Does Low Impact Cardio Burn As Many Calories As High Impact Workouts?

Choosing the right cardio routine isn’t just about burning calories—it’s about protecting your body, staying consistent, and enjoying the process. Many fitness enthusiasts wonder: does low impact cardio burn as many calories as high impact workouts? While high-impact exercises like running and plyometrics can torch calories quickly, low-impact options offer a sustainable, joint-friendly way to achieve fat loss, improve endurance, and boost overall health. In this guide, we’ll explore the science behind calorie burn, compare low vs high impact workouts, and highlight the best low-impact exercises that deliver high results without joint pain.

Low Impact Cardio vs High Impact Workouts: Which Burns More Calories per Minute?

When it comes to calorie burning and fitness efficiency, choosing between low impact cardio and high impact workouts is a common dilemma. Each style offers unique benefits, but which is truly better for burning calories per minute? Understanding the differences can help you tailor your workouts to your goals, whether it’s weight loss, fat burning, or endurance training.

Understanding Low Impact Cardio

Low impact cardio exercises are gentle on the joints and often suitable for beginners, older adults, or those recovering from injuries. Common activities include:

• Walking on a treadmill

• Cycling

• Swimming

• Elliptical training 

Low impact workouts typically burn fewer calories per minute than high impact exercises, but their main advantages are sustainability, lower injury risk, and accessibility. For example, a 155-pound person walking briskly on a treadmill at 4 mph burns roughly 280-300 calories in 60 minutes, depending on intensity.

Why it’s great for beginners: Low impact cardio allows you to build stamina gradually, improve heart health, and reduce the risk of joint strain, making it easier to maintain a consistent fitness routine. Incorporating exercises like a DeerRun treadmill can further enhance endurance without overloading the joints.

High Impact Workouts and Calorie Burn

High impact workouts involve movements where both feet leave the ground, or the body experiences significant force, such as:

• Running or sprinting

• Jumping jacks

• HIIT (High-Intensity Interval Training)

• Plyometric exercises

These workouts engage more muscle groups, elevate your heart rate faster, and can significantly increase calorie burn. A 155-pound individual can burn 370-450 calories per 30 minutes of high-intensity running, making it a highly efficient choice for fat loss.

High impact exercises also trigger the afterburn effect (EPOC – Excess Post-Exercise Oxygen Consumption), where your body continues to burn calories even after the workout ends.

Comparing Calories Burned Per Minute

When comparing low impact cardio vs high impact workouts:

Clearly, high impact workouts generally burn more calories per minute, but low impact workouts are ideal for longer sessions, joint safety, and consistency—which are crucial for long-term fat loss. Regularly using a treadmill can also answer the common question: does running on treadmill increase stamina, making it a reliable tool for endurance training.

Combining Low and High Impact for Optimal Results

For many fitness enthusiasts, the best approach is a mix of both. For example:

• Start with low impact cardio on treadmill or elliptical for endurance.

• Add short bursts of high impact exercises like sprints or jump squats to maximize calorie burn.

• Use HIIT workouts for 20–30 minutes a few times per week to trigger the afterburn effect.

This combination allows you to train smarter, avoid burnout, and reduce injury risk while still achieving weight loss and fat-burning goals.

Bottom Line: Calories vs Sustainability

While high impact workouts burn more calories per minute, low impact cardio can be just as effective for long-term fat loss if done consistently. The ideal choice depends on your fitness level, goals, and joint health.

Whether you’re aiming to lose weight, boost metabolism, or improve endurance, integrating both low and high impact exercises into your weekly routine is a proven strategy for maximizing calorie burn and overall health.

Calories Burned in Low Impact Cardio: What Science and METs Actually Say

Low impact cardio has become a go-to fitness strategy for people looking to lose weight, protect their joints, and stay active without high risk of injury. But how effective is it for burning calories? To answer this, we need to dive into the science behind calorie burn and METs (Metabolic Equivalent of Task). Many beginners use low impact cardio as a starting point to get in shape in 2 months, gradually building endurance and strength.

Understanding Low Impact Cardio

Low impact cardio refers to exercises that minimize stress on the joints while still increasing your heart rate. Common examples include:

• Walking on a treadmill

• Elliptical training

• Cycling

• Rowing

• Swimming

Unlike running or high-intensity interval training (HIIT), these activities reduce the pounding on your knees, hips, and ankles—making them ideal for beginners, older adults, or anyone recovering from an injury.

How Calories Are Burned: The Role of METs

Calories burned during exercise are closely related to METs. One MET is the energy your body uses at rest. For example, a 155-lb person burns roughly 140 calories per 30 minutes of moderate treadmill walking (3.5 mph), which equals about 3.8 METs. For runners curious about higher intensity comparisons, you may wonder how many calories does it burn to run a mile—the answer varies with weight and pace but generally exceeds most low impact sessions.

Here’s a quick MET chart for popular low impact cardio:

These numbers show that while low impact cardio burns fewer calories than running or HIIT, it can still contribute significantly to weight loss and fat burning, especially when done consistently.

Science-Backed Benefits Beyond Calories

Focusing solely on calorie burn doesn’t tell the whole story. Science shows that low impact cardio offers multiple health benefits:

• Improved cardiovascular health – even moderate intensity increases heart efficiency.

• Enhanced endurance and stamina – gradually boosts aerobic capacity without overloading joints.

• Reduced injury risk – perfect for long-term consistency and daily activity.

• Mental health boost – regular low impact exercise reduces stress, anxiety, and promotes better sleep.

By pairing low impact cardio with strength training or a treadmill fitness app, users can track progress, set calorie goals, and stay motivated.

Tips to Maximize Calories Burned

Even low impact exercises can be optimized for calorie burn:

• Increase intensity gradually – add incline on treadmill walks or increase cycling resistance.

• Combine cardio with strength training – helps elevate metabolism for longer periods.

• Use interval sessions – alternate moderate and slightly faster paces to boost energy expenditure.

• Track your progress – apps and fitness trackers help maintain accountability and visualize calorie burn.

With consistency, even low impact cardio can be highly effective for both weight loss and overall fitness.

Best Low Impact Cardio Exercises That Burn High Calories Without Joint Pain

Finding the perfect cardio workout that torches calories without hurting your joints can feel like a challenge. High-impact exercises like running and jumping are great for burning calories, but they often lead to joint pain, especially for beginners, older adults, or those recovering from injuries. The good news? You can achieve high-calorie burn with low-impact cardio exercises that protect your knees, hips, and ankles.

Why Low Impact Cardio is Better for Your Joints

Low impact cardio means that at least one foot stays on the ground at all times, reducing the strain on your joints. This doesn’t mean you sacrifice calorie burn—many low-impact workouts are highly effective at weight loss and improving cardiovascular health. Exercises like elliptical training, cycling, swimming, and brisk walking provide excellent calorie-burning potential while minimizing joint stress.

High-Calorie Low-Impact Cardio Options

Elliptical Machine Workouts

Elliptical machines offer a full-body workout while keeping the impact on your knees and hips minimal. By adjusting resistance and incline, you can simulate running without the pounding, making it perfect for burning calories efficiently. Many treadmill apps and smart home gym apps now integrate elliptical workouts, tracking calories, distance, and heart rate in real-time. Pairing an elliptical session with a hiit treadmill workout app can further boost intensity without harming your joints.

Stationary Cycling

Cycling, whether on a stationary bike or a spinning class, is a joint-friendly cardio option that can burn 400–600 calories per hour depending on intensity. Interval cycling with short sprints and recovery periods boosts calorie burn while keeping your knees safe. For added accountability, try fitness apps with cycling challenges or virtual rides, which can make workouts more engaging and motivating.

Swimming and Aqua Aerobics

Water workouts are perfect for full-body calorie burn with zero joint impact. Swimming engages multiple muscle groups, improving strength and endurance. Aqua aerobics classes also add resistance training benefits while being gentle on your joints—ideal for beginners, seniors, or those rehabbing injuries.

Incline Walking

Walking on an incline treadmill or a hilly outdoor route increases intensity without the shock of running. Incline walking engages your glutes, hamstrings, and calves, burning more calories than flat walking. Pair it with a treadmill tracker app to monitor distance, steps, and calories, helping you stay consistent and motivated. If you’re concerned about floor protection or stability, consider do you need a mat under treadmill—a quality mat can reduce noise, protect your flooring, and improve treadmill longevity.

Rowing Machine

Rowing is another low-impact exercise that delivers high-calorie burn and a strong core workout. Each stroke works your legs, back, arms, and shoulders while keeping your joints protected. Integrating virtual rowing classes or competitions through fitness apps adds motivation and helps track progress over time.

Tips to Maximize Calorie Burn Without Pain

Use interval training: Alternate periods of high intensity with recovery to increase calorie burn.

Monitor heart rate: Staying in your optimal heart rate zone maximizes fat loss while protecting joints.

Focus on form: Proper technique ensures joint safety and prevents injuries.

Incorporate strength training: Strong muscles support joints and enhance calorie-burning potential.

Ultimately, both low and high impact cardio have a place in an effective fitness routine. While high-impact workouts maximize calories burned per minute, low-impact exercises provide long-term sustainability, reduced injury risk, and impressive fat-burning potential when done consistently. By combining these approaches, using tools like treadmill apps, smart home gym trackers, or virtual fitness classes, you can create a balanced, enjoyable routine that protects your joints, accelerates calorie burn, and supports your fitness goals—proving that you don’t have to choose between safety and results.