Colin FosterBy Colin Foster

Updated November 2026

A low impact workout keeps at least one foot on the floor and avoids hard landings, while a high-impact workout uses jumping or running that sends more force through your joints. This guide compares the two so you can match the style to your joints, fitness level, and goals. You will also learn how to combine them safely.

What Separates Low Impact From High-Impact Training

The core difference is ground reaction force, the force your body absorbs each time a foot strikes the floor. Walking, cycling, swimming, and step-based cardio are generally low impact. Running, jump rope, box jumps, and burpees are high impact. Both can raise your heart rate, so the real question is how much stress your knees, hips, and ankles can handle.

Shopping for one? See our guide: Low Impact Cardio Workout Machines: 7 Best Picks Compared (2026).

How to Choose the Right Intensity for Your Body

  1. Check your joint history. If you have arthritis, a past injury, or pain during stairs, start with low-impact options.
  2. Assess your current activity level. If you rarely exercise, build a base with low-impact moves for four to six weeks before adding jumps.
  3. Define your goal. Muscle and bone density benefit from some impact, while steady calorie burn and recovery days often favor low-impact sessions.
  4. Watch how you feel the next day. Mild soreness is normal. Lingering joint pain is a signal to scale back.

Low Impact vs High Impact Workout: Comparing Results

High-impact training burns calories quickly and can build bone density because the body adapts to load. Low-impact training lets you exercise more often with less recovery time and is easier to sustain for longer sessions. Neither approach is better in every case.

Factor Low Impact High Impact
Joint stress Low Higher
Recovery time Usually shorter Often longer
Calories per minute Moderate Typically higher
Bone loading Limited Greater
Best for Beginners, joint concerns, daily sessions Experienced exercisers, bone-building goals

If you want a starting point, a beginner program like the one in Low Impact Workout for Seniors: 6 Steps to Start Safely shows how to progress without jarring the joints.

How to Combine Both Styles Safely

Many people do well with a mix: two or three high-impact sessions per week and low-impact work on other days. Add impact gradually by replacing one low-impact interval with a step-up or a small hop, then adding reps over two to three weeks. Good form comes first, since a poorly landed jump causes more trouble than a slow, controlled one. For cardio ideas that stay gentle, see Low Impact Cardio Workout for Seniors: 7 Gentle Steps to Start (2026).

A mini stepper lets you get a cardio session in a small space with no jumping. Look for a model with a stable base and a non-slip surface. View on Amazon

Resistance bands add strength work to either style and are easy to store. Choose a set with multiple resistance levels so you can progress. View on Amazon

A jump rope is useful if you want to add high-impact intervals gradually. Start with short rounds and rest between them. View on Amazon

Common Mistakes to Avoid

  • Jumping into high-impact work before your joints and muscles are conditioned.
  • Ignoring footwear. Worn-out shoes change how force travels through your knees and hips.
  • Choosing low impact but skipping strength work, which limits balance and bone support.
  • Pushing through sharp or joint pain instead of modifying the move.
  • Training hard every day without rest, regardless of impact level.

FAQ

Is low impact workout effective for weight loss?

Yes, when it is done consistently and paired with healthy eating. Low-impact sessions can be longer and more frequent, which often adds up to meaningful calorie burn over time.

Can high-impact exercise cause joint damage?

For most healthy adults, moderate high-impact training is safe, but poor form, sudden increases in volume, or existing joint conditions raise the risk. Consult a physical therapist or doctor if you have joint disease or recent injuries.

How many days a week should I do high-impact training?

Many beginners start with one or two sessions a week and rest between them. Adjust based on how your joints and recovery respond, and check with a qualified professional before making major changes.

Conclusion

Low impact and high-impact workouts each have clear strengths, and the right choice depends on your joints, experience, and goals. Start with the style your body tolerates well, then add impact slowly if you want more intensity. If you have a health condition, talk with your doctor or a physical therapist before starting a new program.

Ready to choose one?

Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our small & portable fitness equipment + low-impact training guides, checking product details against manufacturer specifications and owner feedback.