Low-intensity exercise is a gentler form of physical activity than high-intensity workouts, but it’s still a great way to lose weight. These exercises are ideal for those just starting out or for people looking for a gentler approach. We spoke with a personal trainer who breaks down the best low-intensity exercises for weight loss that you can easily incorporate into your routine. These moves will be easy on your joints while helping you achieve your weight loss goals.
When you perform low-intensity workouts, like brisk walking or jogging, your body uses fat as its primary fuel source. “This is because fat oxidation, i.e. fat burning, is more efficient at lower heart rates,” explains Ellen Thompson, CPT, Flashing Fitness. “Low-intensity workouts are easier on muscles and joints, making them more sustainable exercises for long periods of time. Since they are gentler on the body, low-intensity workouts pose a lower risk of injury .”
Now let’s explore the best low-intensity exercises for weight loss, according to Thompson.
Walk

Good old-fashioned walking is a great low-intensity exercise that keeps your body moving and burns calories. So, put on your sneakers and head outside or on the treadmill!
“Walk briskly (you should be able to hold a conversation) and focus on maintaining good posture and swinging your arms,” advises Thompson. Perform 30 to 60 minutes of continuous walking.
Swimming


Swimming is another low-intensity cardio option perfect 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 swim for 30 minutes, while a person weighing 155 pounds will burn about 216 calories.
How to do it:
- Do tricks regularly, while focusing on proper technique and even movements.
- Start with 10 to 20 minutes of swimming, gradually increasing the duration to 30 to 45 minutes.
Bike


Whether you hop on an indoor bike or head to the sidewalk, cycling is a low-intensity exercise that can help you achieve your weight loss goals.
How to do it:
- Ride at a pace where you feel slight resistance, but don’t find pedaling difficult.
- Complete 20 to 45 minutes of “easy to moderate” cycling.
Rowing


Rowing works your upper and lower body, helping to increase muscle tone and build endurance. This incredible cardio workout engages your arms, core, back, shoulders and legs for a low-intensity, impactful session.
How to do it:
- Sit on the rower with your feet fixed on the footrest.
- Use your legs to push and pull the handle toward your chest. Keep your back straight.
- Return to the starting position in a controlled movement.
- Row moderately for 20 to 30 minutes.
Elliptical


The elliptical mimics running or walking without putting excess strain on your joints, making it a great low-impact calorie burner.
How to do it:
- Hold the handlebars and move forward slowly.
- Focus on consistency in your movements.
- Use the elliptical for 20 to 45 minutes, maintaining a moderate pace.
Bodyweight squats


The bodyweight squat is a simple movement but proves to be an incredibly effective addition to any weight loss routine. This exercise works the major muscle groups of the lower body, such as the hamstrings, glutes, and quadriceps.
How to do it:
- Stand straight with your feet planted shoulder distance apart.
- Bend at the hips to lower into a squat position, keeping your chest high and back straight.
- Lower until your thighs are parallel to the floor.
- Return to the starting position.
- Perform 3 to 4 sets of 12 to 15 repetitions.
Bodyweight glute bridge


The bodyweight glute bridge tones and strengthens the glutes, core and hamstrings. It’s simple to do and yields major rewards.
How to do it:
- Lie on your back on the floor with your knees bent and your feet flat.
- Press through your heels to raise your hips toward the ceiling.
- Squeeze your glutes at the top
- Lower your back to the floor.
- Perform 3 to 4 sets of 15 to 20 repetitions.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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