Fitness Articles

Low-Impact Exercises That Burn Major Calories

Easy-on-the-Joints Workouts That Really Deliver!

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Rebounding (Trampoline Jumping): 111 calories per half hour
Even though it involves jumping and both your feet will leave its surface simultaneously, rebounding or trampoline jumping is still considered a low-impact workout because the trampoline absorbs most of the shock (whereas a hard surface would not). Mini-trampolines are affordable and easy to use outdoors, or in a basement or room with a high enough ceiling and a sturdy floor. You can find DVDs with different fitness routines or you can simply jog in place. You can even do interval training on a trampoline, moving between fast jogging and marching in place. For many people with bad knees, hips or ankles, trampoline workouts offer the higher intensity workout they crave without the jarring impact of running or traditional exercise.
 
This article has been reviewed and approved by Nicole Nichols, Certified Personal Trainer. 
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About The Author

Megan Patrick Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.

Member Comments

  • I'm excited to try some of these workouts - 8/10/2014 3:56:33 AM
  • SADDHU1 - It is off, because it's under. I'm 130lbs, and I burn 200cals in ten minutes. That would put me at 1800 for an hour. Kettlebells are an extremely efficient, strength building, and fat burning workout. Just because you don't know about a certain exercise, doesn't mean it can't burn more than you think it does. - 6/10/2014 1:25:12 PM
  • I don't get all these people who say that Zumba is not low-impact. It is as high or low impact as a person makes it. Show up early or stay late and ask your Zumba instructor for possible modifications to any high-impact moves, or simply look around in your class and notice other exercisers who come up with their own low-impact substitutions. For example instead of jumping, simply rise gently on the balls of the feet. Instead of twisting the knees in and out, just move the feet to the beat. Other people are in Zumba to get their own workout. They are not judging your modifications-- heck, some might even appreciate them and adopt them. - 10/9/2013 10:48:59 AM
  • Some of these calorie burning estimates are way off. A 150 lb woman burns 1200 cal per hr for Kettlebell class? Seriously? I would count that hr long class as burning 360-420 calories. SparkPeople should not contribute to the phenomena of people thinking their workout burns more calories than it does, a common fallacy that prevents weight loss. Working with correct numbers is a must! - 10/9/2013 10:40:41 AM
  • EMERALDISLES
    There is low impact zumba classes out there. What about rowing? That's low impact. - 8/22/2013 10:19:40 AM
  • Great to have things to try to help w/o aggravating my arthritis! TY :) - 7/27/2013 5:19:07 PM
  • Great article. However i am very skeptical about calorie burn information. I have been doing kettle bell workouts and never burned so much in 1 hour as they promise in 30 minutes. Same goes for other types of exercising. - 7/27/2013 11:08:44 AM
  • KBABYLOVE
    I wish there were some picture posted of chair exercise that I could do at work in my 8 hrs shift of sitting! =)
    - 7/26/2013 2:01:17 PM
  • Zumba is definitely not low impact. I suffer from back and knee pain and my doctor told me to stop doing zumba because it was making my problems much worse. Maybe I'll try a kettle bell class though, I didn't realize they burned so many calories. - 7/26/2013 9:15:40 AM
  • I don't consider many of these to be low impact for my health situation, but it I take the parts of each that I can do and go with that, then I see results. For instance I would not be able to last a zumba class, but put on a few oldies and dance with the parts of me that works, and I have a work out for as long as I can last. It would be low impact because I am not impacting those parts that could not stand up to the impact of harsh jumping or pounding. Throw in a few exercises to the beat and I have a pretty good work out, then add my recumbent bike and I have my program. - 6/29/2013 11:27:00 PM
  • I also love Zumba, but it can be very hard on the knees, lots of twisting. I have heard there are classes that are toned down for physical issues, but I have not found any in my area yet. I have substituted a Jazzercise Light (lower impact) for Zumba, so I can still dance for some cardio. - 6/29/2013 8:12:38 PM
  • CDARBY1999
    Love the article. Wish there were more articles geared toward men - 6/29/2013 4:28:11 PM
  • When you are overweight and have not been doing any or much exercise then every exercise seems hard! We live in northern Canada and a blackfly and bear area so we don't get out to walk like we would like to and have tons of snow in the winter.
    I find it easier and more convenient to walk or a slight jog in place for my daily routine especially to get me to start moving and exercise again. We all get too discouraged too fast! This really helps me! - 6/29/2013 12:11:29 PM
  • I agree Zumba is definitely NOT low impact. I love Zumba, but it takes DAYS for my ankles to recover. They swell up and look like tennis balls afterwards! I have had to switch to walking. I am thinking about a beginning spin class next week, though. - 6/29/2013 11:56:55 AM
  • I really should try kettlebells, too.
    - 6/29/2013 8:27:58 AM
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