Starting your day with a low-impact workout can set a positive tone for the rest of the day. Not only does it help increase your metabolism, but it also burns calories, supports weight loss, and energizes you for whatever lies ahead. Whether you prefer cardio or strength training, incorporating both can maximize fat burning and promote a leaner physique. Here are four expert-approved, low-impact exercises that are perfect for a morning weight loss routine.
1. Walking: Simple Yet Effective
Walking is one of the easiest and most accessible low-impact exercises to kickstart your day. It’s gentle on the joints but still effective for burning calories and boosting metabolism.
“Simply lace up your shoes and get moving,” says April Gatlin, senior master coach at STRIDE Fitness. She recommends incorporating hills—whether on a treadmill or outdoors—to increase the intensity and enhance calorie burn. A brisk 15 to 30-minute walk can elevate your heart rate, get your blood flowing, and leave you energized for the day ahead.
2. Indoor Cycling: A Fun Cardio Workout
For a more dynamic cardio option, indoor cycling is an excellent choice. It’s a low-impact activity that effectively raises your heart rate and burns fat without straining your joints.
“Indoor cycling is one of the best low-impact exercises to kickstart weight loss,” says Emma Belluomo, certified personal trainer and CycleBar instructor. “Aim for 30-45 minutes of cycling to work up a good sweat and elevate your metabolism.” Belluomo suggests adding interval training by alternating speed or resistance to further challenge your body and keep the workout engaging.
3. Barre: A Full-Body Sculpting Workout
Barre combines ballet, yoga, and Pilates to create a low-impact yet high-intensity workout that tones muscles, improves flexibility, and supports weight loss.
“Barre strengthens muscles while boosting endurance, flexibility, and balance,” says Michelle Ditto, VP of Training at Pure Barre. “A 30- to 60-minute session in the morning is a great way to fire up your metabolism, enhance your posture, and sculpt your body.” This workout focuses on small, controlled movements that engage your core, arms, and legs, making it an excellent choice for anyone looking to reduce body fat and improve overall fitness.
4. Dynamic Strength Training: Build Lean Muscle
Dynamic strength exercises combine the benefits of both strength and cardio. These compound movements recruit multiple muscle groups, helping you build lean muscle, burn fat, and boost your metabolism.
Steve Stonehouse, NASM-CPT and director of education at Body Fit Training, recommends incorporating full-body exercises such as squat to overhead press, push-up to renegade row, and deadlift to upright row into your morning routine. “These exercises target major muscle groups and offer a full-body workout that supports fat burning and muscle development,” he explains.
Conclusion: Combining Cardio and Strength for Maximum Results
For the best results, combine low-impact cardio exercises with strength-based movements. This combination will not only help you burn calories but also build muscle mass, which boosts your metabolism over time. Whether you walk, cycle, try barre, or engage in dynamic strength training, starting your morning with these exercises will help you stay on track with your weight loss goals and set a healthy tone for the rest of the day.
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