There are a few secrets to share when using low-impact exercises to burn lots of calories. Low-impact workouts are all about taking care of your joints while still getting a sweat on. Consider resistance training with good form, jumping on cardio machines like rowers, ski ergs, or bikes, and even fun activities like battle ropes, walking, or swimming. If your goal is to lose weight, don’t worry; you can still make these workouts work great with just a few tweaks. I’ve put together a five-step, low-impact workout to help you burn calories and get in shape.
Designing low-impact workouts that still burn calories requires some ingenuity. When resistance training, increase the volume of your sets while reducing rest periods to speed up your metabolism. These higher volume sets help burn calories and increase strength, lean muscle mass and endurance. Stick to steady-state cardio sessions: they’re a reliable choice with a track record of effectiveness. Experiment with different modes, adjust your intervals, and take new approaches to keep things fresh and challenging.
Here’s a simple, low-impact, five-step workout to burn calories. Start strong with compound exercises that build muscle, strength and endurance, transforming your body into a calorie-burning powerhouse. Complete the resistance portion as individual sets of each exercise, or mix things up and perform them as a circuit! Then move on to challenging intervals to boost your metabolism. Finally, finish in style with an enriching rowing session as you sail off into the sunset toward your weight loss goals.
Now let’s get started!
Step #1: Split Squats
Split squats are a dynamic addition to your calorie-burning program, providing unilateral training benefits. They excel at sculpting lower body strength, defining leg muscles, and improving balance and coordination. Their one-sided nature intensifies the workout, making them particularly effective for weight loss. Beginners can start with bodyweight split squats, while those looking for a challenge can incorporate dumbbell, kettlebell, or barbell variations to amp up the burn.
Start by standing with your feet hip-width apart. Step back with one foot and place the toe of that foot on the floor, keeping the heel lifted. Lower your body until both knees are bent at a 90-degree angle, making sure your front knee does not extend past your toes. Keep your torso straight and engage your core muscles. Push through the heel of your front foot to return to the starting position.
Perform three to four sets of 12 to 20 repetitions per side. Rest for 60 to 90 seconds between sets.
Step #2: Push-ups
Push-ups are a powerful compound exercise for targeting key upper body muscles, including the chest, shoulders, triceps and core. Pushing your limits will trigger a calorie burn while sculpting your strength. Beginners can start with kneeling or incline push-ups, while advanced enthusiasts can increase the intensity with weighted variations or dumbbell push-ups. Find your ideal partner and move towards your goals!
Start in a plank position with your hands shoulder-width apart and your body forming a straight line from head to heels. Lower your body by bending your elbows until your chest almost touches the floor, then raise back up to the starting position by fully extending your arms.
Perform 10 to 20 repetitions of the chosen variation. Take a break of 60 to 90 seconds between sets.
Step #3: Reversed Rows
With inverted rows, it’s not just about sculpting your back muscles, but also engaging your core, arms, and shoulders. The fantastic thing is that you can adjust the difficulty by changing the angle of your body or the width of your grip. Plus, since you’re not pounding the pavement, it’s easy on your joints while burning calories and building muscle, making it an ideal choice for anyone looking to lose weight without impact.
Install a barbell at waist height on a rack or use a suspension trainer. Lie under the bar or handles, grasp them with an overhand grip, and fully extend your arms. Keeping your body straight from head to heels, engage your core and pull your chest toward the bar or handles by bending your elbows and squeezing your shoulder blades. Lower yourself with control to complete one repetition. Adjust the difficulty by changing your body angle or using a wider or narrower grip.
Perform 10 to 20 repetitions of the chosen variation. Rest for 60 to 90 seconds between sets.
Step #4: Battle Ropes
Battle rope workouts are great for achieving weight loss goals with minimal impact. Their rhythmic movements throughout the body work numerous muscle groups without tiring your joints. They are also very inclusive, perfect for all fitness levels. And let’s not forget the calorie-burning potential!
Opt for structured circuits with work and rest intervals, such as 30 seconds of intense effort followed by 30 seconds of rest, repeating for eight to 12 rounds. Otherwise, set a timer for 15 seconds. Complete as many reps as possible, then rest for a minute for an intense, more “sprint-style” session.
Step #5: Rowing
Rowing workouts are fantastic, low-impact exercises that maximize calorie-burning potential. The rowing motion involves your entire body, from your legs and core to your arms and back, giving you a tension-free, full-body workout. It’s like a calorie-burning machine that also helps you build strength and endurance as you go.
Start on the rower with a thorough warm-up of about two minutes, rowing at a moderate pace to prepare your body for the intensity to come. Then move on to the main workout by rowing at maximum effort for 40 seconds. After each high-intensity interval, schedule a minute of easy rowing or complete rest to catch your breath and partially recover before the next burst of effort.
Repeat these intervals for 10 to 20 minutes, focusing on your efforts during the intense phases. Finally, end the workout with a two-minute cool-down period.
Subscribe to our newsletter !
#5Step #LowImpact #Workout #Burn #Calories
