10 Low-Impact Workouts that Burn Serious Calories

Every now and then, we have to give the body a break from excessive pounding (i.e.: running, dance classes, and contact sports). Luckily low-impact workouts are typically easier on the body, especially our joints, and can be a great way to get in a heart-pumping workout.

Heart-pumping, you ask? Why, yes! Don’t let the term “low-impact” fool you. Low-impact – defined by most trainers as exercise with motions where one foot stays on the ground at all times – aerobic exercise gives you a calorie-burning workout. But rather than doing squats until keeling over, we figured it would be best to round up 10 low- (or no!) impact exercises to keep things varied and full of fun.

1. Walking: Walking is a stress-free, fun, convenient, and cost-effective form of low-impact exercise. But not only that, research shows that it can also help lower blood pressure and cholesterol. That sounds like a win! Tweaking your walking routine can really heat things up: Hit the hills, and add some weights (dumbbells or weighted ankle or wrist straps) to really get that heart rate up.

2. Elliptical: Sorry treadmill, but elliptical is the winner when it comes to putting less stress on those legs. Try hopping on a machine with an upper body component so you can swing those arms and engage even more muscles.

3. Cycling: Hopping on the bike (indoors and out) is a fun way to fit in some exercise and one of the best low-impact cardiovascular workouts that you can do. Every city and town is full of unexplored neighborhoods and areas, so why not jump on your bike and check out the sites?

4. Rowing: Either in a boat or using a machine, rowing is a powerful and fun way to work those arms, back, legs and Score! While rowing is a total-body workout, it’s also one of the few cardio machines that engage your upper body muscles.

5. Rock climbing: Need to relieve some stress? Head to the nearest wall! Err… rock wall that is! Climbing movements are typically slow and controlled, which works the muscles without the added strain.

6. Yoga / Pilates: When you think of burning calories, yoga and Pilates might not be the first things that come to mind. Perhaps they should be, as they are an amazingly effective, low-impact way to stay strong and lean. These total-body workouts build strength, flexibility and overall fitness. So ease up and add some spinal twists and half moons to that fitness routine.

7. Swimming: Swimming is a great low-impact exercise with a ton of benefits – from strengthening the shoulders to improving lung function. The water creates a safe environment that’s easier on your knees, feet and hips, while also providing extra resistance when you move. So skip the pool floaties and start doing some laps.

8. TRX: TRX – also known as “total-body resistance exercise” – is a strap suspension system that’s easy on the joints, but a serious challenge for your whole body. This system of ropes and webbing allows you to work against your own body weight when performing the exercises. A simple squat becomes an exercise in core stability, balance and flexibility.

9. Snowshoeing: As winter approaches (brrrrr…..) and snow begins to fall, look to go on a different kind of walk in the park. Strap on the snowshoes and head outdoors. Working against the resistance of the snow will expend more energy than walking on dry land, while still staying tame on the body.

10. Strength Training: Most strength training exercises are low-impact and still work up a sweat. But finding the variety of high-intensity, low-impact exercises to mix up the workout (and fend off workout boredom) can be difficult. That’s why we love the combination of exercises offered at Solidcore (find a location here). Each training session involves slow, controlled movements using a resistance-based machine, working everything from the core and legs to the upper body. These workouts ensure that cardiorespiratory and muscular endurance, strength, body composition, core, balance and flexibility moves are incorporated into each session, and are so effective that even First Lady Michelle Obama is a fan. For all of these reasons, we can’t be more excited that such an organization is helping to raise awareness of PHA’s mission.

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