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

According to the CDC, just 150 minutes of moderate exercise per week can significantly reduce body fat. But what if we told you that you could melt away calories with moves that won’t hurt your knees or joints?In this article, we’ll walk you through 10 low-impact workouts designed for weight loss, all doable at home—no fancy equipment needed. Whether you’re a beginner or just want a softer approach to fitness, these moves will help you get leaner, stronger, and more energized.

1. Marching in Place

This is perhaps the most beginner-friendly workout out there. It mimics walking, but you’re doing it in one place. It’s perfect for warming up or squeezing in a few extra steps during commercial breaks.

Marching in place increases your heart rate gently, helping you burn calories and improve circulation without any pressure on your joints. It’s great for those with bad knees or excess weight. Best of all, it can be done anywhere—even in your pajamas.To boost the fat-burning effect, swing your arms and lift your knees a bit higher. Start with 2-minute intervals and gradually build up your endurance. This is a great way to increase daily movement without even leaving your living room.

2. Standing Side Leg Raises

Want toned thighs and glutes without breaking a sweat? Standing side leg raises are a goldmine. These are super low-impact but engage multiple muscle groups, especially your outer thighs, core, and hips.Balance is key here, so you’ll also be improving your stability and posture. Hold onto a chair or countertop if needed. Perform 10-15 reps per leg in 2–3 sets for a gentle burn.

It’s a quiet move that won’t wake up the neighbors or shake your floor, yet it contributes to daily calorie burn and muscle toning. Plus, it pairs well with other leg and core exercises.

3. Low-Impact Jumping Jacks (Step-Out Jacks)

Think jumping jacks are too harsh on your knees? Try the step-out version. Instead of jumping, step one leg out at a time while raising your arms overhead. This keeps your heart rate up without stressing your joints.

It’s perfect for people who want the cardio benefits of jumping jacks without the impact. These work well in circuits or as a warm-up. They improve coordination and add a nice burst of energy to your routine.Start with 30-second rounds and rest for 15 seconds in between. Do 3–4 rounds to get your blood flowing and metabolism fired up.

4. Seated Knee Extensions

Great for people with mobility issues or those who sit for long periods, seated knee extensions strengthen your quadriceps, improve circulation, and help with joint flexibility.

Sit on a sturdy chair with your feet flat on the floor. Extend one leg at a time until it’s straight, hold for a few seconds, then lower. Aim for 10 reps per leg, and repeat for 2–3 sets. Add ankle weights for extra challenge.This movement might seem minor, but it plays a big role in building lower body strength. It can even help reduce discomfort from prolonged sitting.

5. Glute Bridges

Glute bridges are amazing for strengthening the hips, glutes, and hamstrings—all while lying on your back. They’re gentle but extremely effective for toning your lower body and engaging your core.Lie on your back with knees bent, feet flat, and arms at your sides. Lift your hips toward the ceiling, squeezing your glutes at the top, then slowly lower down. Do 3 sets of 12–15 reps.

For added challenge, try single-leg bridges or pulse at the top of the movement. These variations burn more calories and further activate your stabilizer muscles.

6. Wall Push-Ups

If traditional push-ups feel daunting, wall push-ups are a perfect substitute. They target your chest, arms, and shoulders in a very joint-friendly way.Stand facing a wall and place your palms flat against it. Slowly bend your elbows to bring your chest closer to the wall, then push back to the starting position. Perform 10–15 reps per set.As you build strength, step your feet further back to increase difficulty. This is a great move to include in a full-body home workout, especially for upper body toning.

7. Chair Squats

Chair squats mimic the motion of sitting and standing, making them practical and effective. They build strength in your thighs, hips, and glutes—key areas for fat burning and stability.Stand in front of a chair, feet hip-width apart. Lower your body as if to sit, then stand back up just before touching the seat. Keep your weight in your heels. Start with 2–3 sets of 10 reps.Over time, try performing the squats without actually touching the chair. You’ll feel stronger and more confident with each rep.

8. Step Touch Side to Side

Step touches are an underrated gem. They provide light cardio while enhancing coordination and rhythm. It’s a great move for beginners, seniors, or anyone easing back into exercise.Simply step to the right, bring your left foot to meet it, then step to the left and repeat. Add arm movements for an extra calorie burn. Do it for 1–2 minutes at a time and repeat in intervals.This low-impact movement keeps you moving consistently and gets your heart rate up without pounding your joints.

9. Modified Mountain Climbers (on Wall or Chair)

Traditional mountain climbers are high-impact and intense, but there’s a low-impact version that delivers results too. Perform them against a wall or with hands on a sturdy chair.Bring one knee toward your chest, then alternate legs in a marching motion. It mimics the original movement but is much gentler on your wrists, shoulders, and knees.Do 20 reps per side or set a timer for 30 seconds. This is an excellent way to work your abs, arms, and legs while keeping your body aligned and protected.

10. Arm Circles with Light Weights or Water Bottles

Arm circles may seem simple, but they can really tone your upper body. Add light weights or even water bottles for resistance. This move targets your shoulders, arms, and upper back.Hold your arms out at shoulder height and draw small circles forward for 30 seconds, then reverse. Repeat for 2–3 rounds.This is a fabulous finisher or warm-up move. Plus, it helps improve posture—a must if you’ve been sitting all day.

Conclusion

Losing weight doesn’t have to mean punishing workouts or leaving home. These 10 low-impact home workouts for weight loss prove that you can burn fat, tone up, and feel great—all while being kind to your joints.Start with 2–3 of these moves per session, then gradually build up to longer routines. Combine them with healthy eating, and you’ll notice real results in a matter of weeks.Ready to move? Your weight loss journey starts with a single step—and now you’ve got 10 of them!