6-Week Low Impact Weight Loss Plan
This 6-week plan is for beginners who want to move more and work toward weight loss without jumping, burpees or stress on the knees. Every session is a free low-impact video from channels such as MadFit, growingannanas, Move With Nicole, Heather Robertson, Body Project and Walk at Home.
You train five days a week, on days 1, 2, 3, 5 and 6, with days 4 and 7 for rest. A typical week combines low-impact cardio, a full-body strength session, a walking workout and Pilates or a second cardio session.
The plan moves in three two-week blocks, repeating the same workouts within each block so you can feel your progress. Weeks 1 and 2 use sessions of 18 to 25 minutes. Weeks 3 and 4 step up to 21 to 33 minutes and add a low-impact Pilates HIIT. Weeks 5 and 6 settle at about 28 to 35 minutes, with no-jumping HIIT and a standing dumbbell workout.
If a block feels too hard, repeat it before moving on; pausing or slowing down is always fine. You can swap days within a week, but avoid putting the two toughest sessions back to back.
You need a mat, supportive trainers and, for weeks 5 and 6, light dumbbells (water bottles work to start). Weight loss also depends on food, sleep and daily activity, so treat this plan as the movement part. If you have a health condition, joint pain or haven't exercised in a long time, check with your doctor first.
Plan Schedule
Low Impact Cardio
15 Min No Jumping Cardio Workout: Pregnancy Friendly, No Repeats
Full Body
20 Min Lazy Girl Full Body Workout: Low Impact, Lying Down
Walk
1 Mile Walk at Home for National Walking Day
Lower Body
25 Min Glute Workout: No Equipment, Low Impact, Knee Friendly
Pilates Core
20 Min Pilates Express Workout, Full Body and Low Impact
Low Impact Cardio
15 Min No Jumping Cardio Workout: Pregnancy Friendly, No Repeats
Full Body
20 Min Lazy Girl Full Body Workout: Low Impact, Lying Down
Walk
1 Mile Walk at Home for National Walking Day
Lower Body
25 Min Glute Workout: No Equipment, Low Impact, Knee Friendly
Pilates Core
20 Min Pilates Express Workout, Full Body and Low Impact
Low Impact Cardio
20 Min Low Impact Cardio at Home Workout (No Jumping)
Full Body
30 Min Slow Floor Strength Workout: Full Body, Low Impact
Walk
30 Min At-Home Power Walking Workout: Low Impact Cardio
Low Impact HIIT
20 Min Low Impact Pilates HIIT, No Repeats, Stretch Included
Low Impact Cardio
Low Impact Standing Cardio Workout for Beginners
Low Impact Cardio
20 Min Low Impact Cardio at Home Workout (No Jumping)
Full Body
30 Min Slow Floor Strength Workout: Full Body, Low Impact
Walk
30 Min At-Home Power Walking Workout: Low Impact Cardio
Low Impact HIIT
20 Min Low Impact Pilates HIIT, No Repeats, Stretch Included
Low Impact Cardio
Low Impact Standing Cardio Workout for Beginners
Low Impact HIIT
30 Min Full Body HIIT: No Jumping & Low Impact
Strength
30 Min Low Impact HIIT With Dumbbells: No Jumping, No Repeats
Walk
30 Min 2 Mile Power Walk at Home: Heart Strong
Low Impact Cardio
Low Impact Fat Burning Cardio Workout at Home
Pilates
30 Min Low Impact Pilates Workout, No Equipment
Low Impact HIIT
30 Min Full Body HIIT: No Jumping & Low Impact
Strength
30 Min Low Impact HIIT With Dumbbells: No Jumping, No Repeats
Walk
30 Min 2 Mile Power Walk at Home: Heart Strong
Low Impact Cardio
Low Impact Fat Burning Cardio Workout at Home
Pilates
30 Min Low Impact Pilates Workout, No Equipment
Plan Overview
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Related Guides
Dumbbell Workouts for Beginners Guide
How to start dumbbell training at home without wasting reps or confidence.
Low Impact Cardio at Home Guide
A practical guide to choosing and using low impact cardio formats at home.
Mobility Exercises Guide
How to use mobility work for posture, recovery, and better movement quality.
Stretching Routines at Home
Daily stretching routines to improve flexibility, reduce stiffness, and support recovery.