5 low-impact exercises to lose weight without stressing your joints

Not everyone enjoys high-intensity training, and honestly, not everyone needs high-intensity training to lose weight. Many people suffer from knee pain, lack of strength, or simply prefer gentle exercise. That’s where low-impact training comes in. These movements are easy on your joints, easy to stick to, and are incredibly effective at burning calories and boosting your metabolism. Have you ever noticed that a brisk walk or a leisurely bike ride leaves you feeling refreshed and energized? That’s the magic of low-impact exercise. Performing these exercises consistently will help you lose weight, tone muscles, and improve your overall fitness without taxing your body.

Low-impact exercises for weight loss

Here are five low-impact exercises you can perform to lose weight and increase your endurance.

1. Cycling

Cycling is a gentle yet powerful aerobic exercise that activates your legs, core, and glutes with minimal stress on your joints. A study published in the American Journal of Physiology found that regular cycling significantly reduced visceral fat by up to 14.6%. A moderate 30-minute ride can burn around 250 calories, and running uphill will further strengthen your core and midsection.

Why it works:

• reduce belly fat
• strengthen lower body muscles
• Improves cardiovascular health and stamina

2. Walk fast

Brisk walking means walking faster than your normal pace without reaching jogging intensity. According to a study by BioMed Central, most people walk briskly at 3 to 4 miles per hour (1 to 2 km per hour). According to fitness expert Yash Agarwal, “This pace helps burn calories and boosts your metabolism, supporting both overall and belly fat loss.” It also improves heart health by increasing oxygen supply to cells.

Why it works:

• Supports steady weight loss
• Improves cardiovascular health
• Accessible and easy for all ages

3. Yoga poses

Although yoga may seem slow, it can be very effective for weight loss if practiced consistently. Build muscle, increase flexibility, and reduce stress, one of the biggest causes of weight loss. Try these effective yoga poses.

• Bridge pose: Strengthens the glutes, core and lower back
• mountain pose: Improve your posture and adjust your whole body alignment
• Chair pose: Tightens your thighs and hips and strengthens your lower body
• Cat and cow pose: It activates the spine, improves digestion, and reduces stiffness.
• Triangle pose: Stretch your waist and core and support fat loss in your midsection.

Why it works:

• strengthens muscle strength
• Supports fat burning
• Helps manage stress-related weight gain

4. Resistance exercise

Resistance training builds lean muscle and allows your body to burn more calories even when you’re at rest. Agarwal’s low-impact resistance exercises are perfect for beginners looking to lose weight without strain. Three great resistance workouts:

• Bodyweight squat: strengthen legs and buttocks
• Resistance band row: Tighten your back, shoulders and arms
• Groot bridge: Strengthens hips, thighs, and core

Why it works:

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• increases metabolic rate
• improve muscle definition
• Helps burn fat more efficiently

5. Stair climbing

According to a report from Harvard Health Publishing, climbing the stairs burns calories three times faster than walking on level ground. Great for losing weight, strengthening your lower body and improving your stamina. It tones your butt, thighs, and calves, and also activates your core and abdominal muscles.

Why it works:

• Burn high calories without jumping
• Strengthens the entire lower body
• You can do it anywhere: at home, at the park, at the gym.

Low-impact exercise is not only effective, but also sustainable. “Whether it’s a long walk, a quick yoga session, or a few minutes up the stairs, consistency is what really matters,” says Agarwal. So, try to practice these low-impact exercises daily for weight loss.