7 Effective Low-Intensity Workouts for Shedding Pounds

Low-intensity exercise is a gentler form of physical activity than high-intensity exercise, but it’s still a great way to shed unwanted pounds. These exercises are ideal for those just starting out or for people who want a gentler approach. We chatted with a personal trainer who outlines the best low-intensity exercises for weight loss that you can easily work into your routine. These moves will be kind to your joints while helping you achieve your weight loss goals.

When you perform low-intensity exercise, such as brisk walking or jogging, your body uses fat as its main fuel source. “This is because fat oxidation, the burning of fat, is more efficient at lower heart rates,” explains Ellen Thompson, CPT, Blink Fitness. “Low-intensity workouts are easier on muscles and joints, making them more sustainable exercises for longer periods of time. Because they’re easier on the body, low-intensity workouts have a lower risk of injury.”

Now let’s explore the best low-intensity exercises for weight loss, according to Thompson.

Walking

Good old-fashioned walking is an excellent low-intensity exercise that keeps your body moving and burns calories. So, lace up your sneakers and head outside or to the treadmill!

“Walk quickly (you should be able to hold a conversation) and focus on maintaining good posture and swinging your arms,” ​​instructs Thompson. Complete 30 to 60 minutes of continuous walking.

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Swimming

Swimming is another perfect low-intensity cardio option for weight loss. It engages your entire body and is a great calorie burner. In fact, a 125 pound person will burn about 180 calories swimming for 30 minutes, while a person weighing 155 pounds will burn about 216 calories.

Here’s how to do it:

1. Pig turns steadily, all while focusing on proper technique and smooth strokes.
2. Start with 10 to 20 minutes of swimming, gradually increasing the time to 30 to 45 minutes.

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Cycling

Whether you hop on an indoor bike or hit the pavement, cycling is a low-intensity exercise that can help you reach your weight loss goals.

Here’s how to do it:

1. Ride at a pace where you feel a little resistance but don’t find it challenging to pedal.
2. Complete 20 to 45 minutes of “easy to moderate” cycling.

Rowing

Rowing works your upper and lower body, helps increase muscle tone and build endurance. This great cardio workout fires up your arms, core, back, shoulders and legs for a powerful, low-intensity workout.

Here’s how to do it:

1. Sit on the rowing machine with your feet secured to the footplate.
2. Use your legs to push off and pull the handle toward your chest. Keep your back straight.
3. Return to the starting position in a controlled movement.
4. Row moderately for 20 to 30 minutes.

The best rowing exercise for weight loss

Elliptical

The elliptical replicates running or walking without stressing your joints, making it a great low-impact calorie burner.

Here’s how to do it:

1. Hold the handlebars and step softly.
2. Focus on keeping your movements consistent.
3. Use the elliptical for 20 to 45 minutes, maintaining a moderate pace.

Bodyweight squat

Bodyweight squats are a simple move but prove to be an incredibly effective addition to any weight loss routine. This exercise fires up major muscle groups in the lower body, such as your hamstrings, glutes and quads.6254a4d1642c605c54bf1cab17d50f1e

Here’s how to do it:

1. Stand tall with your feet planted shoulder-width apart.
2. Bend at the hips to descend into a squat, keeping your chest high and your back straight.
3. Lower until your thighs are parallel to the floor.
4. Return to the starting position.
5. Do 3 to 4 sets of 12 to 15 reps.

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Bodyweight Glute Bridge

The bodyweight glute bridge tones and strengthens the glutes, core and hamstrings. It is easy to perform and brings great rewards.

Here’s how to do it:

1. Lie flat on your back on the floor with your knees bent and feet flat.
2. Press into your heels to raise your hips toward the ceiling.
3. Squeeze your glutes at the top
4. Lower back to the floor.
5. Do 3 to 4 sets of 15 to 20 reps.