my post: The Best Low Impact HIIT Workout Routine for Beginners

7. Resistance Training Circuits

Strength work burns calories during and after exercise. Combine moves like squats, push-ups, and bent-over rows into a circuit with minimal rest.

Pro Tip: Choose compound exercises that work multiple muscle groups at once.

How to Build a Low Impact Weight Loss Workout Plan

Creating a low impact routine for weight loss is simpler than you might think—you just need the right mix of exercises, a consistent schedule, and enough variety to keep your body challenged. Here’s how to put it together:

1. Pick 3–4 of the exercises above.

   Choose a blend of cardio and strength-based moves so you’re burning calories while also building muscle, which helps boost your metabolism. For example, you might pair brisk walking, swimming, resistance band work, and Pilates.

   
   

2. Mix steady-state cardio with intervals.

   Steady-state cardio (like walking, swimming, or cycling at a comfortable pace) is great for endurance and fat burning. But adding short bursts of higher effort—think 30 seconds of faster cycling or a quicker walking pace—can help increase calorie burn and improve cardiovascular fitness. A 2019 study in the British Journal of Sports Medicine found that interval-style training can be more time-efficient for fat loss compared to steady-state alone, even at lower impact levels.

   
   

3. Follow the CDC’s activity guidelines.

   For effective weight loss and overall health, aim for 150–300 minutes of moderate-intensity activity each week. That’s about 30–60 minutes a day, 5 days a week. If that sounds like a lot, remember—you can split it into shorter sessions (two 15-minute walks in a day still count!).

   
   

4. Progress gradually.

   Increase your workout time, resistance, or pace every 2–3 weeks to keep your body adapting. Small, steady increases reduce the risk of injury while helping you avoid plateaus.

   
   

Want a simple, done-for-you low impact workout plan? Start my free 7-Day Kickstart and see how effective short, joint-friendly workouts can be.

Tips for Maximizing Results Without Injury

Staying consistent matters—but so does staying injury-free. These simple tips will help you get the most out of your workouts without overdoing it:

1. Warm up for 5–10 minutes before workouts.

   Gentle movement like walking, dynamic stretches, or mobility drills prepares your muscles, joints, and cardiovascular system for exercise. A proper warm-up has been shown to improve performance and reduce injury risk (Journal of Strength and Conditioning Research, 2018).

   
   

2. Progress gradually.

   Increase time, resistance, or frequency—but never all at once. The American College of Sports Medicine recommends following the “10% rule,” meaning you increase your total training volume by no more than 10% per week to reduce injury risk.

   
   

3. Stay hydrated and fuel for recovery.

   Even mild dehydration can reduce exercise performance and slow recovery. Pair hydration with adequate protein—about 1.2–2.0 g per kg of body weight daily—to support muscle repair and growth (International Society of Sports Nutrition, 2017).

   
   

4. Listen to your body.

   Fatigue and mild muscle soreness are normal, especially when starting a new program. Sharp or persistent pain is a signal to rest or modify your workout. Ignoring these cues can turn a minor setback into a long-term injury.

   
   

Rest days are a secret weapon for maximizing fitness results. Want to make your rest days work for you? Check out my guide on Active Recovery Workouts to recover smarter while staying on track.

The Bottom Line

Low impact exercise is one of the smartest and most sustainable ways to lose weight, especially if you want to protect your joints while still challenging your body. By mixing steady cardio with strength and intervals, you’ll create a calorie-burning routine you can actually stick to.

Read next: Low Impact Cardio for Beginners: Your Complete Guide to Getting Fit Without the Strain.