If you’ve been searching for a better way to stay fit without putting stress on your body, low impact workouts might just be your new best friend. As someone who has been in the fitness industry for years—and who has made plenty of mistakes by pushing through pain—I can tell you firsthand that low impact workouts are one of the smartest, most sustainable ways to build strength and confidence.
I learned this the hard way. Years ago, I ignored my body’s warning signs. I thought rest days were for quitters. What I got instead was chronic back pain that still haunts me. If I could go back, I would’ve embraced low impact workouts from the start. But you don’t have to make that mistake. I’m here to help you skip that chapter and head straight to smarter training.
Let’s dive into why low impact workouts are a total game changer, and I’ll share some of the absolute best ones you can start today.
Low impact workouts are exactly what they sound like—exercises that don’t pound your joints or force awkward movements. They’re especially great if you have an old injury, joint pain, or if you’re just starting out on your fitness journey. But don’t confuse low impact with low results. These workouts can torch calories, build strength, and even improve your mental health.
I work with a lot of people through our one-on-one personal training program, and many of them are shocked at how challenging and rewarding low impact workouts can be.
The beauty of low impact workouts is that they fit nearly every lifestyle. Whether you’re a busy parent, recovering from injury, or simply looking for a more balanced approach to fitness, these exercises have your back.
Choosing low impact workouts over higher-intensity routines doesn’t mean you’re settling for less. In fact, you’re setting yourself up for better long-term results. Here’s why:
You don’t need to punish your body to see real transformation. The key is consistency and enjoying what you’re doing. Studies from reputable sources like Harvard Health have consistently shown the lasting benefits of regular movement—even if it’s gentle.
Now, let’s explore some of my favorite low impact workouts that can help you feel strong, capable, and energized.
Swimming is one of the most complete low impact workouts available. It works your entire body while putting zero strain on your joints. When I swim with my family in the summer, it’s both fun and effective. Plus, research shows that swimming can increase lifespan and improve mental health.
Swimming can burn anywhere from 220 to 880 calories per hour, depending on how hard you go. More importantly, it builds serious strength in your core, arms, and back.
Want a workout that hits 80 percent of your muscles? Rowing is the answer. I personally love adding rowing sessions into my weekly schedule because it challenges both strength and endurance. Even better, it’s easy on the knees and hips.
Rowing for 30 minutes burns between 250 and 300 calories, and with consistent practice, you’ll notice serious gains in both strength and heart health.
TRX is a versatile piece of equipment that uses your own body weight for resistance. The best part? It’s incredibly joint-friendly and adaptable to every fitness level. I recommend TRX to many of my personal training clients who want to tone up without putting unnecessary pressure on their bodies.
A one-hour TRX workout burns between 360 and 530 calories and can help boost core strength, balance, and stability.
Yoga isn’t just stretching—it’s a total mind and body experience. Practicing yoga can improve flexibility, balance, strength, and mental focus. Many studies show that yoga helps with chronic pain, especially in people dealing with conditions like arthritis or back pain.
Depending on the type, yoga burns between 175 and 550 calories per hour. Plus, the stress relief benefits are priceless. It’s not uncommon for my clients to tell me yoga has helped them sleep better and feel calmer in daily life.
If you love controlled, deliberate movement, Pilates should be on your radar. It’s one of the most effective low impact workouts for strengthening your core and improving posture. Many of our personal training clients find that Pilates complements their strength workouts perfectly.
Pilates burns around 125 to 300 calories per session, depending on intensity and skill level.
Don’t underestimate the power of walking. I walk regularly with my fiancé, and it’s one of the best ways to clear my mind while getting in gentle cardio. Walking can reduce risks of heart disease, lower blood pressure, and improve mental health.
Walking briskly for an hour burns about 130 calories—and you don’t need a gym membership to do it.
For those who love nature, hiking is a rewarding form of low impact workout. Being outdoors reduces stress, and navigating trails challenges your balance in a way that regular walking doesn’t. Plus, hiking burns up to 550 calories per hour.
Pro tip: turn your phone on airplane mode during your hike. The digital detox alone is worth it.
If you want the cardio benefits of running without hurting your knees, indoor cycling is a fantastic option. It builds endurance, tones your legs, and torches calories. A good cycling class can burn up to 600 calories in an hour.
What I love about indoor cycling is that it fits easily into a weekly routine, even if you’re pressed for time.
No matter your starting point, low impact workouts can help you build a healthier, stronger, more resilient body. Remember, it’s not about punishing yourself—it’s about making consistent choices that support your well-being.
If you’re ready to take the next step, reach out to us about personalized training options or try one of our workout classes to discover how fun fitness can be.
Taking care of your body doesn’t have to mean breaking it down. It’s about building yourself up—stronger, smarter, and healthier.
