This low-impact walking workout burns fat and strengthens your upper body in only 30 minutes

This home workout combines cardio with some light dumbbell work to help you burn energy and build muscle

Family workout at home together
(Image credit: Getty)

It turns out that you can combine cardio, strength training, and low-impact exercise all into one session. This 30-minute YouTube workout uses walking-based movement and light dumbbell exercises for some upper body strengthening and toning.

As this routine is cardio-based you will want to have a pair of light dumbbells to hand. Alternatively, you may prefer a pair of the best adjustable dumbbells for this session. These weights are modifiable, meaning you can adjust the size of the weight you're working with as you go.

This short home workout was shared on the Senior Shape Fitness (opens in new tab) channel and is especially great for beginners or older adults. It's low-impact so you won't have to worry about putting strain on injury-prone areas. However, if you do suffer from weaker joints you can take one of the best supplements for joints or try some yoga for knee strength.

For the first 20 minutes, you will be performing a series of fat-burning cardio moves. This is a brilliant opportunity to increase your daily step count, some of you may like to track your steps on one of the best fitness trackers. Then the last ten minutes will involve the dumbbells as you add some lightweight lifting exercises to the routine.

Watch This SeniorShape Fitness Walking Workout

Not everyone enjoys the intensity or impact level often involved in a running or HIIT-based workout but this doesn't mean you can't achieve certain fitness goals such as dropping body fat. Thankfully, walking can be a great tool for weight loss since it helps to burn calories. 

Research published in the Journal of Nutrition (opens in new tab) has shown how walking can enhance the results of a calorie deficit-based diet. If you're reducing your calorie intake as part of a new training program or diet, be sure to talk to a medical professional or your doctor first. 

The workout above efficiently fits some resistance training into the tail end of the session. The benefits of working out with lighter weights are plentiful. Not only do they take up less space in your home, but they're great for refining your form and help toward building lean muscle mass.

Also, make sure you consume plenty of protein as this is a great way to stay fuller for longer and it's an essential building block for the muscles. Stocking up on some of the best protein powders for weight loss can come in handy when you need to throw together a post-workout shake or smoothie.

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.