7 Low-Impact Exercises for Weight Loss for All Fitness Levels

Not every workout must leave you crawling out of the gym on your hands and knees. If you’re trying to get fit, boost your cardiovascular fitness, or simply enjoy the many health benefits of working out—without wrecking your joints—then low-impact exercises might be exactly what you’re looking for.

And no, they’re not just for beginners or rehab days.

In fact, adding low-impact workouts to your fitness routine is a smart move—especially if you’re dealing with joint pain, recovering from high-intensity training, or just want a break from all that jumping, pounding, and pressure. It’s a safe and effective way to build muscle strength, improve balance, and lose weight without feeling like your knees and hips went through a demolition derby.

Here’s the real flex: Studies show that consistent, intentional training (especially when working with a personal trainer—up to 73% more effective) leads to better long-term results. That includes knowing when to dial it back and train smarter.

Are you looking for examples of low-impact exercises that still deliver? Whether you’re building toward your next PR, recovering from high-impact fatigue, or looking for low-pressure, high-reward options, the list we will cover might help you.

Let’s explore 7 low-impact exercises that work for all fitness levels that help you feel stronger, leaner, and more in control of your body without damaging it.

What Is Considered Low-Impact Exercises?

Low-impact exercises are any form of physical activity that minimizes joint stress by keeping at least one foot in contact with the ground at all times or eliminating impact altogether—like swimming or cycling. These exercises are designed to reduce the jarring forces from jumping, landing, or sudden direction changes, which are common in high-impact movements.

In practical terms, low-impact exercises avoid pounding your knees, ankles, hips, and spine while offering a great workout. They can range from gentle movements like walking, yoga, or elliptical training to more intense options like resistance band circuits, stationary biking, or low-impact cardio classes.

The key benefits?

• Lower risk of injury
• Improved mobility and flexibility
• Joint-friendly way to build strength, lose weight, and improve cardiovascular fitness

Whether recovering, cross-training, or just trying to protect your body for the long haul, low-impact training is a safe and effective way to stay active and reach your fitness goals without breaking your body.

High-Impact vs. Low Impact Workouts: Differences

Low-impact workouts are your go-to when you want to move your body without putting it through the wringer. They’re easier on your joints but don’t confuse that with ease.

A good low-impact routine can still leave you sweating, shaking, and feeling strong. Think swimming, walking on an incline, cycling, or a single-leg stand that makes your glutes question your life choices.

On the flip side, high-impact exercises like sprinting, jumping, and plyometrics definitely bring intensity. Still, they also come with more risk of injury if you’re not mindful of form or are already dealing with joint pain.

The key? Blend the two. Use low-impact days for recovery, to work on proper form, or when your body needs a break. Go high-impact when your energy is up and your body’s ready to push.

Either way, the best workout is the one that keeps you moving, feeling strong, and coming back for more.

7 Low-Impact Exercises for Weight Loss

Low impact doesn’t mean low results. You can still burn calories, challenge your muscle groups, and leave a workout feeling strong. Choosing the right low-impact exercises and knowing how to align them with your goals can help you create a fitness routine that is smart and seriously effective.

Let’s explain some of the top types of low-impact exercises, why they work, and also how you can find them at Crunch.

Walking: Classic, Simple, Underrated

Yes, walking. It doesn’t get enough credit. Since one foot stays on the ground, it qualifies as a low-impact exercise—but don’t let that fool you. Crank up the incline on the treadmill, power walk around your neighborhood, or hit a Crunch Group Fitness walking circuit, and your heart rate will notice. Bonus: it’s social, too. Grab a friend, chat, move your body, repeat.

Extras:

• Great for weight loss and cardiovascular fitness
• Easy on the joints, ideal for all fitness levels
• Doubles as mental health time (hello, fresh air + podcasts)

Swimming: Full-Body Without the Slam

Swimming is technically a no-impact workout because your joints have zero pressure. You float, you move, and you work every part of your body—especially your core, shoulders, and legs.

It’s also ideal if you’re recovering from a lower-body injury or want something different from your usual gym workout. Too intense? Try water walking or pool resistance workouts—both offer low-pressure, high-reward training.

Cycling: Spin Class, Anyone?

Whether hitting the stationary bike solo or powering through a Crunch Ride class, cycling is a killer way to torch calories without jarring your joints. Since your hips stay on the seat and your feet stay on the pedals, there’s no impact—but plenty of intensity if you want it.

What it works:

• Quads, hamstrings, glutes, and calves
• Cardiovascular endurance
• Lower body strength and muscular balance

Depending on your intensity, you can burn 400–600 calories in a 45-minute spin class.

If you’re wondering what to eat before class, check out our article “10 Healthy Foods to Eat Before Spin Class.” It provides insights on what to eat and when to consume it, ensuring sustained energy, strength, and confidence throughout your ride.

Yoga: Flexibility Meets Focus

Think of yoga as your all-in-one: stretching, balance, bodyweight strength, and a sneaky way to reduce stress. Many folks think of it as just a recovery day tool, but classes like Crunch’s Yoga Body Sculpt take things up a notch with core work, static holds, and full body awareness. Plus, it’s a great space to check your form, reconnect with your body, and build mobility without any impact at all.

Circuit Training: Controlled Burn

Circuit training doesn’t have to be brutal to be effective. At Crunch, options like Chisel and Cardio Sculpt use resistance bands, body weight, and lightweight training in timed rounds to build strength and endurance—without jumping or running.

Why gym-goers love it:

• Works for multiple muscle groups in one session
• Keeps your heart rate elevated = low-impact cardio win
• Customizable to your level—go harder or scale back as needed

Rowing: Total-Body Power

Rowing may not look flashy, but it’s one of the best low-impact full-body workouts. You’re seated the whole time, so there’s no jumping, but you’re engaging your legs, core, back, and arms in every stroke.

Form matters, so keep your arms straight during the pull and drive with your legs—not your lower back. Rowing is amazing for cardiovascular fitness, endurance, and muscle strength—all with less pressure on your joints.

Elliptical Training: Running’s Softer Cousin

If you love the motion of running but your knees don’t, the elliptical is your friend. Your feet never leave the pedals, so you get the rhythm of a run without the impact exercises that hammer your joints.

Want to spice it up? Use interval bursts (30 seconds fast, 60 seconds moderate) to turn this into a low-impact, high-intensity cardio session.

Health Benefits of Low-Impact Training

Low-impact exercise might not get all the hype, but the great benefits are huge. Whether you’re just starting your fitness journey or have been hitting the gym for years, working low-impact movements into your exercise routine can keep you moving, injury-free, and progressing toward your fitness goals.

Here’s why low-impact training deserves a spot in your weekly routine:

• Beginner-friendly: Great for easing into fitness without the intimidation factor.
• Protects your joints: It’s ideal if you have knee, hip, or back pain or are recovering from high-impact training.
• Boosts balance and mobility: Movements like the single leg stand or seated hamstring stretch improve coordination and joint stability.
• Speeds up recovery: Less impact = less soreness. Perfect for active rest days.
• Supports fat loss: Keeps your heart rate in the fat-burning zone with less physical stress.
• Safe post-injury option: Maintain your fitness level while your body heals.
• Accessible for group classes: It works well in settings with different fitness levels, such as Crunch’s Chisel, Yoga Body Sculpt, or Ride.

And don’t underestimate it—low impact doesn’t mean low intensity. Add in some resistance bands, tempo changes, or circuit-style training, and you’ll still get that sweaty, satisfying full-body workout—with less risk of injury.

How Often Should You Work Out?

When it comes to building a solid fitness routine, consistency beats intensity. According to the American College of Sports Medicine, aiming for about 30 minutes of physical activity five days a week is a great place to start.

If you’re just getting into it, don’t overthink it. Try moving your body daily—even a short walk, a few stretches, or a low-impact workout counts. Rest every two to three days to allow your muscles and joints time to recover.

The key? Start small, stay consistent, and listen to your body. You don’t need to go all out every session. Building a habit you enjoy leads to real results over time.

Join Us!

Low-impact exercises aren’t just a stepping stone—they’re a powerful, joint-friendly way to build strength, boost endurance, and stay consistent with your fitness routine. Whether you’re just starting out, coming back from an injury, or simply want to train smarter, these workouts deliver serious results without the extra strain.

So mix it up, listen to your body, and don’t underestimate the power of moving with intention. Your joints will thank you, your goals will stay on track, and your body will feel better for it—day in and day out.

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!