Low impact workouts are defined by movement that places minimal stress on the body’s joints. The goal of fat burning is achieved by utilizing stored lipids—triglycerides—as the primary energy source for sustained activity. Low impact movements offer a highly sustainable and effective path toward reducing body fat.
How Low Impact Movement Burns Fat
The body utilizes different energy systems depending on the intensity of the exercise being performed. At higher intensities, the body quickly turns to carbohydrates stored as muscle glycogen for immediate energy through anaerobic pathways. In contrast, low intensity, sustained movement operates within the aerobic energy system. This lower intensity effort allows the body to rely more heavily on stored lipids, primarily free fatty acids, as the fuel source. Maximal fat oxidation typically occurs at a moderate intensity, often corresponding to 60-70% of an individual’s maximum heart rate. While a high-intensity workout may burn a greater total number of calories overall, a larger percentage of the calories expended during a low impact session are derived directly from fat stores.
Structuring Low Impact Workouts for Results
For low impact movement to be effective for fat burning, the duration of the activity must be sufficient to tap significantly into fat reserves. This concept is referred to as Low-Intensity Steady State, or LISS, which prioritizes consistency and time over high effort. The body’s shift to predominantly fat-based fuel takes time, meaning sessions should generally last longer than 30 minutes. Exercising for 45 to 60 minutes at a steady, manageable pace is typically recommended to maximize the use of fat as fuel. The lower joint strain associated with low impact exercise makes this extended duration more comfortable and sustainable. Consistency is equally important, and intensity can be monitored effectively using the “talk test,” where you should be able to hold a conversation but find singing difficult.
Examples of Effective Low Impact Exercises
A variety of accessible activities qualify as low impact while being highly effective for sustained fat burning. These exercises minimize the shock that occurs with traditional running or jumping.
- Brisk walking, where at least one foot remains in contact with the ground at all times.
- Water-based exercises, such as swimming or water aerobics, which are nearly zero-impact due to buoyancy.
- Cycling, whether on a stationary bike or outdoors, as the feet remain fixed to the pedals.
- Elliptical machine use, which provides a continuous gliding motion.
- Rowing, a non-weight-bearing option that engages multiple large muscle groups simultaneously.