45 Minute Low Impact Cardio Workouts for Fat Loss & Heart Health

Low impact cardio workouts offer an excellent way to boost cardiovascular health, burn calories, and improve overall fitness — all without placing excessive stress on your joints. If you’re looking for a workout that’s gentle on your body but still delivers results, a 45-minute low impact cardio routine is a smart choice. This guide will help you design and follow effective low impact workouts that fit your goals, whether you’re a beginner, returning from an injury, or just looking for a joint-friendly exercise plan.

In this blog post, we’ll cover:

• The benefits of low impact cardio
• Who should do low impact workouts
• How to structure an effective 45-minute session
• Sample workout plans you can follow
• Tips to maximize your results

Ultimate Guide to 45 Minute Low Impact Cardio Workout for Fat Burning

Low impact cardio exercises are activities that elevate your heart rate while minimizing impact on the joints. This means at least one foot stays on the ground at all times, which reduces pounding on the knees, hips, and lower back.

Examples of Low Impact Cardio Exercises:

• Walking
• Cycling (stationary or road bike)
• Swimming
• Elliptical training
• Rowing
• Low impact aerobic routines
• Dance cardio
• Step workouts (with controlled movements)

Unlike high-impact cardio, such as running or plyometric jumping, low impact cardio workouts offer a more sustainable, accessible way to improve your endurance, stamina, and calorie burn.

Benefits of 45 Minute Low Impact Cardio Workouts

1. Protects Joints

Low impact cardio puts less strain on your joints, making it ideal for people with arthritis, past injuries, or general joint sensitivity. It also works well for older adults looking for safe yet effective exercise options.

2. Burns Fat and Boosts Metabolism

A 45-minute session provides ample time to get into the fat-burning zone. You’ll elevate your heart rate, torch calories, and increase your metabolic rate — helping with weight management and fat loss.

3. Improves Cardiovascular Health

Sustained low impact cardio strengthens the heart and lungs. You’ll improve endurance, lower blood pressure, and enhance circulation.

4. Suitable for All Fitness Levels

Low impact cardio can be scaled to fit your fitness level — whether you’re a beginner, intermediate, or advanced. You control the intensity, speed, and duration to meet your current abilities.

5. Supports Recovery

Low impact workouts promote blood flow and active recovery without overtraining the body. They’re excellent cross-training tools for athletes or those doing high-intensity strength training.

Who Should Do Low Impact Cardio?

A 45-minute low impact cardio workout is a great option for:

• Beginners starting a fitness routine
• Older adults looking for joint-friendly exercise
• People with arthritis or joint pain
• Those recovering from an injury
• Pregnant and postpartum women (with doctor approval)
• Runners or athletes needing a recovery day
• Anyone seeking a fat-burning, low-stress workout

Whether your goal is fat loss, improving heart health, or maintaining fitness as you age, this workout style can help you get there.

How to Structure a 45 Minute Low Impact Cardio Workout

A well-designed 45-minute workout includes:

1. Warm-Up (5-8 Minutes)

Prepare your body with gentle movements to increase circulation and flexibility. Warm-ups reduce the risk of injury and enhance workout performance.

Examples:

• Marching in place
• Arm circles
• Step touches
• Leg swings
• Gentle bodyweight squats

2. Main Workout (30-35 Minutes)

Perform low impact cardio exercises that elevate your heart rate and keep it elevated for the duration of the session. Alternate between steady-state movement and intervals to add variety and intensity.

3. Cooldown (5-7 Minutes)

Gradually bring your heart rate down and promote flexibility with stretching and slower movement.

Examples:

• Gentle walking
• Dynamic stretches
• Deep breathing exercises

Sample 45 Minute Low Impact Cardio Workout Plans

Here are three ready-to-use 45-minute low impact cardio workout routines:

Workout Plan 1: Low Impact Cardio + Bodyweight Circuit

Warm-Up: (5-8 minutes)

• March in place
• Arm swings
• Hip circles

Main Workout: (30 minutes)
Perform each move for 45 seconds, rest for 15 seconds, and repeat the circuit 3 times.

1. Step Touch with Arm Reach
2. Low Impact Jumping Jacks (No Jump)
3. March with High Knees
4. Squat to Reach Overhead
5. Lateral Step + Punch
6. Modified Mountain Climbers
7. Alternating Reverse Lunges
8. Standing Core Twists

Cooldown: (5-7 minutes)

• Gentle walking
• Seated hamstring stretch
• Chest opener

Workout Plan 2: Cardio Dance Party

Warm-Up: (5-8 minutes)

• Shoulder rolls
• Step touch + reach overhead

Main Workout: (35 minutes)
Alternate between dance cardio combos and lower intensity steps.

Dance Combos:

• Basic Salsa Steps
• Side Grapevine with Arm Sweeps
• Charleston Steps
• Mambo and Step Touch Variations
• Hip Circles with Arm Reach

Cooldown: (5-7 minutes)

• Slow dance steps
• Full-body stretch

Workout Plan 3: Equipment-Based Low Impact Cardio

Warm-Up: (5-8 minutes)

• Light pedaling (stationary bike)
• Easy rowing

Main Workout: (35 minutes)** — Choose 2 or 3 machines:

1. Elliptical: 10-12 minutes at moderate pace
2. Rowing machine: 10 minutes steady
3. Stationary bike: 10-12 minutes alternating 1 min hard / 1 min easy

Cooldown: (5-7 minutes)

• Gentle pedaling or rowing
• Stretching for hips, hamstrings, shoulders

How Many Calories Can You Burn?

The calorie burn of a 45-minute low impact cardio workout varies by body size, fitness level, and intensity, but here are rough estimates:

Body Weight	Calories Burned (45 min low impact cardio)
125 lbs	240-300 calories
150 lbs	300-375 calories
175 lbs	350-420 calories
200 lbs	400-480 calories

Boosting intensity with intervals, arm movements, or adding light resistance (like bands or small dumbbells) can further increase calorie burn.

Tips for Maximizing Your Low Impact Cardio Workout

1. Maintain Proper Form

Even with low impact movements, posture matters. Keep your core engaged, shoulders relaxed, and movements controlled to avoid strain.

2. Use Full-Body Moves

Include upper and lower body actions to increase calorie burn and improve overall conditioning.

3. Add Intervals

Incorporate short bursts of higher effort (fast pedaling, quick steps) to elevate heart rate and stimulate metabolism.

4. Be Consistent

Aim to do 3-5 sessions per week. Consistency leads to better cardiovascular fitness, endurance, and fat loss.

5. Progress Gradually

As your fitness improves, increase workout intensity, duration, or resistance. Small changes yield big results over time.

Why Choose a 45 Minute Session?

A 45-minute workout strikes the perfect balance between effectiveness and sustainability. It’s long enough to:

• Burn a significant number of calories
• Build cardiovascular endurance
• Promote fat loss
• Support heart health

…yet short enough to fit into a busy schedule. Plus, it’s easier to maintain form and stay motivated for 45 minutes compared to very long sessions.

45 Minute Low Impact Cardio Workouts at Home or Gym

Whether you’re looking to lose weight, stay active while protecting your joints, or add variety to your training, 45 minute low impact cardio workouts deliver outstanding benefits.

With endless exercise options — from walking and cycling to low impact dance and machine-based training — you can customize your sessions to keep them fun and effective.

Focus on proper form, consistency, and gradually challenging yourself, and you’ll see improvements in your stamina, fitness, and body composition in no time.