Category: Exercises & workouts

In short: After 50, the exercises that burn the most while staying kind to your joints are stationary cycling, social dancing and lap swimming, at roughly 200 calories per 30 minutes for a 150-pound person. But the best week mixes three kinds of movement: cardio for calories and heart health, strength training to keep muscle while you lose weight, and balance work such as tai chi to prevent falls. In a trial of older adults who were dieting, those who combined cardio and weights lost the same 9% of their weight but kept more muscle and gained the most physical function.

It is never too late to start. Federal guidelines say older adults gain substantial health benefits from regular activity, and that some activity is better than none. This list is for people in their 50s, 60s and beyond who want to lose weight and stay strong and steady on their feet. For the bigger picture, see our guide to losing weight and the exercise hub. If you have heart disease, diabetes, arthritis, osteoporosis, balance problems or have been inactive for a long time, ask your clinician which activities and intensities suit you before you step up your effort.

How we ordered them

We used our standard order for exercise lists: energy cost first, then muscle and strength benefit, then joint load and accessibility, then equipment. Energy costs come from two references. The 2024 Adult Compendium of Physical Activities covers adults aged 19 to 59, so it fits people in their 50s; the calorie estimates below use it (MET x body weight in kg x 0.5 hour, for 150 lb and 200 lb). The 2024 Older Adult Compendium covers people 60 and older and uses a lower resting value (2.7 instead of 3.5 ml of oxygen per kg per minute), because resting metabolism is lower later in life. Its “MET60+” numbers therefore look higher and can’t be compared one-to-one with adult METs. We show both.

One honest adjustment: for adults 65 and older, the guidelines ask for multicomponent activity, meaning cardio, strength and balance together, and the American College of Sports Medicine’s position stand on older adults also calls for aerobic, strengthening and flexibility exercise. Strength training and balance work rank lower here only because they burn fewer calories per minute. They are not optional, and the weekly plan below includes both. Ties were broken by muscle benefit, then joint load.

The 10 best exercises after 50

10 exercises for adults over 50 losing weight, ranked

1. 1

   1. Stationary cycling

   Best for Steady cardio with your weight fully supported

   • 6.0 METs at 90 to 100 watts (MET60+ 6.3)
   • 4.3 MET60+ at an easy 30 to 50 watts
   • about 204 kcal per 30 min at 150 lb, 272 at 200 lb

   Maker-stated specs

   Price Gym, or a home bike (checked Oct 7, 2026)

   Drawback Little upper-body or balance work; set the seat so your knee stays slightly bent

2. 2

   2. Social or ballroom dancing

   Best for Cardio and balance with company and music

   • 6.0 METs for recreational ballroom (waltz, foxtrot, swing), MET60+ 6.0
   • about 204 kcal per 30 min at 150 lb
   • the guidelines count ballroom dancing as cardio plus balance

   Maker-stated specs

   Price Free at home, or a class (checked Oct 7, 2026)

   Drawback Turns can bother unstable knees; slow ballroom is rated only 3.0 METs

3. 3

   3. Lap swimming

   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 carries your weight

   Maker-stated specs

   Price Pool access (checked Oct 7, 2026)

   Drawback Needs a pool and some skill; adds no bone-loading impact

4. 4

   4. Nordic walking (with poles)

   Best for Turning a walk into upper- and lower-body work

   • 5.3 METs at 3.6 to 4.4 mph (MET60+ 7.0)
   • about 180 kcal per 30 min at 150 lb, 240 at 200 lb
   • poles add support on uneven ground

   Maker-stated specs

   Price Walking poles (checked Oct 7, 2026)

   Drawback Takes a few sessions to learn the arm swing

5. 5

   5. Water aerobics

   Best for Group exercise with almost no joint stress

   • 5.3 METs for water aerobics and water calisthenics
   • about 180 kcal per 30 min at 150 lb, 240 at 200 lb
   • NIA counts it as more than one type of exercise

   Maker-stated specs

   Price Pool class (checked Oct 7, 2026)

   Drawback Class times and pool access vary; easy to underdo the effort

6. 6

   6. Rowing machine

   Best for Seated full-body cardio

   • 5.0 METs under 100 watts
   • MET60+ 6.5 at 50 to 99 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 home rower (checked Oct 7, 2026)

   Drawback Poor technique strains the lower back; learn legs, then hips, then arms

7. 7

   7. Brisk walking

   Best for Starting from zero and building a daily habit

   • 4.8 METs at 3.5 to 3.9 mph (MET60+ 6.0 at 3.3 to 3.7 mph)
   • about 163 kcal per 30 min at 150 lb, 218 at 200 lb
   • can be split into short walks

   Maker-stated specs

   Price Free (supportive shoes) (checked Oct 7, 2026)

   Drawback Slow, easy walking alone does not seem to cut fall injuries; add balance work

8. 8

   8. Strength training (weights, bands or machines)

   Best for Keeping muscle while you lose weight

   • 3.5 METs for 8 to 15 reps at varied resistance (MET60+ 4.3)
   • about 119 kcal per 30 min at 150 lb
   • in a 121-trial review it had a large effect on strength in older adults

   Maker-stated specs

   Price Free with body weight; bands or dumbbells help (checked Oct 7, 2026)

   Drawback Burns less per minute; needs good form and gradual increases

9. 9

   9. Tai chi

   Best for Balance, leg strength and calm

   • 3.3 METs (MET60+ 3.8
   • 2.8 seated)
   • about 112 kcal per 30 min at 150 lb
   • may cut the rate of falls by about 19%

   Maker-stated specs

   Price Free with videos, or a class (checked Oct 7, 2026)

   Drawback Burns little; class quality varies, so look for a qualified instructor

10. 10

    10. Chair sit-to-stands and balance drills

    Best for Beginners, people with sore knees and anyone working on steadiness

    • 2.8 METs at 6 to 12 stands a minute, 4.0 at 18 to 24
    • heel-to-toe walking and standing on one foot have no Compendium code
    • strength training helped chair rising in trials

    Maker-stated specs

    Price Free (a sturdy chair) (checked Oct 7, 2026)

    Drawback Low calorie burn; keep a counter or wall within reach

All 10 exercises side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Stationary cycling	Steady cardio with your weight fully supported	6.0 METs at 90 to 100 watts (MET60+ 6.3); 4.3 MET60+ at an easy 30 to 50 watts; about 204 kcal per 30 min at 150 lb, 272 at 200 lb	Gym, or a home bike	Oct 7, 2026
2	Social or ballroom dancing	Cardio and balance with company and music	6.0 METs for recreational ballroom (waltz, foxtrot, swing), MET60+ 6.0; about 204 kcal per 30 min at 150 lb; the guidelines count ballroom dancing as cardio plus balance	Free at home, or a class	Oct 7, 2026
3	Lap swimming	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 carries your weight	Pool access	Oct 7, 2026
4	Nordic walking (with poles)	Turning a walk into upper- and lower-body work	5.3 METs at 3.6 to 4.4 mph (MET60+ 7.0); about 180 kcal per 30 min at 150 lb, 240 at 200 lb; poles add support on uneven ground	Walking poles	Oct 7, 2026
5	Water aerobics	Group exercise with almost no joint stress	5.3 METs for water aerobics and water calisthenics; about 180 kcal per 30 min at 150 lb, 240 at 200 lb; NIA counts it as more than one type of exercise	Pool class	Oct 7, 2026
6	Rowing machine	Seated full-body cardio	5.0 METs under 100 watts; MET60+ 6.5 at 50 to 99 watts; about 170 kcal per 30 min at 150 lb, 227 at 200 lb; legs, back and arms	Gym, or a home rower	Oct 7, 2026
7	Brisk walking	Starting from zero and building a daily habit	4.8 METs at 3.5 to 3.9 mph (MET60+ 6.0 at 3.3 to 3.7 mph); about 163 kcal per 30 min at 150 lb, 218 at 200 lb; can be split into short walks	Free (supportive shoes)	Oct 7, 2026
8	Strength training (weights, bands or machines)	Keeping muscle while you lose weight	3.5 METs for 8 to 15 reps at varied resistance (MET60+ 4.3); about 119 kcal per 30 min at 150 lb; in a 121-trial review it had a large effect on strength in older adults	Free with body weight; bands or dumbbells help	Oct 7, 2026
9	Tai chi	Balance, leg strength and calm	3.3 METs (MET60+ 3.8; 2.8 seated); about 112 kcal per 30 min at 150 lb; may cut the rate of falls by about 19%	Free with videos, or a class	Oct 7, 2026
10	Chair sit-to-stands and balance drills	Beginners, people with sore knees and anyone working on steadiness	2.8 METs at 6 to 12 stands a minute, 4.0 at 18 to 24; heel-to-toe walking and standing on one foot have no Compendium code; strength training helped chair rising in trials	Free (a sturdy chair)	Oct 7, 2026

• Adult MET
• MET60+

Stationary cycling, 90 to 100 W66.3

Recreational ballroom dancing66

Nordic walking5.37

Rowing machine, moderate56.5

Brisk walking4.86

Strength training, 8 to 15 reps3.54.3

Tai chi, general3.33.8

Energy cost: adult METs (ages 19 to 59) and MET60+ (ages 60 and older)

Item	Adult MET	MET60+
Stationary cycling, 90 to 100 W	6	6.3
Recreational ballroom dancing	6	6
Nordic walking	5.3	7
Rowing machine, moderate	5	6.5
Brisk walking	4.8	6
Strength training, 8 to 15 reps	3.5	4.3
Tai chi, general	3.3	3.8

MET60+ uses a lower resting value (2.7 ml/kg/min), so it reads higher; it is not a higher calorie burn. Speed and watt bands differ slightly between editions.

Source: 2024 Adult and Older Adult Compendium of Physical Activities (checked on October 7, 2026)

Why strength training matters more after 50

When you lose weight, some of what you lose is muscle, and muscle is harder to rebuild later in life. The clearest trial in older adults put 160 dieters with obesity into four groups for 6 months: weight management plus cardio, plus weights, plus both, or no program. All three exercise groups lost about 9% of their body weight. The groups that lifted kept more muscle and bone at the hip, and the combined group improved most on a physical performance test (21%, against 14% for cardio alone or weights alone).

5%Cardio only

2%Weights only

3%Cardio plus weights

Lean mass lost in 6 months of dieting, by exercise type (older adults)

Item	Value
Cardio only	5%
Weights only	2%
Cardio plus weights	3%

All three groups lost about 9% of body weight. Lower is better: less muscle and other lean tissue lost.

Source: Villareal DT et al., NEJM 2017 (checked on October 7, 2026)

Strength also rose more with weights: 18% in the combined group and 19% in the weights group, against 4% with cardio alone. A Cochrane review of 121 trials with 6,700 older people found progressive strength training had a large effect on muscle strength and a moderate-to-large effect on getting up from a chair. Our strength training guide explains how to start, and our list of strength moves that protect muscle picks the best lifts for a calorie deficit. If you take a GLP-1 medicine, our guide to muscle loss on GLP-1s covers the extra reasons to lift.

Balance work: the part most plans skip

The National Institute on Aging (NIA) suggests about three sessions of balance exercise a week, and the federal guidelines note that fall-prevention programs generally include about three sessions a week. A Cochrane review of 108 trials with 23,407 people aged 60 and older living at home found exercise cut the rate of falls by 23%. Programs built on balance and functional exercises, and those that mixed several types (usually balance plus strength), did best.

Several types combined (mostly balance plus strength)34%

Balance and functional exercises24%

All exercise types23%

Tai chi19%

How much exercise programs cut the rate of falls in people 60 and older

Item	Value
Several types combined (mostly balance plus strength)	34%
Balance and functional exercises	24%
All exercise types	23%
Tai chi	19%

Reduction in the rate of falls versus control. Certainty: high for all types and balance work, moderate for combined, low for tai chi.

Source: Sherrington C et al., Cochrane Database of Systematic Reviews 2019 (checked on October 7, 2026)

Balance moves are simple: standing on one foot, the heel-to-toe walk, walking backward or sideways, practicing standing up from a chair, and tai chi. Keep a sturdy chair, a counter or a wall within reach, and hold on with both hands at first, then one. The guidelines also suggest weaving balance into other exercise, for example standing on one foot while doing biceps curls. Strengthening the back, abdomen and legs improves balance too, which is where our list of core exercises helps.

A sample week

This plan reaches 150 minutes of moderate cardio, 2 strength days and 3 balance sessions, the amounts named by the guidelines and the NIA. Strength days are not back to back, so each muscle group gets a day to recover, as the NIA suggests. Start with less if you need to and build up over weeks.

Day	Cardio	Strength	Balance
Monday	30 min brisk or Nordic walk	Full body: sit-to-stands, wall or counter push-ups, band rows, step-ups (1 to 2 sets of 8 to 12)	5 min: one-foot stands at the counter
Tuesday	30 min stationary bike or water aerobics	Rest	None
Wednesday	20 min walk	Rest	20 to 30 min tai chi class or video
Thursday	30 min swim, rower or bike	Full body again, adding a little weight if the last reps felt easy	5 min: heel-to-toe walk along a hallway
Friday	30 min walk	Rest	None
Saturday	10 to 30 min dancing, gardening or a game of pickleball	Rest	Dancing counts as balance work
Sunday	Rest or an easy stroll	Rest	None

For strength, the NIA and the guidelines say one set of 8 to 12 repetitions of each exercise is effective, though 2 or 3 sets may be more effective, and each set should end when another rep would be hard. Breathe out during the effort and don’t hold your breath. If you are new to it, try the moves without weights first. A set of resistance bands is the gentlest way to add load, and our best home workouts list shows how to do sit-to-stands and counter push-ups. For cardio gear, see our picks of exercise bikes and walking shoes.

How hard should it feel?

The guidelines ask older adults to judge effort relative to their own fitness, so “moderate” for one person may be a slow walk and for another a jog. The NIA’s talk test is a simple guide: if you are breathing hard but can still talk easily, that is moderate; if you can say only a few words before taking a breath, that is vigorous. Aerobic exercise should not cause dizziness, chest pain or pressure, or nausea. A gentle warm-up and cool-down of easy walking helps.

How this list differs from our other workout lists

Our low-impact workouts list ranks joint-friendly cardio for any age and doesn’t cover strength or balance. Our best exercises for weight loss list compares every kind of exercise by calories, including running and HIIT. This list is built around what the guidelines ask of older adults: cardio, strength and balance in the same week, with energy costs from the Older Adult Compendium for people 60 and over. Our cardio vs strength training comparison digs into how the two work together.

What exercise can’t do on its own

Exercise by itself usually brings modest weight loss. The American College of Sports Medicine found that 150 to 250 minutes a week of moderate activity gives only modest loss, that more than 250 minutes is linked with clinically meaningful loss, and that activity helps most alongside a moderate calorie cut. That is why the trial above paired exercise with a diet program. A steady calorie deficit does most of the work; exercise protects muscle, bone, balance and fitness while it happens. Resting metabolism is lower in older adults (the reason the Older Adult Compendium uses a lower resting value); our guide to metabolism and weight loss explains what that means in practice, and enough protein matters for keeping muscle (our protein calculator gives a range to discuss with your clinician). The calories burned calculator estimates any session for your weight, and walkers will find more in our walking for weight loss guide.

In short: To keep muscle while you lose weight, train your biggest muscles with moves you can make steadily heavier: squats, deadlifts, lunges, push-ups and rows, plus kettlebell swings if you want the highest calorie burn (9.8 METs). Two to three full-body sessions a week is enough to start. In a review of six trials in older adults who were cutting calories, adding strength training three times a week prevented about 93% of the lean mass they would otherwise have lost.

When you eat less, your body loses fat and some lean tissue, including muscle. A 2017 review notes that this lean-mass loss could raise the risk of sarcopenia (low muscle mass and poor muscle function), and it is one reason weight loss with a GLP-1 medicine comes with advice to lift (see our guide to muscle loss on GLP-1s). Strength training is the best-studied way to hold on to that muscle. This list picks the moves that give that signal best. For the basics of sets, reps and getting started, see our strength training guide. If you have heart, joint or back problems, or take medicines that affect blood pressure or blood sugar, ask your clinician which moves and loads suit you.

How we ordered them

Our exercise lists rank by energy cost first (2024 Adult Compendium of Physical Activities), then muscle and strength benefit, then joint load and accessibility, then equipment. The Compendium rates strength work by type, not by single exercise: kettlebell swings 9.8 METs, weighted squats and deadlifts 5.0, moderate calisthenics such as push-ups, pull-ups and lunges 3.8, and general weight training with several exercises of 8 to 15 reps 3.5. Within each group we put the moves that train the largest muscles across several joints first, which matches the American College of Sports Medicine (ACSM) advice to do large-muscle, multi-joint exercises before small ones. Then came joint load and equipment. Loaded carries have no Compendium code, so they come last on energy, though not on usefulness.

Calories below are MET x body weight in kg x 0.5 hour, for 150 lb (68 kg) and 200 lb (91 kg). Strength sessions include rest between sets, so read them as the rate while you are working, not a promise for every half hour at the gym.

The 10 best strength moves for keeping muscle

10 strength moves to protect muscle during weight loss, ranked

1. 1

   1. Kettlebell swing

   Best for Power and conditioning in one move

   • 9.8 METs
   • about 333 kcal per 30 min at 150 lb, 445 at 200 lb (work rate)
   • glutes, hamstrings, back and grip

   Maker-stated specs

   Price One kettlebell (checked Oct 7, 2026)

   Drawback Needs a solid hip hinge first; learn it with a coach or video and a light bell

2. 2

   2. Goblet or barbell squat

   Best for The main lower-body builder

   • 5.0 METs for weighted squats and deadlifts
   • about 170 kcal per 30 min at 150 lb, 227 at 200 lb
   • thighs, glutes and core

   Maker-stated specs

   Price A dumbbell or kettlebell; barbell optional (checked Oct 7, 2026)

   Drawback Knees or hips may complain at depth; squat to a box or bench to start

3. 3

   3. Romanian deadlift (hip hinge)

   Best for Hamstrings, glutes and a strong back

   • 5.0 METs
   • about 170 kcal per 30 min at 150 lb
   • trains the back of the body that sitting neglects

   Maker-stated specs

   Price Dumbbells, kettlebells or a barbell (checked Oct 7, 2026)

   Drawback Rounding the back loads the spine; keep it flat and the weights close to your legs

4. 4

   4. Split squat or reverse lunge

   Best for Leg strength one side at a time, with balance

   • 3.8 METs as moderate calisthenics (lunges)
   • about 129 kcal per 30 min at 150 lb, 172 at 200 lb
   • add dumbbells to progress

   Maker-stated specs

   Price Free (body weight); dumbbells help (checked Oct 7, 2026)

   Drawback Balance-heavy; hold a wall or chair at first

5. 5

   5. Push-up (incline to floor)

   Best for Chest, shoulders and arms with no equipment

   • 3.8 METs as moderate calisthenics
   • about 129 kcal per 30 min at 150 lb
   • raise or lower your hands to set the difficulty

   Maker-stated specs

   Price Free (body weight) (checked Oct 7, 2026)

   Drawback Hard to load heavily; a weighted vest or dumbbell press takes over later

6. 6

   6. Assisted pull-up or lat pulldown

   Best for The upper back and arms that pull

   • 3.8 METs for pull-ups as moderate calisthenics
   • 3.5 as general weight training
   • band-assisted versions make it possible early

   Maker-stated specs

   Price Pull-up bar with a band, or a cable machine (checked Oct 7, 2026)

   Drawback Needs a bar or machine; rows (next) are the home alternative

7. 7

   7. One-arm dumbbell or band row

   Best for Upper back and posture

   • 3.5 METs as general weight training (8 to 15 reps)
   • about 119 kcal per 30 min at 150 lb, 159 at 200 lb
   • supported on a bench

   Maker-stated specs

   Price A dumbbell or band (checked Oct 7, 2026)

   Drawback Easy to shrug or twist; keep the shoulder down and the hips square

8. 8

   8. Overhead press (dumbbells)

   Best for Shoulders and arms for reaching and lifting

   • 3.5 METs as general weight training
   • about 119 kcal per 30 min at 150 lb
   • seated version adds back support

   Maker-stated specs

   Price Dumbbells (checked Oct 7, 2026)

   Drawback Can bother painful shoulders; go lighter and ask a physical therapist about other angles

9. 9

   9. Chair sit-to-stand

   Best for Beginners, older adults and anyone with sore knees

   • 2.8 METs at 6 to 12 a minute, 4.0 at 18 to 24
   • about 95 to 136 kcal per 30 min at 150 lb
   • hold a dumbbell to progress

   Maker-stated specs

   Price Free (a sturdy chair) (checked Oct 7, 2026)

   Drawback Light for fit people; it is the first step toward squats

10. 10

    10. Farmer's carry

    Best for Grip, posture and whole-body tension

    • Walk with a heavy weight in each hand
    • NSCA lists carries for building strength and control
    • no separate Compendium code

    Maker-stated specs

    Price Dumbbells, kettlebells or shopping bags (checked Oct 7, 2026)

    Drawback Grip gives out first; set the weights down before your posture slips

All 10 strength moves side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Kettlebell swing	Power and conditioning in one move	9.8 METs; about 333 kcal per 30 min at 150 lb, 445 at 200 lb (work rate); glutes, hamstrings, back and grip	One kettlebell	Oct 7, 2026
2	Goblet or barbell squat	The main lower-body builder	5.0 METs for weighted squats and deadlifts; about 170 kcal per 30 min at 150 lb, 227 at 200 lb; thighs, glutes and core	A dumbbell or kettlebell; barbell optional	Oct 7, 2026
3	Romanian deadlift (hip hinge)	Hamstrings, glutes and a strong back	5.0 METs; about 170 kcal per 30 min at 150 lb; trains the back of the body that sitting neglects	Dumbbells, kettlebells or a barbell	Oct 7, 2026
4	Split squat or reverse lunge	Leg strength one side at a time, with balance	3.8 METs as moderate calisthenics (lunges); about 129 kcal per 30 min at 150 lb, 172 at 200 lb; add dumbbells to progress	Free (body weight); dumbbells help	Oct 7, 2026
5	Push-up (incline to floor)	Chest, shoulders and arms with no equipment	3.8 METs as moderate calisthenics; about 129 kcal per 30 min at 150 lb; raise or lower your hands to set the difficulty	Free (body weight)	Oct 7, 2026
6	Assisted pull-up or lat pulldown	The upper back and arms that pull	3.8 METs for pull-ups as moderate calisthenics; 3.5 as general weight training; band-assisted versions make it possible early	Pull-up bar with a band, or a cable machine	Oct 7, 2026
7	One-arm dumbbell or band row	Upper back and posture	3.5 METs as general weight training (8 to 15 reps); about 119 kcal per 30 min at 150 lb, 159 at 200 lb; supported on a bench	A dumbbell or band	Oct 7, 2026
8	Overhead press (dumbbells)	Shoulders and arms for reaching and lifting	3.5 METs as general weight training; about 119 kcal per 30 min at 150 lb; seated version adds back support	Dumbbells	Oct 7, 2026
9	Chair sit-to-stand	Beginners, older adults and anyone with sore knees	2.8 METs at 6 to 12 a minute, 4.0 at 18 to 24; about 95 to 136 kcal per 30 min at 150 lb; hold a dumbbell to progress	Free (a sturdy chair)	Oct 7, 2026
10	Farmer's carry	Grip, posture and whole-body tension	Walk with a heavy weight in each hand; NSCA lists carries for building strength and control; no separate Compendium code	Dumbbells, kettlebells or shopping bags	Oct 7, 2026

Kettlebell swings9.8 METs

Bodyweight exercises, high intensity6.5 METs

Weight lifting, vigorous (power lifting, body building)6 METs

Weighted squats and deadlifts5 METs

Moderate calisthenics (push-ups, pull-ups, lunges)3.8 METs

Weight training, several exercises, 8 to 15 reps3.5 METs

Bodyweight exercises, general3 METs

Sit to stand, 6 to 12 a minute2.8 METs

Energy cost of strength training types, in METs

Item	Value
Kettlebell swings	9.8 METs
Bodyweight exercises, high intensity	6.5 METs
Weight lifting, vigorous (power lifting, body building)	6 METs
Weighted squats and deadlifts	5 METs
Moderate calisthenics (push-ups, pull-ups, lunges)	3.8 METs
Weight training, several exercises, 8 to 15 reps	3.5 METs
Bodyweight exercises, general	3 METs
Sit to stand, 6 to 12 a minute	2.8 METs

1 MET is the energy used sitting quietly. Strength work is rated by type, not by single exercise.

Source: 2024 Adult Compendium of Physical Activities (checked on October 7, 2026)

What the trials found about keeping muscle

The evidence is consistent. A 2018 meta-analysis pooled six randomized trials in older adults with obesity who were cutting calories, measuring body composition with DXA scans. The trials used strength training three times a week for 12 to 24 weeks. Adding strength training reduced the lean mass lost through dieting by 93.5% (0.82 kg), while fat and weight loss were similar with or without it. An overview of 12 systematic reviews in adults with overweight or obesity found strength training cut lean-mass loss during weight loss by about 0.8 kg on average.

A 2017 trial in 160 dieting older adults with obesity shows the same pattern in detail. Everyone in the exercise groups lost about 9% of their weight over 6 months. Those doing cardio only lost 2.7 kg of lean mass, those lifting weights 1.0 kg, and those doing both 1.7 kg. Strength rose 19% with weights alone and 18% with both, against 4% with cardio alone.

2.7 kgCardio only

1 kgWeights only

1.7 kgCardio plus weights

Lean mass lost in 6 months of dieting, by exercise type

Item	Value
Cardio only	2.7 kg
Weights only	1 kg
Cardio plus weights	1.7 kg

160 older adults with obesity; all exercise groups lost about 9% of body weight. Lower is better.

Source: Villareal DT et al., NEJM 2017 (checked on October 7, 2026)

Two notes keep this honest. Lifting doesn’t speed up weight loss much: the ACSM’s weight-loss position stand found resistance training does not enhance weight loss but may increase fat-free mass and fat loss. And a 2017 review found that diet-induced weight loss reduces muscle mass without harming muscle strength, and that both cardio and strength exercise help preserve muscle, with strength training also improving strength. The goal is not a bigger number on the scale; it is making sure the weight you lose is mostly fat.

How to do the main moves

Pick a weight you can lift 8 to 12 times with good form, with the last rep or two feeling hard; the ACSM suggests that range for beginners. These cues are general guidance; a certified trainer or physical therapist can check your form in person.

A simple 2-day plan

The ACSM recommends 2 to 3 days a week for beginners, large-muscle exercises before small ones, and raising the load by 2 to 10% once you can do 1 or 2 reps more than your target. For muscle size it recommends multiple sets in the 6 to 12 rep range with 1 to 2 minutes of rest. The plan below follows those rules. Do Day A and Day B on non-consecutive days (for example Monday and Thursday), and add a third session when you are ready.

Equipment can be simple. A pair of adjustable dumbbells covers every move except pull-ups, and resistance bands handle rows, presses and assisted pull-ups for less. If you train with no equipment at all, our best home workouts list covers bodyweight versions of these moves; this list differs because it focuses on moves you can load heavier over months, which is what keeps muscle during a long deficit.

Protein: the other half of keeping muscle

Training works best with enough protein. A meta-analysis of 24 trials with 1,063 people found that higher-protein diets at the same calories kept about 0.43 kg more fat-free mass than standard-protein diets during weight loss. The 2017 review mentioned above suggests adequate, but not excessive, protein. Our protein calculator gives a range for your weight and activity, our high-protein diet guide shows how to build meals around it, and the protein powders list helps if food alone falls short. Your clinician or a dietitian can set a target that suits your kidneys and health.

How this list differs from our other workout lists

Our low-impact workouts list is about cardio that spares your joints, and our core exercises list is about the trunk only. If you are over 50, our exercises for adults over 50 list adds balance work and a full weekly plan. If you are trying to lose fat and gain muscle at the same time, our guide to body recomposition explains when that is realistic. And if you have read about drugs designed to protect muscle during weight loss, our report on muscle-preserving weight-loss drugs covers that research; none of them replaces lifting.

What strength training can’t do

It can’t stop all lean-mass loss, and it won’t make the scale drop faster. Some of what you lose will still be lean tissue; the aim is to keep most of your muscle and strength. Weight loss itself still comes from a calorie deficit. Track progress with strength, waist size and how clothes fit as well as weight; our body fat calculator gives a rough estimate. For how cardio fits alongside, see our cardio vs strength training comparison.

In short: The bodyweight exercises that burn the most are fast, whole-body moves such as burpees, squat jumps and mountain climbers, rated 11 METs in vigorous intervals. For building muscle with no equipment, push-ups, lunges and squats do the heavy lifting, and a push-up can build chest strength about as well as a light bench press. A 20-minute circuit of these moves, done 2 to 3 times a week, covers the guidelines’ muscle-strengthening advice and adds roughly 135 to 180 calories per session for people weighing 150 to 200 pounds.

No gym, no gear and no commute: that is the appeal of a home workout. Below are the ten moves we would build a home routine around, ranked with published energy costs, followed by how to do the main moves and a sample 20-minute plan. For the wider picture of exercise and weight loss, see our exercise hub and our strength training guide. If you have heart, lung, joint or back problems, or have been inactive for a long time, ask your clinician which moves and intensities suit you.

How we ranked them

Our exercise lists rank by energy cost first, then muscle benefit, then joint load and accessibility, then equipment. Energy costs come from the 2024 Adult Compendium of Physical Activities, which rates bodyweight exercise in groups rather than move by move: vigorous intervals with burpees, mountain climbers and squat jumps (11.0 METs), vigorous calisthenics such as jumping jacks (7.5), moderate calisthenics such as push-ups and lunges (3.8), general bodyweight resistance such as squats (3.0) and light core work such as planks (2.8). One MET is the energy you use sitting quietly. Moves in the same group were ordered by how much muscle they work, then by how kind they are to your joints.

Calories below are MET x body weight in kg x 0.5 hour, for 150 lb (68 kg) and 200 lb (91 kg). Nobody does 30 minutes of nonstop burpees, so read the high numbers as the rate during the work intervals, not a session total.

The 10 best bodyweight exercises for home

10 bodyweight exercises for home, ranked

1. 1

   1. Burpees

   Best for Short, hard intervals that work the whole body

   • 11.0 METs in vigorous intervals
   • about 374 kcal per 30 min at 150 lb, 499 at 200 lb (work-interval rate)
   • legs, chest, shoulders and core

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback High impact and very hard for beginners; step back instead of jumping to start

2. 2

   2. Squat jumps

   Best for Leg power and a fast heart rate

   • 11.0 METs in vigorous intervals
   • about 374 kcal per 30 min at 150 lb (work-interval rate)
   • thighs and glutes

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback Landing loads the knees; swap for fast bodyweight squats if they ache

3. 3

   3. Mountain climbers

   Best for Cardio and core with no jumping

   • 11.0 METs in vigorous intervals
   • about 374 kcal per 30 min at 150 lb (work-interval rate)
   • core, shoulders and hip flexors

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback Wrists carry weight; do them with hands on a bench or counter to ease the load

4. 4

   4. Jumping jacks

   Best for A simple warm-up or cardio burst

   • 7.5 METs as vigorous calisthenics
   • about 255 kcal per 30 min at 150 lb, 340 at 200 lb

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback Repeated landings; step-jacks (one foot at a time) are the low-impact version

5. 5

   5. Stair climbing or step-ups

   Best for Leg strength and cardio using stairs you have

   • 6.8 METs for general stair climbing (9.3 fast)
   • about 231 kcal per 30 min at 150 lb, 308 at 200 lb

   Maker-stated specs

   Price Free (stairs or a sturdy step) (checked Oct 6, 2026)

   Drawback Needs stairs; hold the rail and watch your footing

6. 6

   6. Push-ups (wall, counter, knee or floor)

   Best for Chest, shoulder and arm strength

   • 3.8 METs as moderate calisthenics (6.5 at high intensity)
   • about 129 kcal per 30 min at 150 lb
   • in trials, push-ups built strength like a light bench press

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback Full floor push-ups are hard at first; start against a wall or counter

7. 7

   7. Lunges (reverse or split)

   Best for Legs and balance, one side at a time

   • 3.8 METs as moderate calisthenics
   • about 129 kcal per 30 min at 150 lb, 172 at 200 lb

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback Can strain knees if the front knee caves in; reverse lunges are usually easier

8. 8

   8. Bodyweight squats

   Best for The foundation move for legs and glutes

   • 3.0 METs general, 6.5 at high intensity
   • about 102 kcal per 30 min at 150 lb at a general pace

   Maker-stated specs

   Price Free (checked Oct 6, 2026)

   Drawback Feels easy once you are strong; slow the lowering or add a pause to progress

9. 9

   9. Chair sit-to-stands

   Best for Beginners, older adults and anyone with sore knees

   • 2.8 METs at 6 to 12 a minute, 4.0 at 18 to 24 a minute
   • about 95 to 136 kcal per 30 min at 150 lb

   Maker-stated specs

   Price Free (a sturdy chair) (checked Oct 6, 2026)

   Drawback Limited challenge for fit people; it is a starting point

10. 10

    10. Plank and other core holds

    Best for Core strength that supports every other move

    • 2.8 METs as light calisthenics (planks, curl-ups, crunches)
    • about 95 kcal per 30 min at 150 lb

    Maker-stated specs

    Price Free (a mat helps) (checked Oct 6, 2026)

    Drawback Burns little and won't flatten your belly on its own

All 10 exercises side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Burpees	Short, hard intervals that work the whole body	11.0 METs in vigorous intervals; about 374 kcal per 30 min at 150 lb, 499 at 200 lb (work-interval rate); legs, chest, shoulders and core	Free	Oct 6, 2026
2	Squat jumps	Leg power and a fast heart rate	11.0 METs in vigorous intervals; about 374 kcal per 30 min at 150 lb (work-interval rate); thighs and glutes	Free	Oct 6, 2026
3	Mountain climbers	Cardio and core with no jumping	11.0 METs in vigorous intervals; about 374 kcal per 30 min at 150 lb (work-interval rate); core, shoulders and hip flexors	Free	Oct 6, 2026
4	Jumping jacks	A simple warm-up or cardio burst	7.5 METs as vigorous calisthenics; about 255 kcal per 30 min at 150 lb, 340 at 200 lb	Free	Oct 6, 2026
5	Stair climbing or step-ups	Leg strength and cardio using stairs you have	6.8 METs for general stair climbing (9.3 fast); about 231 kcal per 30 min at 150 lb, 308 at 200 lb	Free (stairs or a sturdy step)	Oct 6, 2026
6	Push-ups (wall, counter, knee or floor)	Chest, shoulder and arm strength	3.8 METs as moderate calisthenics (6.5 at high intensity); about 129 kcal per 30 min at 150 lb; in trials, push-ups built strength like a light bench press	Free	Oct 6, 2026
7	Lunges (reverse or split)	Legs and balance, one side at a time	3.8 METs as moderate calisthenics; about 129 kcal per 30 min at 150 lb, 172 at 200 lb	Free	Oct 6, 2026
8	Bodyweight squats	The foundation move for legs and glutes	3.0 METs general, 6.5 at high intensity; about 102 kcal per 30 min at 150 lb at a general pace	Free	Oct 6, 2026
9	Chair sit-to-stands	Beginners, older adults and anyone with sore knees	2.8 METs at 6 to 12 a minute, 4.0 at 18 to 24 a minute; about 95 to 136 kcal per 30 min at 150 lb	Free (a sturdy chair)	Oct 6, 2026
10	Plank and other core holds	Core strength that supports every other move	2.8 METs as light calisthenics (planks, curl-ups, crunches); about 95 kcal per 30 min at 150 lb	Free (a mat helps)	Oct 6, 2026

Vigorous intervals (burpees, mountain climbers, squat jumps)11 METs

Vigorous calisthenics (jumping jacks)7.5 METs

Stair climbing, general6.8 METs

Bodyweight exercises, high intensity6.5 METs

Bodyweight circuit training6 METs

Moderate calisthenics (push-ups, lunges)3.8 METs

Bodyweight exercises, general (squats)3 METs

Light calisthenics (planks, crunches)2.8 METs

Energy cost of bodyweight exercise types, in METs

Item	Value
Vigorous intervals (burpees, mountain climbers, squat jumps)	11 METs
Vigorous calisthenics (jumping jacks)	7.5 METs
Stair climbing, general	6.8 METs
Bodyweight exercises, high intensity	6.5 METs
Bodyweight circuit training	6 METs
Moderate calisthenics (push-ups, lunges)	3.8 METs
Bodyweight exercises, general (squats)	3 METs
Light calisthenics (planks, crunches)	2.8 METs

The Compendium rates bodyweight exercise in groups. 1 MET is the energy used sitting quietly.

Source: 2024 Adult Compendium of Physical Activities (checked on October 6, 2026)

Why muscle moves sit lower but still matter

Push-ups, lunges and squats rank lower because they burn fewer calories per minute, not because they matter less. Their job is to keep and build muscle, which is especially important while you are losing weight. A 2021 overview of 12 systematic reviews found that resistance training reduced lean-mass loss during weight loss by about 0.8 kg (1.8 lb) on average.

Bodyweight moves can build real strength. In an 8-week trial, young men who did push-ups adjusted to a load similar to 40% of their maximum bench press gained strength and chest muscle thickness comparable to a group doing light bench presses. In a 4-week trial, a progressive push-up program raised bench-press strength in moderately trained men, as bench training did. Both studies were small and in young men, so the results are a guide rather than a guarantee.

How to do the main moves

Good form matters more than speed. Move slowly at first, breathe out on the effort, and stop a rep or two before your form breaks down. These cues are general guidance; a physical therapist or certified trainer can check your form in person.

A sample 20-minute home workout

This plan mixes strength and cardio moves in a simple circuit. The Compendium rates bodyweight circuit training at 6.0 METs, which works out to roughly 136 calories in 20 minutes at 150 lb and 181 at 200 lb. Do it 2 to 3 days a week on non-consecutive days; the American College of Sports Medicine suggests 2 to 3 strength days a week for beginners.

Too hard? Use chair sit-to-stands instead of squats and wall push-ups, and march instead of the finisher. Too easy? Add squat jumps or burpees to the finisher, or hold a backpack with books for squats and lunges. To add load without weights, a set of resistance bands is the cheapest step up; for heavier progress, see our list of adjustable dumbbells.

Fitting it into your week

The Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening activity at least 2 days a week, and say any amount of activity counts. A home circuit covers the strength part; for the aerobic part, many people add daily walks for weight loss or a walking pad on workdays. If your knees or hips complain about jumping, our list of low-impact workouts has joint-friendly cardio, and the best exercises for weight loss list compares every type of exercise by calories.

• Make space: a clear area about the size of a yoga mat is enough for every move here.
• Use a non-slip surface: a mat or rug that stays put protects your hands and knees.
• Pick a time and keep it: the same slot each day (before breakfast, at lunch) makes it a habit.
• Track it simply: write down rounds and reps, or use a tracker; see our fitness trackers list for what they measure well.

What home workouts can’t do

Planks and crunches strengthen your core, but they don’t burn belly fat from that spot (see weight-loss myths science has busted and our belly fat guide). Most weight loss comes from a steady calorie deficit; exercise helps you keep muscle, improves fitness and makes it easier to keep weight off. If you want to lose fat while building muscle, our page on body recomposition shows how strength work and protein fit together, and the calories burned calculator estimates a session for your weight.

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. 1

   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. 2

   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. 3

   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. 4

   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. 5

   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. 6

   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. 7

   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. 8

   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. 9

   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. 10

    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

Incline walking, 6 to 10% grade7 METs

Stationary cycling, 90 to 100 W6 METs

Swimming laps, slow freestyle5.8 METs

Water aerobics, general5.5 METs

Nordic walking, 3.6 to 4.4 mph5.3 METs

Rowing machine, under 100 W5 METs

Elliptical, moderate5 METs

Brisk walking, 3.5 to 3.9 mph4.8 METs

Low-impact aerobic dance4.8 METs

Power yoga4 METs

Tai chi, general3.3 METs

Pilates, general2.8 METs

Energy cost of each low-impact workout, in METs

Item	Value
Incline walking, 6 to 10% grade	7 METs
Stationary cycling, 90 to 100 W	6 METs
Swimming laps, slow freestyle	5.8 METs
Water aerobics, general	5.5 METs
Nordic walking, 3.6 to 4.4 mph	5.3 METs
Rowing machine, under 100 W	5 METs
Elliptical, moderate	5 METs
Brisk walking, 3.5 to 3.9 mph	4.8 METs
Low-impact aerobic dance	4.8 METs
Power yoga	4 METs
Tai chi, general	3.3 METs
Pilates, general	2.8 METs

1 MET is the energy used sitting quietly. Tai chi and Pilates are shown for comparison; they are not in the top 10.

Source: 2024 Adult Compendium of Physical Activities (checked on October 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.

• 150 lb
• 200 lb

Incline walking238 kcal318 kcal

Stationary cycling, 90 to 100 W204 kcal272 kcal

Swimming laps, slow197 kcal263 kcal

Water aerobics187 kcal249 kcal

Nordic walking180 kcal240 kcal

Rowing, under 100 W170 kcal227 kcal

Elliptical, moderate170 kcal227 kcal

Brisk walking163 kcal218 kcal

Estimated calories in 30 minutes, by body weight

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 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

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.

In short: The exercises that burn the most calories per minute are running, indoor cycling and circuit-style strength training, at roughly 250 to 420 calories per 30 minutes for people weighing 150 to 200 pounds. But the best exercise for weight loss is the one you will do most weeks: brisk walking burns less per session, yet it is easy on the joints and easy to repeat. Pair any cardio with strength training to keep muscle while you lose weight.

We ranked these ten exercises with published energy costs from the 2024 Adult Compendium of Physical Activities, the reference researchers use, plus muscle benefit, joint load and the equipment each one needs. Nothing here is a product, and we do not run a lab. For the wider picture of moving more, see our exercise hub. If you have heart, lung or joint problems, or have been inactive for a long time, ask your clinician which activities and intensities are right for you.

How we worked out the calories

The Compendium lists each activity’s energy cost in METs. One MET is the energy you use sitting quietly, about 1 calorie per kilogram of body weight per hour. To estimate calories, multiply the MET value by your weight in kilograms and by the hours you exercise. A 150-pound person is about 68 kg, and a 200-pound person about 91 kg. The 2024 edition was built for adults aged 19 to 59 from 912 measured activity values, so treat these numbers as averages: your own burn depends on fitness, effort and body size. Our calories burned calculator does this math for your weight and any activity time.

• 150 lb
• 200 lb

Running, 6 mph316 kcal422 kcal

Indoor cycling class306 kcal408 kcal

Circuit training, vigorous255 kcal340 kcal

Rowing machine, 100 to 149 W255 kcal340 kcal

HIIT, moderate effort238 kcal318 kcal

Walking uphill, 6 to 10% grade238 kcal318 kcal

Stair climbing, general231 kcal308 kcal

Swimming laps, slow freestyle197 kcal263 kcal

Elliptical, moderate170 kcal227 kcal

Brisk walk, 3.5 to 3.9 mph163 kcal218 kcal

Estimated calories burned in 30 minutes

Item	150 lb	200 lb
Running, 6 mph	316 kcal	422 kcal
Indoor cycling class	306 kcal	408 kcal
Circuit training, vigorous	255 kcal	340 kcal
Rowing machine, 100 to 149 W	255 kcal	340 kcal
HIIT, moderate effort	238 kcal	318 kcal
Walking uphill, 6 to 10% grade	238 kcal	318 kcal
Stair climbing, general	231 kcal	308 kcal
Swimming laps, slow freestyle	197 kcal	263 kcal
Elliptical, moderate	170 kcal	227 kcal
Brisk walk, 3.5 to 3.9 mph	163 kcal	218 kcal

Calories = MET x body weight in kg x 0.5 hour. 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)

The 10 best exercises for weight loss

The 10 best exercises for weight loss, ranked

1. 1

   1. Running or jogging

   Best for People who want the most calories in the least time

   • 9.3 METs at 6 mph (8.5 at 5 mph)
   • about 316 kcal per 30 min at 150 lb, 422 at 200 lb
   • no gym needed

   Maker-stated specs

   Price Free outdoors (running shoes) (checked Oct 6, 2026)

   Drawback High impact on knees, hips and feet; build up slowly

2. 2

   2. Indoor cycling (spin class or stationary bike)

   Best for High burn with less pounding on the joints

   • 9.0 METs in a spin class, 6.0 at a moderate 90 to 100 watts
   • about 306 kcal per 30 min at 150 lb in a class
   • seated and low impact

   Maker-stated specs

   Price Gym class, or a bike at home (checked Oct 6, 2026)

   Drawback Needs a bike or class; little upper-body work

3. 3

   3. Circuit strength training

   Best for Burning calories while building muscle

   • 7.5 METs for vigorous circuits with minimal rest (5.0 moderate)
   • about 255 kcal per 30 min at 150 lb
   • works the major muscle groups

   Maker-stated specs

   Price Dumbbells, kettlebells or body weight (checked Oct 6, 2026)

   Drawback Good form matters; learn the moves before adding speed

4. 4

   4. Rowing machine

   Best for Full-body cardio that is easy on the joints

   • 7.5 METs at 100 to 149 watts (5.0 under 100 watts)
   • about 255 kcal per 30 min at 150 lb
   • legs, back and arms

   Maker-stated specs

   Price Gym, or a rower at home (checked Oct 6, 2026)

   Drawback Learning good rowing technique takes a few sessions

5. 5

   5. High-intensity interval training (HIIT)

   Best for Short workouts when time is tight

   • 7.0 METs at moderate effort, 11.0 for vigorous burpees and squat jumps
   • about 238 kcal per 30 min at 150 lb (moderate)
   • can be done with body weight only

   Maker-stated specs

   Price Free (body weight) (checked Oct 6, 2026)

   Drawback Hard on beginners and joints at full intensity; not a daily workout

6. 6

   6. Incline walking or hiking

   Best for Walkers who want more burn without running

   • 7.0 METs walking up a 6 to 10% grade (5.3 for a normal-pace hike)
   • about 238 kcal per 30 min at 150 lb on the incline
   • low impact

   Maker-stated specs

   Price Free outdoors, or a treadmill with incline (checked Oct 6, 2026)

   Drawback Steep grades feel tough on the calves at first; build up gradually

7. 7

   7. Stair climbing

   Best for Short, hard sessions using stairs you already have

   • 6.8 METs for general stair climbing (9.3 on a stair machine)
   • about 231 kcal per 30 min at 150 lb
   • strong leg work

   Maker-stated specs

   Price Free (stairs), or a stair machine (checked Oct 6, 2026)

   Drawback Hard work for beginners; hold the rail and go at your own pace

8. 8

   8. Swimming laps

   Best for Joint pain, arthritis or a higher body weight

   • 5.8 METs for slow freestyle laps, 9.8 for fast
   • about 197 kcal per 30 min at 150 lb (slow)
   • water supports your weight

   Maker-stated specs

   Price Pool access (checked Oct 6, 2026)

   Drawback Needs a pool and some skill; the burn depends a lot on technique

9. 9

   9. Elliptical trainer

   Best for Steady cardio with very low impact

   • 5.0 METs at moderate effort, 9.0 vigorous
   • about 170 kcal per 30 min at 150 lb (moderate)
   • arms and legs

   Maker-stated specs

   Price Gym, or a machine at home (checked Oct 6, 2026)

   Drawback Easy to coast at low effort; the machine display may not match your real burn

10. 10

    10. Brisk walking

    Best for Beginners and anyone who wants a daily habit

    • 4.8 METs at 3.5 to 3.9 mph (5.5 at 4.0 to 4.4 mph)
    • about 163 kcal per 30 min at 150 lb
    • the lowest-impact cardio choice on this list

    Maker-stated specs

    Price Free (walking shoes) (checked Oct 6, 2026)

    Drawback Burns the least per minute, so it takes more time

All 10 exercises side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Running or jogging	People who want the most calories in the least time	9.3 METs at 6 mph (8.5 at 5 mph); about 316 kcal per 30 min at 150 lb, 422 at 200 lb; no gym needed	Free outdoors (running shoes)	Oct 6, 2026
2	Indoor cycling (spin class or stationary bike)	High burn with less pounding on the joints	9.0 METs in a spin class, 6.0 at a moderate 90 to 100 watts; about 306 kcal per 30 min at 150 lb in a class; seated and low impact	Gym class, or a bike at home	Oct 6, 2026
3	Circuit strength training	Burning calories while building muscle	7.5 METs for vigorous circuits with minimal rest (5.0 moderate); about 255 kcal per 30 min at 150 lb; works the major muscle groups	Dumbbells, kettlebells or body weight	Oct 6, 2026
4	Rowing machine	Full-body cardio that is easy on the joints	7.5 METs at 100 to 149 watts (5.0 under 100 watts); about 255 kcal per 30 min at 150 lb; legs, back and arms	Gym, or a rower at home	Oct 6, 2026
5	High-intensity interval training (HIIT)	Short workouts when time is tight	7.0 METs at moderate effort, 11.0 for vigorous burpees and squat jumps; about 238 kcal per 30 min at 150 lb (moderate); can be done with body weight only	Free (body weight)	Oct 6, 2026
6	Incline walking or hiking	Walkers who want more burn without running	7.0 METs walking up a 6 to 10% grade (5.3 for a normal-pace hike); about 238 kcal per 30 min at 150 lb on the incline; low impact	Free outdoors, or a treadmill with incline	Oct 6, 2026
7	Stair climbing	Short, hard sessions using stairs you already have	6.8 METs for general stair climbing (9.3 on a stair machine); about 231 kcal per 30 min at 150 lb; strong leg work	Free (stairs), or a stair machine	Oct 6, 2026
8	Swimming laps	Joint pain, arthritis or a higher body weight	5.8 METs for slow freestyle laps, 9.8 for fast; about 197 kcal per 30 min at 150 lb (slow); water supports your weight	Pool access	Oct 6, 2026
9	Elliptical trainer	Steady cardio with very low impact	5.0 METs at moderate effort, 9.0 vigorous; about 170 kcal per 30 min at 150 lb (moderate); arms and legs	Gym, or a machine at home	Oct 6, 2026
10	Brisk walking	Beginners and anyone who wants a daily habit	4.8 METs at 3.5 to 3.9 mph (5.5 at 4.0 to 4.4 mph); about 163 kcal per 30 min at 150 lb; the lowest-impact cardio choice on this list	Free (walking shoes)	Oct 6, 2026

Why the order looks the way it does

Our first criterion is energy cost, so higher-MET activities rank higher. When two activities have the same MET value, we break the tie with muscle benefit, then joint load, then equipment. That is why circuit training sits above rowing (both 7.5 METs) and HIIT above incline walking (both 7.0). Jumping rope has an even higher MET value (11.8 at 100 to 120 skips a minute) but few people can keep it up for 30 minutes, so we mention it here rather than in the list.

Rank is not destiny. A 30-minute brisk walk you do six days a week burns more over the week than one hard run you skip twice. Our walking for weight loss guide shows how to build up steps and pace, and a walking pad can add light activity on workdays.

Turn up the effort without changing the activity

You don’t have to switch activities to burn more. Within the same activity, pace and incline raise the energy cost a lot, which is useful if you love walking and don’t want to run. The Compendium values for walking show how much speed alone matters:

Walking pace (level, firm surface)	METs	kcal per 30 min at 150 lb	kcal per 30 min at 200 lb
2.0 to 2.4 mph, slow	2.8	95	127
2.8 to 3.4 mph, moderate	3.8	129	172
3.5 to 3.9 mph, brisk	4.8	163	218
4.0 to 4.4 mph, very brisk	5.5	187	249
4.5 to 4.9 mph, very, very brisk	7.0	238	318
Uphill, 6 to 10% grade, moderate to brisk	7.0	238	318

The same is true for machines: a rowing machine at under 100 watts is rated 5.0 METs and at 150 to 199 watts 11.0, and an elliptical goes from 5.0 at moderate effort to 9.0 at vigorous effort. Build intensity gradually over weeks. If you are 60 or older, note that the 2024 Adult Compendium was built for adults aged 19 to 59; a separate Older Adult Compendium covers people 60 and over.

How much exercise helps with weight loss

The American College of Sports Medicine reviewed the evidence in 2009: 150 to 250 minutes a week of moderate activity helps prevent weight gain but gives only modest weight loss on its own, while more than 250 minutes a week has been linked with clinically significant weight loss. Activity also improves weight loss when combined with a moderate calorie deficit. Exercise alone can work: in the Midwest Exercise Trial 2, sedentary adults who did supervised exercise five days a week for 10 months, burning 400 or 600 calories a session, lost 3.9 kg and 5.2 kg on average, while the control group gained a little.

8.6 lb400 kcal per session, 5 days a week

11.5 lb600 kcal per session, 5 days a week

Midwest Exercise Trial 2: weight lost in 10 months of exercise alone

Item	Value
400 kcal per session, 5 days a week	8.6 lb
600 kcal per session, 5 days a week	11.5 lb

Reported as 3.9 kg (4.3%) and 5.2 kg (5.7%) among people who completed at least 90% of sessions; the control group gained 0.5 kg. No diet changes were asked for.

Source: Donnelly JE et al., Obesity 2013 (Midwest Exercise Trial 2, 141 adults) (checked on October 6, 2026)

Don’t skip strength training

Strength work burns fewer calories per minute than cardio (a standard weight session with 8 to 15 repetitions is rated 3.5 METs), which is why plain weight lifting is not on the list. Its value is different: the ACSM notes that resistance training does not add much weight loss on its own, but it may increase fat-free mass and fat loss and lowers health risks. Keeping muscle matters more while you are losing weight, whether through diet or medication. See our guides to strength training, body recomposition and protecting muscle on GLP-1 medicines.

A simple week that uses this list

What exercise can’t do

No exercise burns fat from one chosen spot: crunches strengthen your core but do not shrink belly fat by themselves (see weight-loss myths science has busted and our belly fat guide). Machine and watch calorie counts are estimates, too. Most of the weight loss still comes from what you eat, while exercise helps you keep muscle, keep weight off and feel better. For a daily total that includes activity, try the TDEE calculator, and for life after the first months, read how to keep weight off.