Low-impact workouts for weight loss

Thinking of using exercise to lose weight? And not interested in intense and strenous exercise? Before you register at the gym, which you’ll probably abandon after a while—listen up. Exercise is about what you enjoy and what’s sustainable for you. You may think you want to lose body weight, but I think you’re referring to losing fat mass.

Body weight is a measure of total body components and is compared to an “ideal” or desirable weight, usually measured through Body Mass Index (BMI). However, body fat mass increases with age in both men and women through middle age, as fat metabolism decreases with advancing age. Lifestyle also plays a role in the age-associated fat mass increase, since individuals with a sedentary lifestyle and higher calorie intake are likely to have more fat mass. Exercise reduces this body fat, especially in the abdominal region. Here are low impact workouts for weight loss.

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Are Low-Impact Workouts Effective for Weight Loss?

A study showed that moderate-intensity and low-effort exercise is more effective for weight loss than high-intensity exercise. This is because individuals with low self-efficacy, poor mood status, or who are unfamiliar with high-intensity workouts can easily drop out. High-intensity exercises also put more pressure on the body and joints, increasing the risk of injury.

Walking

Walking is simply physical movement. It doesn’t require any special skill or equipment. Walking aids in body fat loss and reduces the loss of lean mass. It is an important means of maintaining both physical and mental health. In addition to helping you lose weight, it also lowers your risk for chronic diseases. Public green spaces and walking-friendly areas have been found to motivate walking in individuals.

Even though it’s a low-impact exercise, it can become high-impact depending on effort. Walking can take different forms. According to the University of California, Berkeley, “The difference between strolling vs. striding vs. brisk walking is in the pace.” Strolling is considered a slower pace >30 minutes per mile, striding is about 20 minutes per mile, and brisk walking is quicker <17 minutes per mile.

Swimming

Swimming is an exciting low-impact workout but can be intense cardio if you’re not careful. This is because swimming is a specialized activity involving skill development. According to USA Swimming, more than 30% of kids are at risk for obesity-related illnesses, and swimming is a potential solution. Since swimming involves using both arms and legs, it also builds muscle. It helps with breathing by improving aerobic endurance. It’s also a great life skill and quite an interesting activity.

Cycling

In the past, cycling was primarily a mode of transportation. While it’s still common in places like Europe, it’s now widely recognized as a physical sport and form of exercise. It’s a low-impact activity you can do at home or in your neighborhood since both stationary and mobile bicycles are available. Beyond reducing fat for weight loss, cycling lowers blood pressure, improves blood flow, and stimulates hormone production.

Rowing

Rowing is an exercise that involves moving a boat on water using oars. It’s one of the best exercises for weight loss. It is low impact, builds muscle strength, and works the arms, legs, back, heart, and lungs gently but thoroughly. While effective, some people find it boring and struggle to maintain the routine. Since it targets your back, rowing also helps improve posture. Being on water may also feel relaxing and calming.

Yoga

Yoga is a low-impact exercise that’s often underrated because many people don’t consider it an “active” workout. But its low-impact nature is one of the best things about it. If you’re not experienced in strength training, yoga can be excellent for building strength. It helps build muscle while promoting fat loss. While it doesn’t rapidly burn calories, it supports weight loss by increasing muscle mass, which raises metabolism.

Pilates

Pilates is a low-impact workout that focuses on strengthening the core, improving flexibility, and enhancing overall body alignment and balance. It has evolved into a range of uses—including fitness, rehabilitation, and chronic disease management. Pilates is taught in gyms, independent studios, and allied health clinics, either by fitness instructors or healthcare professionals.

However, joint injuries—especially to the shoulders, knees, and ankles can occur if you're not careful. It’s a great workout to build strength and stability, but be sure to take it slow if you're just starting out.

Hiking

Hiking is an active form of walking. Though considered low impact, it typically involves more effort. Hills and elevated platforms require moderate to vigorous intensity, as opposed to a casual stroll. Sometimes, hiking can also involve climbing.

Skipping

Skipping is one of the best workouts for weight loss. While it can be a high-intensity cardio activity, it’s generally low impact and helps burn calories quickly. It can be done anywhere since it only involves a rope. It works your arms, hands, thighs, and leg muscles due to the repeated swinging and jumping motions.

Dancing

Dancing involves rhythmic body movement, usually in response to music. It can be coordinated or uncoordinated, typically the latter for casual individuals and the former for professionals. Dancing is very effective if you're looking to lose weight without much stress. It’s also a helpful intervention for overweight and obese individuals.

Skiing

Skiing is a fun and active way to burn calories and lose weight. It’s low impact but requires skill and training to prevent injury. Skiing is usually done during winter. Some experts claim you can burn up to 3,000 calories while skiing! While it’s beneficial, it can be risky, so be sure to prepare adequately before hitting the slopes.

How Much Weight Can You Lose with Low-Impact Exercises?

Low-intensity exercises are great for burning calories. While they may not burn as many calories as intense gym workouts, they’re often better in the long run. This is because intense workouts can leave you so hungry that you end up overeating, thinking you’ve “earned” it—only to end up gaining more than you lost.

Consistent, low-effort exercise helps you lose more body fat over time. The main disadvantage is that many people don’t stick with it long enough to see results. Start with 20–30 minutes once a week and gradually build from there. It doesn’t matter how fast or slow you are.

The table below (adapted from the Mayo Clinic) shows how many calories a 160-pound (73 kg) person can burn in one hour of low-impact exercise. Remember: calorie burn depends on the type of exercise, intensity, body weight, and other factors.

Walking: 314

Swimming: 423

Cycling: 292

Hiking: 438

Skiing: 314

Dancing (ballroom): 219

Final Thoughts

The best strategy for weight loss is combining caloric restriction with adequate physical activity. While you can lose weight with low-intensity exercise, results come faster if you also consume fewer calories. Try to eat low-calorie foods that still fill you up, such as fruits and proteins.

Before committing to one or more low-impact workouts, try them out and pay attention to how your body feels before and after. This helps you figure out which one works best for you with minimal effort and maximum results. We don’t all have the same metabolism, and your general health can affect the effectiveness of these workouts.

Remember: every day is different. Go easier on tired days, and push a bit harder on good days. It’s important to be consistent. With steady effort, you’ll lose all the weight you want.

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