20 Low-Impact Home Workouts to Burn Calories Fast

In fact, low-impact workouts are a hidden gem in the fitness world. They’re easier on your joints, great for recovery, and still pack a punch when it comes to fat loss, toning, and boosting your metabolism. The CDC recommends at least 150 minutes of moderate activity a week, and these low-intensity movements are perfect for reaching that goal.Whether you’re recovering from an injury, easing back into fitness, or simply prefer a gentler exercise routine, these 20 low-impact home workouts will help you torch calories and feel amazing—no jumping required. Ready to dive in? Let’s get moving!

1. Marching in Place

This beginner-friendly move mimics walking without the need to leave your house. Simple yet surprisingly effective, marching in place boosts heart rate, warms up muscles, and kickstarts your calorie burn.Stand tall with your feet hip-width apart and begin lifting your knees one at a time, swinging your arms for momentum. Start slow and build up to a rhythm that feels good. If you’re feeling adventurous, throw on a playlist and make it a dance break!Perfect for all ages and fitness levels, this move is ideal for warm-ups or those long work-from-home days when you just need to get your blood flowing.

2. Seated Knee Lifts

If standing exercises aren’t for you, this one’s a game-changer. Seated knee lifts engage your core and leg muscles while keeping you comfortably supported.Sit upright in a sturdy chair with your feet flat on the floor. Lift one knee toward your chest, pause briefly, then lower. Alternate legs. Keep your back straight and your core tight throughout.This move improves mobility, strengthens hip flexors, and is especially great for seniors or anyone recovering from an injury. Small movement, big impact.

3. Standing Side Leg Raises

Tone your thighs and improve your balance with this easy movement. Standing leg raises work your hips, glutes, and core without putting pressure on your joints.Stand near a chair or wall for support. Slowly lift one leg out to the side, keeping it straight. Hold, then return to start. Repeat on the other side.Add ankle weights for a challenge, or increase reps for a deeper burn. It’s simple, effective, and perfect for sculpting lean legs.

4. Modified Jumping Jacks

Love the idea of jumping jacks but hate the impact? This modification gives you all the benefits—cardio, coordination, calorie burn—without the jarring movement.Instead of jumping, step one foot out to the side while raising your arms overhead. Alternate sides in a rhythmic motion.It’s a fantastic way to get your heart rate up without stressing knees or ankles. Add speed gradually and you’ve got a killer cardio session right at home.

5. Wall Push-Ups

Push-ups are a fitness staple, but not everyone loves the floor. Wall push-ups are an amazing alternative that tones arms, shoulders, and chest without overloading your wrists.Face a wall, place your palms flat against it at shoulder height, and take a step back. Bend your elbows to bring your chest closer to the wall, then push back.Start with 10–15 reps and increase as you get stronger. This move builds upper body strength and helps improve posture over time.

6. Chair Squats

Squats don’t have to be scary. With chair squats, you use a real chair as your guide, making this move accessible and safe.Stand in front of a chair, feet hip-width apart. Lower yourself down as if you’re about to sit, tap the seat lightly, and stand back up.This workout strengthens your thighs, glutes, and core while training functional movement you use every day—like sitting and standing. Low-impact, high reward.

7. Glute Bridges

Say hello to stronger glutes and a more supported lower back! Glute bridges are one of the best low-impact exercises for your backside.Lie on your back, knees bent, feet flat on the floor. Squeeze your glutes and lift your hips toward the ceiling. Hold, then lower with control.This movement strengthens the posterior chain, supports spinal health, and can help ease lower back tension. Bonus: it feels pretty great.

8. Arm Circles

Don’t underestimate the burn from arm circles. This old-school move tones shoulders and warms up the upper body without a single weight.Extend your arms out to the sides and begin making small, controlled circles. Do 15–20 seconds forward, then switch directions.It’s an easy move to add between other exercises or as a mini workout on its own. Great for shoulder mobility and toning the upper arms.

9. Standing Calf Raises

Strong calves help with balance, posture, and mobility. Calf raises are simple, effective, and perfect for beginners or anyone on the go.Stand tall with your feet hip-width apart. Raise your heels off the ground, pause at the top, then slowly lower.Do 2–3 sets of 15–20 reps. You can even hold onto a chair for balance. Over time, this move helps with stability and walking endurance.

10. Step Touch

Step touches add a touch of rhythm to your home workout. They work the legs, improve coordination, and can be done to your favorite song.Stand with feet together. Step one foot to the side, then bring the other to meet it. Repeat on the other side in a fluid, rhythmic motion.It’s gentle on joints and super easy to customize with arm movements or faster pace. A dance-inspired calorie burn with no pressure on the knees? Yes, please.

11. Bird-Dog Pose

This yoga-inspired move improves balance and strengthens your core. Bird-dog also supports spinal health and posture.Start on all fours. Extend your right arm forward and left leg back. Hold, then switch sides.Focus on keeping your spine neutral and your abs engaged. Slow and steady wins this race—it’s all about control, not speed.

12. Lying Leg Raises

Strengthen your lower abs without a single crunch. Lying leg raises target the core and improve hip mobility with every rep.Lie flat on your back with legs straight. Slowly lift both legs to a 90-degree angle, then lower with control.This classic move can be made harder by adding ankle weights or pausing at the top. Want better core strength? This one delivers.

13. Toe Taps

Small movements, big benefits. Toe taps are great for beginners and target the lower abs with precision.Lie on your back with knees bent at 90 degrees. Lower one foot to tap the ground, then return and switch legs.Keep your movements slow and controlled. It’s a safe and effective way to engage your core without strain.

14. Low-Impact Skaters

Feel like a figure skater without leaving your living room! This low-impact variation gets your heart pumping and legs working.Step one leg behind the other in a diagonal pattern while swinging your arms gently. Alternate sides in a fluid motion.It’s fun, functional, and excellent for the hips, glutes, and thighs. Want a bit more challenge? Add a squat to each side.

15. Standing Oblique Crunches

Carve your waistline with standing oblique crunches—no floor work required. This move sculpts the sides of your core while improving balance.Stand tall with hands behind your head. Lift one knee toward the same-side elbow while crunching your torso. Repeat on the other side.Slow and controlled is the goal. You’ll feel the burn in your obliques and get a little cardio, too.

16. Heel Digs

Need a low-intensity cardio finisher? Heel digs get the job done without stress on your joints.Step one heel forward, toes up, while swinging the opposite arm. Alternate feet in a rhythmic motion.It’s like a mini dance move—fun, light, and surprisingly effective. Great as a warm-up or cooldown.

17. Butterfly Sit-Ups

This twist on the classic sit-up improves hip flexibility while targeting the entire core. Butterfly sit-ups are gentle yet effective.Lie on your back, soles of the feet together, knees out to the sides. Use your core to sit up and reach forward.Exhale as you rise, and control your descent. This variation supports a better range of motion and reduces tension in the hips.

18. Shadow Boxing

Feeling a little stressed? Shadow boxing is a fun way to release tension, burn calories, and work your upper body.Stand in a boxer stance and throw light punches into the air. Use jabs, crosses, and uppercuts while engaging your core.You’ll feel empowered, energized, and surprisingly sweaty. No gloves or bag required—just your own two fists.

19. Isometric Wall Sit

It may look easy, but wall sits pack a serious burn. This isometric move builds endurance in your thighs and glutes while requiring no movement at all.Slide down a wall until your thighs are parallel to the ground. Hold this position, keeping your back flat.Try 30 seconds to start, then build up. It’s a test of mental toughness as much as physical strength—and it works.

20. Gentle Yoga Flow

End your session with a calming yoga flow. Stretch, breathe, and restore your body while continuing to burn calories gently.Combine poses like cat-cow, downward dog, and child’s pose to lengthen muscles and ease tension.Yoga is excellent for flexibility, stress relief, and long-term wellness. It’s the perfect closer to your low-impact workout routine.

Conclusion

Who says you need to jump, bounce, or sprint to torch calories? These 20 low-impact home workouts prove you can get stronger, leaner, and feel more alive—all while protecting your joints and moving at your own pace.

Whether you’re just beginning, bouncing back from injury, or simply prefer a gentler rhythm, there’s something on this list for you. Mix and match your favorites, or try a few new ones each week. Your body doesn’t care if you’re not doing burpees—it just wants to move.So grab your mat, cue your playlist, and start your journey to a stronger, healthier you—right from your living room.