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“Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide In 2023”

"Low-Impact Exercises for Effective Fat Burning: A Beginner's Guide
Written by AmiraAfaf

“Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide In 2023”


Nothing motivates people to exercise more than the desire to lose a few unwanted pounds. And the best assistants on the way to a slim body will be exercises that can burn them as quickly as possible.

“Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide In 2023”


 We have collected the most effective ones here. Why not get started right away? Let’s get started!

Bear Crawl

This exercise seems deceptively simple. It would seem that it is difficult to just crawl on the floor. After all, even children can easily cope with this.

 Everything is complicated by the fact that, unlike them, you have to keep your whole body on weight. That is why bear crawling is considered effective in burning fat. But it also makes you more resilient and agile.

If you’re interested in learning more, “Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide” is a great resource to check out.

 Top  Best Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide 

How to perform?

Get into a plank position with straight arms and begin to crawl along the floor, moving the opposite arm and leg alternately. Remember to keep your back as straight as possible and don’t let your knees touch the floor. 

Crawl forward first, then back, and so on. Just do not rush – doing the exercise at a slow pace, give an even greater load on the whole body.

On a note!

You can crawl not only like a bear but also like a Spiderman. In this exercise, you not only crawl but also do push-ups.


ball throws

This is the ideal exercise for unpleasant days. Here you do not just burn fat – when you drive the ball into the floor with all your might, you also get rid of stress and various negative emotions that may have haunted you during the day.

"Low-Impact Exercises for Effective Fat Burning: A Beginner's Guide In 2023"

How to perform?

Use your entire body to propel the ball high over your head and up on your toes, then use your torso, hips, and arms to kick the ball back. Catch the ball as it bounces towards your chest and repeats.


It’s practically a rite of passage for anyone who wants to sweat hard and burn a lot of fat. The effectiveness of this exercise is in the combination of three elements: planks, push-ups, and jumps, which are performed without interruption and represent a single complex. And all this in one repetition. Impressive, isn’t it?

How to perform?

  1. We squat from the “standing, feet shoulder-width apart” position, while the legs are bent at the knees, and the hands rest on the floor.
  2. As if we jump back, straightening our legs, and take the pose of “bars on outstretched arms.” We make sure that the fingers are looking forward, and the back is even.
  3. From this position, we do push-ups and return to the “bars on outstretched arms” position.
  4. We jump forward, returning to a full squat position with our hands on the floor.
  5. We jump up, at the same time raising our hands in the jump.

In “Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide,” you’ll learn about the benefits of low-impact exercises and how to perform them properly.


When performing burpees, the muscles of the shoulders, arms, legs, buttocks, abs, and back are trained. 

And thanks to the combination of the bar with the jump, the heart rate increases and the process of fat burning starts. 

On average, a person burns up to 1.5 calories per repetition, which makes the burpee one of the best exercises for burning fat quickly. But don’t overdo it! You should not do more than 10 repetitions per approach, and with a low level of training, you should generally limit yourself to 3-5 repetitions.

Expert comment

The most fat-burning workouts are cardio exercises. These are treadmills, all cardio machines, and just cardio loads in the gym. That is when we do jumping, running on the step, just running – these are all cardio loads.

Why cardio? First, it is a kind of healing technique. The vascular system begins to work better. 

And finally, the process of fat burning begins. 

When it comes to exercise, one of the best fat-burning exercises is the burpee. 

Why is it? Today it is considered one of the most energy-intensive exercises in the world. Doing it is not very pleasant, especially if you follow the rules. 

But if you still overpower yourself, and still do it on an empty stomach, let’s say 4 sets of 20 seconds, then success in fat burning is guaranteed to you.

In general, I would like to summarize the fact that any kind of physical activity in conjunction with proper nutrition will give you the desired result. And it doesn’t have to be some kind of complex load that requires special effort from you, it can even be walking (although everyone thinks that you won’t lose weight with it, it’s not!). 

Even if you just came to a sports club, and do not have a snack, sitting at home by the refrigerator or lying on the couch, this is already 50 percent success!


Most people like to swim, especially in the summer when it’s hot. But swimming is not only about having fun in nature or the pool, it is also a great way to train your whole body. 

“Swimming is the best Low-Impact Exercise for Effective Fat Burning 

It will start as soon as you enter the water. This is because the muscles have to keep your body afloat while fighting gravity. And because swimming uses so many muscles, it’s also effective for burning calories. 

"Low-Impact Exercises for Effective Fat Burning: A Beginner's Guide In 2023"

How to perform?

If your goal is to burn as many calories as possible, swim for as long as possible. Try also to change the intensity by swimming as fast as possible. 

Remember, the more intense the exercise program, the more calories it burns. A person with a body weight of 70 kg burns approximately 233 calories per half-hour of swimming.

In addition, stroke type also matters when it comes to calories burned. 

For half an hour of swimming, a person weighing 70 kg burns 298 calories if he does it on his back, 372 calories if it is breaststroke, and 409 calories during the butterfly exercise.



“Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide In 2023”


found that 60 minutes of swimming three times a week significantly reduced body fat, increased body flexibility, and reduced the likelihood of developing heart disease.

Conclusion. ​If you are looking for the answer to the question of which exercises burn the most calories, consider two aspects.

duration. The longer the workout, the more calories you burn. A 30-second sprint may be more intense, but it will burn fewer calories compared to a 30-minute walk.

Intensity. The more intense the workout, the more calories it burns. 

Exercises that increase the heart rate and engage as many muscle groups as possible burn more calories, thereby helping a person lose weight and get rid of fat.

If you want to make your workout so effective that you burn as many calories as possible in the process, try to make the exercise longer and more intense, and in the end, you will get the best of both worlds.

Expert comment


There are many ways to burn fat, and all of them are worthy of your attention. I offer three options.

The first method is suitable for those who have no contraindications and little time for training. Focus on high-intensity, functional exercise.

Burpee. From the starting position, we jump into the plank position (lying emphasis), jump back to the starting position and jump in place.

Rock climber. Starting position plank on outstretched arms. We pretend to run, raising our knees high. Try to move only the legs, and the back remains motionless.

I also recommend including exercises such as jump squats and jump lunges. They also have a high fat-burning effect.

The second method is suitable for beginners and those who are contraindicated in shock loading, that is, jumping.

At a measured pace, for 20-30 minutes, perform strength exercises that involve the maximum number of muscles:

  • squats;
  • lunges;
  • twisting on the press;
  • push-ups;
  • plank.

This will be the first part of the workout, and the second part is a cardio load (spend at least 40 minutes on it): walking, swimming, skiing, dancing, and cycling.

The third way is to choose a fat-burning workout format.

Tabata (6-8 exercises, 8 sets each, each set 20 seconds work and 10 seconds rest). Suitable for trained and hardy.

Interval training (alternating high-intensity intervals with low-intensity intervals, for example, 30 seconds of running / brisk walking/jumping and 30 seconds of measured walking, etc.). Suitable for everyone.

How to burn belly fat?

When performing any exercises (both strength and cardio), fat is spent evenly throughout the body. In addition, in many cases, we are talking about the presence of internal fat, for the burning of which cardio is needed.

First of all, proper training for fat burning is based on regularity – if you want to reduce the stomach, then you need to make it a habit to exercise 2-4 times a week for at least 30-45 minutes. 

Plus, in the fight against excess weight, control of the steps taken during the day also helps.

Separately, it is important to mention that fat-burning workouts work exclusively in combination with nutrition – it is easier to control the intake of calories from food than trying to burn these calories with exercise. It is also important that fast carbohydrates provoke the growth of fat on the abdomen – they will have to be abandoned.

Fat Burning – Theory

Training is not a way to spend calories or a method of burning fat instantly. 

They represent a mechanism for restructuring the metabolism – both to optimize the production of fat-burning hormones and to normalize the levels of insulin and cortisol, which are responsible for gaining fat in the abdomen and sides.

The actual choice of exercises plays a much smaller role than the regularity, duration, and intensity of fat-burning training. First, you need to normalize nutrition, then introduce cardio into the habit, and only then move on to exercises for the abdominal muscles.



If you’re looking for a safe and effective way to burn fat, “Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide” is a must-read.


Fat Burning Exercises

The burpee is the number one calorie burner and the ultimate fat-burning exercise. It combines elements of squats, planks, push-ups, and jumps. 

When performing the Burpee, all muscle groups of the body are involved in the work, and the muscles of the abdomen, legs, and chest receive the maximum load.

Also, the fight against fat in the lower abdomen goes faster with the strengthening of the press. 

Although abdominal exercises do not burn a significant amount of energy, they develop the muscles of the core. 

Ultimately, it is beneficial for both speeding up the metabolism and improving the overall tone of the body.

“Low-Impact Exercises for Effective Fat Burning: A Beginner’s Guide In 2023”


How to pump the abdominal muscles correctly?



To pump the press correctly, both ordinary dynamic exercises (twisting, bicycle) and static ones are necessary – first of all, a vacuum of the abdomen and a bar. 

Such an approach to training will not only develop muscle strength but also form a dense muscle ring encircling the body.

However, pumping the press always begins with getting rid of belly fat through diet and regular fat-burning workouts. 

This is followed by strengthening the muscle frame and working out the transverse abdominal muscles with the help of static exercises, and only at the end – do you perform dynamic exercises for the press.

Fat Burning Workouts

Below is a list of effective training strategies for burning belly fat.

 Once again, we are talking about training strategies, and not about the choice of individual exercises – neither twisting, plank, nor any other exercises can accurately drive problematic fat from the abdomen.

  1. Circuit training

Circuit training is a set of 4-8 exercises for the entire muscle groups of the body, performed in several cycles. In total, for such a workout, from 3 to 10 cycles of exercises are performed, and a break of 1-3 minutes is done exclusively between blocks (“circles”). The exercises themselves follow one after the other, with a minimum break.

  1. Interval running

Interval training involves alternating high, medium, and moderate intensity levels—which maximizes fat burning. Such a workout lasts only 15-20 minutes – and the achieved effect is comparable to hour-long cardio in the usual mode.

  1. Tabata training

Tabata is a high-intensity interval training method developed by Japanese professor Izumi Tabata. The training plan involves performing bodyweight exercises (for example, running in place) in the mode of 20 seconds of work and 10 seconds of rest – the cycle is repeated 6 to 8 times.

  1. Cardio on an empty stomach

One of the professional ways to speed up fat burning is to train early in the morning on an empty stomach – in this case, the level of glucose and insulin in the blood is at minimum levels, which allows you to maximize the process of burning belly fat.

Read More:

Nutrition for fat burning

Controlling the glycemic index of foods and an abundance of fiber in the diet is the first and most important step in burning belly fat and further maintaining a stable body weight. 

No matter how active your fat-burning workouts are, over-eating will negate their effectiveness.

A no-carb keto diet is a professional tool for cutting down – however, to burn fat, not muscle, you need to alternate low-carb weeks with a complete rejection of carbohydrates. Otherwise, the body will go into catabolic mode.

Read More:

a simple diet for weight loss

To burn belly fat, it is not recommended to sharply limit the calorie content of the diet, while simultaneously increasing the activity of fat-burning exercises.

 A rigid diet and a significant lack of calories will increase the level of the hunger hormone leptin and the stress hormone cortisol, provoking the accumulation of excess weight in the stomach.

 According to the rules of the diet, it is necessary to give up late dinner and early breakfast – in this case, most of the fasting period will be spent sleeping, and meals are distributed throughout the day.

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