Burn Calories With Low Impact Exercises

If you have any kind of joint issues which make exercise uncomfortable and difficult, or if you just want to prevent joint pain, then you need to include low impact workouts into your routine.

There is a common misconception that a low impact workout equals low calorie burning, which isn’t always the case.

In this article we show you 5 low impact exercise which have a serious potential for calorie burning, without putting too much stress on the joints.

The first 3 exercises are well known and you’re probably already familiar with. And if you want to try something new, then you need try the last two movements.


1. Reverse Lunges into Dumbbell Curl & Shoulder Press

How to perform it:

  • Start with the feet placed together, stand tall and hold dumbbells at both sides of your body.
  • Step back into a lunge position and keep your arms at your sides.
  • Lightly tap the knee of the back leg on the floor and then return the leg to the front.
  • Once the feet are back together, curl the weights up, rotate your wrists so that the palms are facing away from you and then raise the weights overhead.
  • Perform the reverse movements back to the original position.
  • Repeat with the other leg.

Why is this exercise great?

Because it doesn’t put any excessive stress on your joints and performing this movement with a high rep range will strengthen your upper and lower body and elevate your heart rate.


2. Push Ups with Dumbbell Rows

How to perform it:

  • Get into a push – up position but instead of putting your hand on the floor, hold two dumbbells with both hands.
  • Perform a standard push – up with the feet shoulder width apart.
  • Once you perform the push – up, do a row with one arm by pulling the weight towards your chest.
  • Return the dumbbell back to the floor.
  • Do the row with the opposite hand.
  • You just performed a rep!

Why is this exercise great?

This upper body movement allows your work on your chest, back and core at once. Since more muscle groups are used when using a high rep range, this movement works up a sweat and burns more calories.


3. Fan Bike

This movement has a high calorie burning potential because it works on the lower and upper body simultaneously. You are pedaling with the feet and also pumping with the arms.

How to burn the most calories?


  • Perform all the fan bike sprints for 20 seconds.
  • Take a 10 second break.

The intervals will elevate your heart rate and burn calories in the moment. The cyclical motion of the fan bike provides a low impact workout which keeps the joints safe.


4. Elliptical

This is one of the easiest exercises and it helps you burn a lot of calories. Because of the controlled, continuous motion of the legs and the arms, there is a constant movement which makes you sweat and burns calories efficiently.

How to burn the most calories?

An amazing way to burn calories with this exercise is to do the sets at a high speed and maintain the same pace during the whole workout.


5. Walking

Walking can burn more excess fat than running does, but you need to do a lot more walking to burn the same amount of calories you would burn with a short run. If you walk quickly you can burn about 200 calories an hour.

Since running can put a lot of stress on the joints, walking at a fast pace for an hour is an amazing way to burn calories and also keep your joints safe.