For burning calories, low-intensity workouts can be beneficial -- especially if you are used to a sedentary lifestyle. Mild exercise can help you physically progress so that you can eventually perform moderate and even intense workouts. The Centers for Disease Control and Prevention suggests that adults perform at least 150 minutes of moderate exercise a week. Getting started with low-intensity exercises can get you on the right track to help you achieve these minimum-activity recommendations.
Cycling
Cycling can be an enjoyable activity for many people, especially if you enjoy the outdoors. Additionally, this form of exercise helps burn a high number of calories -- even at a slow pace. NutriStrategy reports that cycling at a pace less than 10 mph burns more than 280 calories per hour for a 155-pound person. If you choose to exercise indoors, a very light pace on a stationary bike burns more than 200 calories per hour for the same person.
Walking
Like cycling, a low-intensity walking workout can be performed indoors on a treadmill or outdoors. Walking slower than 2 mph burns more than 140 calories per hour for a 155-pound person, according to NutriStrategy. If the same person increases his pace to 2 mph, he burns more than 170 calories. Walking 2.5 mph burns more than 200 calories per hour for the same person.
Calisthenics
Calisthenics exercises, such as pushups, situps and squats, use your body weight to strengthen your muscles while burning calories. The more muscle on your body, the more calories you burn throughout the day, according to MayoClinic.com. NutriStrategy reports that performing calisthenics at a light pace burns more than 200 calories per hour for a 130-pound person, nearly 250 calories if you weigh 155 pounds, and nearly 300 calories an hour if you weigh 180 pounds.
Swimming
Swimming is ideal for someone who seeks a low-impact, low-intensity workout. Leisurely swimming burns more than 400 calories per hour for a 155-pound person, according to NutriStrategy. Swimming laps at a slow pace burns nearly 500 calories per hour for the same person. Water aerobics helps the same person burn nearly 300 calories per hour.
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