When you want to lose weight, not every workout needs to be super intense to produce results. In fact, low-intensity cardio can be just as productive on your journey to shedding unwanted pounds. Low-intensity cardio is especially useful for those looking for something that’s easier on the joints or enjoy a slower-paced workout. That’s why we chatted with the experts to determine the best low-intensity cardio workouts for weight loss. (You can thank us later!)
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Walking
Lace up your sneakers and head outside or to the treadmill for a brisk walk. This proven form of cardio can support weight loss while giving your cardiovascular health a major boost.
“You don’t need to raise your heart rate to the levels you do when you run to achieve weight loss,” explains April Gatlinsenior master coach for STRIDE Fitness. “I would recommend walking for 30-45 minutes to get your blood flowing and burn some calories. Add some inclines too to increase the burn!”
Hiking
Hiking is similar to walking and a great way to get your fill of low-intensity cardio. Gatlin recommends picking a trail in the woods or mountains you love and hiking a few miles.
This physical activity gets you outdoors and helps burn calories. In fact, one hour cross-country hike for a person who weighs 125 pounds will burn about 170 calories, while someone who weighs 155 pounds will burn about 216 calories.
Light jogging
Light jogging is a great choice if you want something a little more intense than walking while still keeping things low-intensity.
“Increase the pace to just above your walking pace, and you’ll definitely feel a lift in your heart rate and a step closer to your weight loss goals,” says Gatlin.
Indoor cycling
Indoor cycling is low impact and allows you to choose your desired speed and resistance. If you still want to achieve a solid burn while keeping the intensity light, Emma Belluomo, ISSA-CPT and CycleBar instructor, suggests using moderate resistance and pedaling between 75 and 100 rpm.
“Anything from 15 to 30 minutes (or more if you have the time) can go a long way in supporting your weight loss goals, but the most important thing is that you’re moving and feeling strong,” says Belluomo. “When you’re ready to increase the intensity of your indoor cycling, you can add intervals by raising the resistance or increasing the speed for 30 to 60 seconds at a time.”
Yoga
Stretch it out and get your namaste on in a light yoga session.
According to Veronica Najera, ERYT-500 and the Director of Education for YogaSix“Yoga can be a solid form of low-intensity cardio, especially a strength-focused yoga class with strength-building poses and strengthening flows that will generate heat in the muscles. A bonus with yoga is that it will also improve your flexibility.”
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
