This Low-Impact Fat-Burning Workout Takes Just 20 Minutes

illustration of a low-impact calorie-burning workout
Combine total-body strength and cardio moves for an effective low-impact fat-burning cardio workout.
Image Credit: LIVESTRONG.com

The beauty of low-impact workouts is that you can tailor them to meet virtually any fitness goal. That includes abdominal fat loss.

While spot reduction is a myth, combining low-impact cardio and compound strength moves is a great way to lose body fat all over — including from your midsection.

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That's because it both gets your heart rate up and works muscles all throughout your body. As a result, you increase your calorie burn and lean muscle mass, both of which which are linked to healthy abdominal, or belly, fat levels.

Get started with this low-impact fat-burning workout. All it takes is 20 minutes and a pair of dumbbells (or two water bottles or soup cans for some resistance).

This low-impact fat-burning workout is more effective when you fuel it with healthy nutrition. Download the MyPlate app to track your workouts, nutrition and stay motivated.

Pin it, print it or save it on your phone — whatever helps you stay motivated!
Image Credit: LIVESTRONG.com

Move 1: Low-Impact Jumping Jack

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Sets 3
Reps 20
Region Full Body
  1. Stand with your feet shoulder-width apart. Hold your arms at your sides with your elbows bent and palms facing forward.
  2. Step your right foot out to one side and at the same time, bring your right hand over your head, to reach to the left.
  3. Step back, then switch sides.

Move 2: Standing Oblique Crunch

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Sets 3
Reps 20
Region Core
  1. Stand with your feet shoulder-width apart and hands on the back of your head.
  2. Raise your right knee to your side as you bring your right elbow down toward your knee.
  3. Move back to start, then switch sides.

Move 3: Standing Squat Jab

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Sets 3
Reps 20
Region Full Body
  1. Stand with your feet shoulder-width apart and hands in front of your chest in fists.
  2. Lower into a squat.
  3. Stand back and extend one arm to punch diagonally across your body.
  4. Lower back into a squat and switch sides.

Move 4: Standing Kickback With Dumbbell Row

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Sets 3
Reps 20
Region Full Body
  1. Stand with your feet shoulder-width apart. Hold dumbbells in front of your waist with your arms extended and palms facing each other.
  2. Raise one heel to your hips and row the weights to your toros.
  3. Press the dumbbells in front of you as you lower your foot to the ground.
  4. Switch sides.

Move 5: Side Step With Shoulder Dumbbell Press

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Sets 3
Reps 20
Region Full Body
  1. Stand tall with your feet together. Hold a dumbbell in each hand at shoulder level with your palms facing forward.
  2. Step your right foot to the right as you press the dumbbells overhead.
  3. Step your feet together and lower the weights.
  4. Switch sides.

Move 6: Standing High-Knee Lift With Dumbbell Curl

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Sets 3
Reps 20
Region Full Body
  1. Stand with your feet shoulder-width apart and hold dumbbells by your sides with your palms facing each other.
  2. Raise one knee toward your waist and curl the weights toward your shoulders. As you raise the weights, rotate the weights so that your palms face your shoulders.
  3. Lower to start, then switch sides.

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