Heading outdoors for a brisk walk is an excellent, low-impact form of physical activity. However, if you’re bored of the same old routine, there are many other ways you can get in your cardio. We spoke with a fitness expert who outlines the four best low-impact workout alternatives to walking for weight loss. From swimming laps to using the elliptical, you’ll be burning calories without placing unnecessary stress on your joints.
“While comparable, low-impact exercises can burn more calories than walking alone,” explains Ronny Garcia, CPT, Blink Fitness. “However, intensity, frequency, and duration all [contribute] to calorie and fat loss.”
The low-impact workouts below will help you stay consistent with your fitness routine, keep you moving and motivated, and deliver your desired results.
The Workouts
- 1. Swimming Laps
- 2. Cycling
- 3. Rowing
- 4. Using The Elliptical
1. Swimming Laps
The pool isn’t just for taking a refreshing dip to cool off in the summer! Swimming laps fires up your entire body, so you reap the benefits of a productive, full-body workout that boosts your cardiovascular health and burns serious calories. In fact, 30 minutes of swimming laps can torch 300 calories for a person who weighs 125 pounds and 360 calories for someone weighing 155 pounds.
2. Cycling
If you’re interested in kickstarting a cycling habit, now is the perfect time to start. Riding a stationary or road bike is a stellar workout alternative to walking for those who want to slim down and get fit. Using a stationary bike at a moderate pace for 30 minutes can torch 210 calories for a 125-pound individual and 252 pounds for a 155-pound individual.
“Whether outdoors or on a stationary bike, cycling at a moderate pace is a great low-impact exercise,” explains Garcia. “You can add intensity by alternating between fast and slow pedaling.”
3. Rowing
Rowing is another productive, total-body, low-impact exercise that incinerates calories and strengthens muscles by engaging the upper and lower body. A 30-minute stationary rowing session at a moderate pace can burn 210 calories (for a 125-pound individual), 252 calories (for a 155-pound individual), or 294 calories (for a 185-pound individual).
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4. Using The Elliptical
If you have access to an elliptical machine, start incorporating it into your cardio days! You won’t be disappointed.
“While similar to walking, the elliptical machine is a great alternative,” Garcia tells us. “You can add incline and resistance to increase the intensity. For even more of a challenge, try alternating between speeds.”
