Best picks
The 10 best low-impact workouts for weight loss, ranked by calories burned (2024 Compendium METs), muscle benefit and joint load, with calories per 30 minutes at 150 and 200 pounds.
Key takeaways
- Incline walking (7.0 METs), stationary cycling at 90 to 100 watts (6.0) and slow lap swimming (5.8) burn the most among low-impact workouts: about 197 to 238 calories per 30 minutes at 150 pounds.[1]
- The CDC lists brisk walking, cycling, dancing, tai chi, swimming and water exercise as joint-friendly activities for people with arthritis.[3]
- Adults need 150 to 300 minutes of moderate aerobic activity a week plus muscle strengthening at least 2 days a week; short 5 to 10 minute bouts count.[4]
- More than 250 minutes a week of moderate activity has been linked with clinically significant weight loss.[5]
In short: The low-impact workouts that burn the most calories are incline walking, stationary cycling and lap swimming, at roughly 200 to 320 calories per 30 minutes for people weighing 150 to 200 pounds. Water aerobics, Nordic walking, rowing, the elliptical and brisk walking follow close behind. All of them keep at least one foot (or your body weight) supported, which makes them easier on knees, hips and backs than running or jumping.
This list is for people who want to lose weight without pounding their joints: those with knee or hip pain, arthritis, a higher body weight, or who are coming back from a long break. If joints are not a concern, our list of the best exercises for weight loss ranks every type of exercise, including running and HIIT. For the bigger picture, see our exercise hub. If you have a joint, heart or lung condition, ask your clinician which activities and intensities suit you.
What “low impact” means here
We counted a workout as low impact when there is no jumping or running phase: you keep a foot on the ground, a pedal or the water carries your weight. The CDC lists brisk walking, cycling, dancing, tai chi, swimming and water exercise as joint-friendly activities for people with arthritis, and every workout below fits that idea.
We then ranked them the same way as all our exercise lists: first by energy cost in METs from the 2024 Adult Compendium of Physical Activities (the reference researchers use), then by muscle benefit, then by joint load and accessibility, then by equipment. One MET is the energy you use sitting quietly, about 1 calorie per kilogram of body weight per hour. Calories below are MET x body weight in kg x 0.5 hour, for 150 lb (68 kg) and 200 lb (91 kg). The 2024 edition was built for adults aged 19 to 59, so treat the numbers as averages.
The 10 best low-impact workouts
10 low-impact workouts for weight loss, ranked
1. Incline walking or hill walking
Best for Walkers who want running-level effort without the pounding
- 7.0 METs on a 6 to 10% grade at a moderate-to-brisk pace
- about 238 kcal per 30 min at 150 lb, 318 at 200 lb
- strong leg and glute work
Maker-stated specs
Price Free outdoors, or a treadmill with incline (checked Oct 6, 2026)
Drawback Steep grades load the calves and Achilles; build up the incline gradually
2. Stationary cycling
Best for Knee-friendly cardio you can do while watching TV
- 6.0 METs at 90 to 100 watts (4.0 at 50 watts, light)
- about 204 kcal per 30 min at 150 lb, 272 at 200 lb
- seated and fully supported
Maker-stated specs
Price Gym, or a bike at home (checked Oct 6, 2026)
Drawback Little upper-body work; set the seat height so your knee stays slightly bent at the bottom
3. Swimming laps
Best for Arthritis, back pain or a higher body weight
- 5.8 METs for slow, recreational freestyle
- about 197 kcal per 30 min at 150 lb, 263 at 200 lb
- water supports your weight
Maker-stated specs
Price Pool access (checked Oct 6, 2026)
Drawback Needs a pool and some skill; burn depends a lot on technique
4. Water aerobics
Best for Group fun with almost no joint stress
- 5.5 METs for general water aerobics (3.8 for water resistance exercises)
- about 187 kcal per 30 min at 150 lb, 249 at 200 lb
- no swimming skill needed
Maker-stated specs
Price Pool class (checked Oct 6, 2026)
Drawback Class times and pool access vary; the shallow-end effort is easy to underdo
5. Nordic walking (with poles)
Best for Adding arms to a walk and taking load off the knees
- 5.3 METs at 3.6 to 4.4 mph on level ground
- about 180 kcal per 30 min at 150 lb, 240 at 200 lb
- works shoulders and back too
Maker-stated specs
Price Walking poles (checked Oct 6, 2026)
Drawback Poles take a few sessions to use well
6. Rowing machine, moderate
Best for Full-body cardio while seated
- 5.0 METs at under 100 watts (7.5 at 100 to 149 watts)
- about 170 kcal per 30 min at 150 lb, 227 at 200 lb
- legs, back and arms
Maker-stated specs
Price Gym, or a rower at home (checked Oct 6, 2026)
Drawback Technique matters for the lower back; learn the leg-hip-arm order first
7. Elliptical trainer
Best for Steady, smooth cardio at the gym
- 5.0 METs at moderate effort (9.0 vigorous)
- about 170 kcal per 30 min at 150 lb, 227 at 200 lb
- feet never leave the pedals
Maker-stated specs
Price Gym, or a machine at home (checked Oct 6, 2026)
Drawback Easy to coast; the machine's calorie display may not match your real burn
8. Brisk walking
Best for Beginners and anyone building a daily habit
- 4.8 METs at 3.5 to 3.9 mph on level ground
- about 163 kcal per 30 min at 150 lb, 218 at 200 lb
- can be split into 10-minute walks
Maker-stated specs
Price Free (walking shoes) (checked Oct 6, 2026)
Drawback Burns less per minute, so it takes more time
9. Low-impact aerobic dance
Best for People who would rather move to music than count laps
- 4.8 METs at moderate effort
- about 163 kcal per 30 min at 150 lb, 218 at 200 lb
- balance and coordination too
Maker-stated specs
Price Free with online videos, or a class (checked Oct 6, 2026)
Drawback Turns and side steps can bother unstable knees; keep moves small at first
10. Power yoga
Best for Strength, flexibility and balance in one session
- 4.0 METs (hatha yoga 2.3)
- about 136 kcal per 30 min at 150 lb, 181 at 200 lb
- holds build muscle endurance
Maker-stated specs
Price Free with a mat (checked Oct 6, 2026)
Drawback Burns the least on this list; some poses need changes for wrist, knee or back problems
All 10 low-impact workouts side by side
| # | Pick | Best for | Key specs (maker-stated) | Price range | Last checked |
|---|---|---|---|---|---|
| 1 | Incline walking or hill walking | Walkers who want running-level effort without the pounding | 7.0 METs on a 6 to 10% grade at a moderate-to-brisk pace; about 238 kcal per 30 min at 150 lb, 318 at 200 lb; strong leg and glute work | Free outdoors, or a treadmill with incline | Oct 6, 2026 |
| 2 | Stationary cycling | Knee-friendly cardio you can do while watching TV | 6.0 METs at 90 to 100 watts (4.0 at 50 watts, light); about 204 kcal per 30 min at 150 lb, 272 at 200 lb; seated and fully supported | Gym, or a bike at home | Oct 6, 2026 |
| 3 | Swimming laps | Arthritis, back pain or a higher body weight | 5.8 METs for slow, recreational freestyle; about 197 kcal per 30 min at 150 lb, 263 at 200 lb; water supports your weight | Pool access | Oct 6, 2026 |
| 4 | Water aerobics | Group fun with almost no joint stress | 5.5 METs for general water aerobics (3.8 for water resistance exercises); about 187 kcal per 30 min at 150 lb, 249 at 200 lb; no swimming skill needed | Pool class | Oct 6, 2026 |
| 5 | Nordic walking (with poles) | Adding arms to a walk and taking load off the knees | 5.3 METs at 3.6 to 4.4 mph on level ground; about 180 kcal per 30 min at 150 lb, 240 at 200 lb; works shoulders and back too | Walking poles | Oct 6, 2026 |
| 6 | Rowing machine, moderate | Full-body cardio while seated | 5.0 METs at under 100 watts (7.5 at 100 to 149 watts); about 170 kcal per 30 min at 150 lb, 227 at 200 lb; legs, back and arms | Gym, or a rower at home | Oct 6, 2026 |
| 7 | Elliptical trainer | Steady, smooth cardio at the gym | 5.0 METs at moderate effort (9.0 vigorous); about 170 kcal per 30 min at 150 lb, 227 at 200 lb; feet never leave the pedals | Gym, or a machine at home | Oct 6, 2026 |
| 8 | Brisk walking | Beginners and anyone building a daily habit | 4.8 METs at 3.5 to 3.9 mph on level ground; about 163 kcal per 30 min at 150 lb, 218 at 200 lb; can be split into 10-minute walks | Free (walking shoes) | Oct 6, 2026 |
| 9 | Low-impact aerobic dance | People who would rather move to music than count laps | 4.8 METs at moderate effort; about 163 kcal per 30 min at 150 lb, 218 at 200 lb; balance and coordination too | Free with online videos, or a class | Oct 6, 2026 |
| 10 | Power yoga | Strength, flexibility and balance in one session | 4.0 METs (hatha yoga 2.3); about 136 kcal per 30 min at 150 lb, 181 at 200 lb; holds build muscle endurance | Free with a mat | Oct 6, 2026 |
Why the order looks the way it does
Energy cost comes first, so incline walking (7.0 METs) leads and power yoga (4.0) closes the list. Ties were broken by the next criterion: rowing sits above the elliptical (both 5.0 METs) because it works the back and arms harder, and brisk walking sits above low-impact dance (both 4.8) because it needs no class or video and has the steadiest joint load. Tai chi (3.3 METs) and Pilates (2.8) didn’t make the top 10 on calories, but they are excellent for balance and core strength, and tai chi is on the CDC’s list of joint-friendly activities.
The intensity inside each workout matters as much as the choice. On a stationary bike, going from 50 watts (4.0 METs) to 90 to 100 watts (6.0) raises the burn by half; in the pool, fast freestyle is rated 9.8 METs against 5.8 for slow laps. You can climb the effort ladder over weeks without ever adding impact. Our calories burned calculator does the math for your weight and session length.
| Item | 150 lb | 200 lb |
|---|---|---|
| Incline walking | 238 kcal | 318 kcal |
| Stationary cycling, 90 to 100 W | 204 kcal | 272 kcal |
| Swimming laps, slow | 197 kcal | 263 kcal |
| Water aerobics | 187 kcal | 249 kcal |
| Nordic walking | 180 kcal | 240 kcal |
| Rowing, under 100 W | 170 kcal | 227 kcal |
| Elliptical, moderate | 170 kcal | 227 kcal |
| Brisk walking | 163 kcal | 218 kcal |
Calories = MET x body weight in kg x 0.5 hour, rounded. Averages for adults 19 to 59; your own burn will differ.
Source: 2024 Adult Compendium of Physical Activities (MET values); InstaTuck calculation (checked on October 6, 2026)
How much to do
The guidelines, for everyone and for people with arthritis
- 150 to 300 minof moderate aerobic activity a week for adultsHHS, Physical Activity Guidelines for Americans
- 2 daysof muscle-strengthening activity a week, at leastCDC, About Physical Activity and Arthritis
- 5 to 10 minsessions still count; you can break activity into short boutsCDC, About Physical Activity and Arthritis
Checked on October 6, 2026
The CDC’s advice for adults with arthritis matches the general guidelines: at least 150 minutes a week of moderate aerobic activity and at least 2 days of muscle-strengthening activity, with balance work added for older adults. It also says physical activity can reduce joint pain and improve function and mood. For weight loss specifically, the American College of Sports Medicine found that 150 to 250 minutes a week of moderate activity gives modest weight loss on its own, more than 250 minutes a week is linked with clinically significant loss, and activity works better combined with a moderate calorie deficit.
A sample joint-friendly week
Sample week (about 150 to 200 minutes)
- 3 walks30 to 40 minutes each, brisk on flat ground; add a gentle hill once a week when it feels easy.
- 2 machine or pool days30 minutes of cycling, rowing, the elliptical, swimming or water aerobics.
- 2 strength sessions20 minutes of chair squats, wall push-ups, band rows and glute bridges.
- 1 balance sessionTai chi, yoga or Pilates, or 10 minutes of balance moves after a walk.
- Short bouts countTwo or three 10-minute walks add up the same as one long one.
Strength work matters because it helps you keep muscle while you lose fat. Our strength training guide explains how to start, our list of bodyweight home workouts includes chair-friendly moves, and resistance band sets add load without heavy weights. For walking tips by pace and step count, see walking for weight loss, and a walking pad can add light walking on workdays.
Picking the right one for your situation
- Knee or hip pain: water-based workouts and the stationary bike carry the least body weight through the joints. Many people start in the pool, then add flat walking as pain allows.
- A higher body weight: the same MET value burns more calories the more you weigh, so even a brisk walk or a moderate bike ride adds up quickly. Check the maker’s user-weight limit on any machine before you buy or use it.
- Older adults: the CDC suggests a mix of aerobic, muscle-strengthening and balance activities each week. Nordic walking, tai chi and water exercise all help with balance as well as fitness. Note that the 2024 Adult Compendium was built for adults aged 19 to 59.
- Short on time: incline walking and the stationary bike let you raise the effort without impact, so a 20-minute session can still be a solid workout.
- Bored easily: rotate. A walk, a dance video and a pool class in the same week keep things fresh, and enjoying it is what keeps you going.
Starting safely with sore or stiff joints
The CDC’s guidance is to start slowly and pay attention to how your body feels. Some pain, stiffness or swelling is normal when you begin or step up activity, and joint pain from activity should get better over time; if it doesn’t, contact your healthcare provider. A few practical tips:
- Warm up for 5 minutes at an easy pace before you push the effort.
- Change one thing at a time: longer, then faster, then steeper, not all three in the same week.
- Mix your days. Alternating walking with the pool or bike spreads the load across different joints and muscles.
- Choose supportive shoes for walking and keep a water bottle handy.
What low-impact exercise can’t do
No workout burns fat from one chosen spot; water aerobics won’t shrink your thighs any faster than walking will (our weight-loss myths page and belly fat guide explain why). Most weight loss still comes from eating a little less than you burn, and exercise helps you keep muscle, keep weight off and feel better. The TDEE calculator shows how activity changes your daily energy needs, and our guide to keeping weight off covers life after the first months. To compare walking with running directly, see walking vs running for weight loss.
Records in this article
Related guides
Shapewear vs Compression Garments vs Waist TrainersShapewear, compression garments and waist trainers compared: what each does and doesn't do, compression levels in…
Weight-Loss Meal Plan: A 7-Day Plan at 1,500 and 1,800 CaloriesA free 7-day weight-loss meal plan at 1,500 and 1,800 calories, with grams and calories for…
Alternate-Day Fasting vs 16:8 vs 5:2: Fasting Methods ComparedTypes of intermittent fasting compared: 16:8, 5:2 and alternate-day fasting, what a week looks like on…
GLP-1 Medication vs a Diet Program: Results, Costs and Trade-offsGLP-1 medication vs a diet program compared: average weight loss in STEP, SURMOUNT, Look AHEAD and…Questions to ask a professional
- Which low-impact activities are safest for my joints and my heart?
- How hard and how long should I exercise when I start?
- Would physical therapy help me before I start a new routine?
- Do any of my medicines change how I should exercise?
Frequently asked questions
What is the best low-impact exercise for weight loss?
Incline walking burns the most of the low-impact options (7.0 METs, about 238 calories per 30 minutes at 150 pounds), followed by stationary cycling and lap swimming. The best one is the one you can do most weeks without pain.
Can you lose weight with low-impact exercise only?
Yes, alongside a moderate calorie deficit. The ACSM links more than 250 minutes a week of moderate activity with clinically significant weight loss, and low-impact workouts count fully toward that.
Is walking or swimming better for bad knees?
Both are joint-friendly. Water supports your body weight, which many people with knee pain find easiest; walking on flat ground is free and easy to fit in. Many people mix the two.
How many calories does water aerobics burn?
General water aerobics is rated 5.5 METs: about 187 calories in 30 minutes for a 150-pound person and 249 for a 200-pound person.
Is some joint pain normal when I start exercising?
The CDC says some pain, stiffness or swelling can be normal when you start or step up activity and should get better over time. If it doesn't, contact your healthcare provider.
References
- 2024 Adult Compendium (activity lists and PDF). Compendium of Physical Activities, 2024. (accessed October 7, 2026) Other
- Herrmann SD, Willis EA, Ainsworth BE, et al.. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024. doi:10.1016/j.jshs.2023.10.010 · PMID 38242596 (accessed October 7, 2026) Review
- About Physical Activity and Arthritis. U.S. Centers for Disease Control and Prevention, 2024. (accessed October 6, 2026) Government page
- Physical Activity Guidelines for Americans, 2nd edition: top 10 things to know. U.S. Department of Health and Human Services (ODPHP). (accessed October 7, 2026) Guideline
- Donnelly JE, Blair SN, Jakicic JM, et al.. American College of Sports Medicine Position Stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 2009. doi:10.1249/MSS.0b013e3181949333 · PMID 19127177 (accessed October 7, 2026) Society statement
Facts checked on October 6, 2026
Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.
Leave a Reply