High intensity exercising doesn't suit everyone, so Emmet from Rushe Fitness has a list of five exercises that burn calories without putting too much stress on the body.

Over the last few years, HIIT (High Intensity Interval Training) has taken off in popularity. 

Its main selling point is short workouts with a huge calorie burn.

The only problem with HIIT is that it is not suitable for everyone. 

If you are a beginner, have never exercised before, injured, very overweight or elderly, HIIT is not the type of cardio you should be looking at for fat loss. 

Not everything has to be high impact and high intensity when it comes to fat loss. 

In our Habi-Fit online training sessions, we always give low Impact alternatives so anyone who cannot do the high impact exercises don’t feel left out. 

This is very important in any training program, because there is no “one size fits all” when it comes to exercise. 

Everyone is different and the program should reflect this. 


For those that cannot do high intensity exercises at all, what you should be doing is low impact activities that puts very little stress on your bodies and our joints. 

It’s so important to stay active right now and there are ways you can do this without HIIT. 

The best way to use these exercises is to do them with very little exertion, keep your heart rate low and do them for extended periods of time, anything from 45-90 mins. 

It mightn’t be the most exciting form of cardio for fat loss, but it works and you don’t need to hammer yourself into the ground in order to do them. 

Here are 5 of the best low impact exercises that you can do to help burn fat! 

The Cross Trainer 

Also known as the Elliptical Trainer, the cross trainer is a great way to get a full body cardio workout in without putting any impact on your hips, knees or ankles. 

Find a speed that you are able to maintain for around 60 mins, you should be able to hold a conversation with the person beside you for the duration of your workout. 

The Cross Trainer has the added benefit that you are able to work your arms along with the legs during your workout. 

The more muscles being worked, the more calories you are burning, so the cross trainer is a good low Impact way to burn some calories. 

The Stationary/Spin Bike

Ideal for people of all ages, the Stationary Bike gives a great lower body workout with zero impact. 

They are easy to use, convenient, not effected by weather (indoor), help build leg strength and most of them even comes with personalised T.V’s on them, so you won’t even miss your favourite show while burning some calories. 


Road Bike

Cycling is a great leisure activity, but if you are biking for weight loss you need to structure your workout differently than you would if you are just doing a casual cycle with a friend. 

Don’t be too concerned with distance just now; duration matters more at this point. 

Again, aim for 30-45 mins at the start and increase this as you get used to the time and your distances improve as you get fitter. 

You have the added benefit of fresh air and nice scenery as you exercise. 


Probably the easiest and one of the best form of exercise you can use to burn fat. 

Get yourself a good pair of trainers, some comfortable clothing, and you are good to go. 

As with cycling duration matters more than distance, aim for 30-45mins when starting out and increase the time as your distance increases over the weeks. 

Your pace is determined like the Cross trainer, you should be able to hold a conversation for the duration of your walk. 

Add in some hills for resistance once you get used to it and go and find some scenic routes to keep yourself interested. 


I have saved the best for last.

The American Council on Exercise notes that the buoyancy of water reduces your “weight” by approximately 90 percent. The result is a significant reduction in stress on the hips, knees and the back.
Obese people may find swimming much more comfortable than work on fitness machines, which sometimes involve impact and may not accommodate the size of their bodies.

Even if you do not know how to swim, a pool can help you get an effective calorie-burning workout. Deep-water walking burns more calories than walking on solid ground because of the resistance of the water. Water fitness classes also provide an opportunity to exercise in a group setting, without the impact of traditional aerobics.

So, there you have it.

5 ways that you can burn fat and are suitable for any age or fitness level, all you have to do is start.

If you would like to join us online, our Habi-Fit program has been helping busy women to stay in shape and keep fit and healthy from home all through 2020 and 2021.

We are starting our February kickstart today, and you can sign up now through the link below.