10 Low-Impact Home Workouts for Weight Loss (2025 Guide)

Low-impact workouts are the unsung heroes of weight loss, offering powerful results with a gentler approach. Whether you’re a beginner, recovering from an injury, or just not a fan of intense burpees and jumping jacks, these 10 low-impact home workouts will help you shed pounds, build strength, and feel incredible—all while going easy on your body.Let’s dive in and get you moving toward your goals!

1. Marching in Place

It may sound simple, but marching in place is an effective way to get your heart rate up without pounding your knees or ankles. This low-impact cardio move is perfect for small spaces, and it requires zero equipment.Start by standing tall with your feet hip-width apart. Bring one knee up at a time, alternating in a marching motion. Swing your arms as if you’re walking briskly. As you gain confidence, lift your knees higher or increase your pace.

This is a fantastic warm-up, but it can also be a full workout. Marching for just 20 minutes can burn up to 100–150 calories, depending on your intensity. Bonus? You can do it while watching your favorite show!Why it works: It gently elevates your heart rate, boosts circulation, and gets your whole body moving—great for burning fat without stress on your joints.

2. Chair Squats

Looking for a joint-friendly strength move that targets your legs and glutes? Chair squats are your go-to. This move builds muscle, which in turn boosts your metabolism and helps you burn more calories even at rest.Stand in front of a sturdy chair with your feet shoulder-width apart. Lower your body as if you’re going to sit, tap the chair lightly, and then stand back up. Keep your chest lifted and knees aligned with your toes.Start with 2–3 sets of 10–12 reps. Over time, you’ll notice increased strength in your quads, hamstrings, and even your core.Pro tip: If you’re just starting out, actually sitting down and standing back up is fine. As you progress, focus on just tapping the chair without resting.

3. Seated Leg Lifts

Ideal for beginners or anyone with limited mobility, seated leg lifts are a subtle yet powerful exercise that works your hip flexors, thighs, and abs.Sit on a chair with your back straight and both feet flat on the floor. Extend one leg out in front of you, hold for a few seconds, then lower it back down. Alternate legs for 10–15 reps each.This move engages your core, strengthens your lower body, and improves balance. It’s especially useful for older adults or anyone recovering from a lower-body injury.Plus, you can do it during Zoom calls, Netflix binges, or even while eating breakfast!

4. Standing Side Leg Raises

Want to tone your hips, thighs, and glutes without a single jump? Standing side leg raises offer controlled strength-building that’s excellent for balance and posture.Stand upright, hold onto a chair or wall for support, and slowly lift one leg out to the side. Keep your core engaged and your torso straight. Lower your leg back down and repeat on the other side.This workout improves hip flexibility and targets the often-underused abductor muscles, which are key for stability and alignment.Try 3 sets of 12–15 reps on each side. Add ankle weights as you progress for an extra challenge.

5. Wall Push-Ups

Too intimidated by traditional push-ups? Wall push-ups are an amazing beginner-friendly variation that still targets your arms, shoulders, chest, and core.Stand a few feet away from a wall. Place your palms flat on the wall at shoulder height. Bend your elbows to bring your chest toward the wall, then push back to your starting position.

This move strengthens the upper body without wrist strain and helps improve posture. It’s perfect if you spend long hours hunched over a computer.Do 3 sets of 10–15 reps. As you get stronger, step further away from the wall to increase the intensity.

6. Step Touch with Arm Circles

Time to get your body moving with a little rhythm! The step touch is a gentle side-to-side movement that you can pair with arm circles to elevate your heart rate and tone your upper body.Simply step your right foot to the side, bring your left foot to meet it, and repeat on the other side. Add arm circles (forward and backward) while moving to boost calorie burn and improve coordination.This exercise improves flexibility, stamina, and mobility while keeping things low-impact. You’ll feel your whole body working—without a single jump.Set a timer for 2–3 minutes per round and repeat 3–4 times.

7. Low-Impact Dance Cardio

Who says fat loss can’t be fun? Dance cardio is an uplifting, heart-pumping workout that doesn’t require perfect rhythm—just a willingness to move!Pick your favorite tunes, turn up the volume, and start with simple moves like grapevines, step-touches, or hip sways. Keep your movements low to the ground, and don’t be afraid to get silly with it.

This type of workout not only torches calories but also boosts mental health, coordination, and confidence. It’s a joyful way to stay active, especially on days you feel unmotivated.Dance for 20–30 minutes for a full workout, or mix 5–10 minute bursts throughout your day.

8. Glute Bridges

Want a stronger backside and better posture? Glute bridges are your answer. This mat-based movement targets your glutes, hamstrings, and core—without putting any pressure on your knees or back.Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeeze your glutes at the top, and slowly lower back down.This movement not only tones your rear but also strengthens your pelvic floor and lower back. It’s especially great for people who sit most of the day.Do 3 sets of 12–15 reps. Add a resistance band for extra burn!

9. Modified Mountain Climbers (on Chair or Wall)

Don’t worry—we’re not talking about the fast, sweaty version! Modified mountain climbers done on a chair or wall are a great way to raise your heart rate while staying low-impact.Stand facing a wall or place your hands on a chair for support. Step one knee toward your chest, then switch. Go slow and controlled, focusing on engaging your core.This version is easy on the joints but still activates your abs, arms, and legs. It’s a brilliant way to sneak in some cardio without any impact.Work up to 30 seconds at a time and increase duration as your stamina improves.

10. Standing Oblique Crunches

Want to trim your waistline without crunching on the floor? Standing oblique crunches are perfect for that. This move works your side abs (obliques) while also improving balance and coordination.

Stand tall with feet shoulder-width apart. Place your hands behind your head. Lift your right knee while bringing your right elbow down toward it, then return to start. Alternate sides.This exercise is surprisingly effective for toning your midsection—and because it’s done standing, it’s accessible for just about anyone.Do 3 sets of 10–12 reps per side for a solid core session.

Conclusion

There you have it—10 powerful low-impact home workouts designed to help you lose weight safely, comfortably, and consistently. These exercises prove that you don’t need intense jumping or heavy equipment to get real results.By focusing on joint-friendly movements, you protect your body while still working toward your fitness goals. Whether you’re just getting started or looking for a sustainable way to stay active long-term, these routines fit seamlessly into your lifestyle.