8 Best Exercises for Weight Loss

It is estimated that half of all American adults attempt to lose weight each year.

Aside from dieting, exercise is one of the most common strategies employed by people who are trying to lose extra pounds. It burns calories and plays an important role in weight loss.

In addition to helping you lose weight, exercise has been linked to many other benefits, including better mood, stronger bones and a lower risk of several chronic diseases.

Here are the 8 best exercises for weight loss.

1. walk

Walking is one of the best exercises for weight loss—and for good reason.

It's a convenient and easy way for beginners to start exercising without being overwhelmed or needing to buy equipment. Plus, it's a low-impact exercise, which means it doesn't put pressure on your joints.

According to Harvard Health, it is estimated that a 155-pound (70-kg) person burns about 167 calories per 30 minutes at a moderate pace of 4 mph (6.4 km/h).

A 12-week study in 20 obese women found that walking 50–70 minutes 3 times per week reduced body *** and waist circumference by 1.5% and 1.1 inches (2.8 cm), respectively.

It's easy to stick to your routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for an extra walk.

To get started, aim to walk for 30 minutes 3-4 times a week. As you become more fit, you can gradually increase the duration or frequency of your walks.

Summary walking is a great

Exercise for beginners, because it can be done anywhere, does not require equipment,

and puts minimal stress on your joints. Try to include more walks in your

day to day activities.

2. jogging or running

Jogging and running are great exercises to help you lose weight.

Although they sound similar, the main difference is that jogging speeds are typically between 4–6 mph (6.4–9.7 km/h), while running speeds are more than 6 mph (9.7 km/h). Intensifies.

Harvard Health estimates that a 155-pound (70-kg) person burns about 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or a 6-mph pace. Burns 372 calories in 30 minutes of walking. (9.7-km/h) speed (5).

In addition, studies have shown that jogging and running can help burn off harmful gut***, commonly known as belly***. This type of s*** wraps around your internal organs and is linked to various chronic diseases like heart disease and diabetes.

Jogging and running are both great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20-30 minutes 3-4 times per week.

If you find that jogging or running outside is your joints, try running on softer surfaces like grass. Plus, many treadmills have built-in cushioning, which can be easier on your joints.

Summary of jogging and running

There are great exercises for weight loss that are easy to incorporate into your

weekly routine. They can also help burn tummy***, which is linked to many

chronic diseases.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight.

Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while indoors.

Harvard Health estimates that a 155-pound (70-kg) person burns about 260 calories per 30 minutes of cycling at a moderate pace on a stationary bike, or 12-13.9 mph per cycle at a moderate pace. Burns 298 calories in 30 minutes. (19-22.4 km/h).

Not only is cycling great for weight loss, but studies have shown that people who cycle regularly have better overall fitness, increased insulin sensitivity, and an increased risk of heart disease, cancer, and death. The risk is lower for those who do not cycle regularly.

Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it's a non-weight-bearing and low-impact exercise, so it won't put as much stress on your joints.

Summary Cycling is great

For people of all fitness levels and can be done outdoors on bicycles or

Indoors on a stationary bike. It has been linked to various health benefits,

including increased insulin sensitivity and a lower risk of certain chronic diseases


4. Weight Training

Weight training is a popular option for people looking to lose weight.

According to Harvard Health, it is estimated that a 155-pound (70-kg) person burns about 112 calories per 30 minutes of weight training.

In addition, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR), or how many calories your body burns at rest.

A 6-month study showed that doing just 11 minutes of strength-based exercise 3 times per week increased metabolic rate by an average of 7.4%. In this study, this increase was equivalent to burning an additional 125 calories per day.

Another study found that 24 weeks of weight training increased metabolic rate in men by 9%, which equated to burning about 140 more calories per day. In women, the increase in metabolic rate was about 4%, or 50 more calories per day.

In addition, several studies have shown that your body continues to burn calories for several hours after a weight-training workout, compared to aerobic exercise.

Summary of Weight Training Can

Help you lose weight by burning calories during and after your workout. This may happen

also helps you build muscle, which increases your resting metabolic rate.

How many calories does your body burn at rest?

5. Interval Training

Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.

Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories.

One study in 9 active men found that HIIT burns 25–30% more calories per minute than other types of exercise, including weight training, cycling and running on a treadmill (18Trusted Source).

This means that HIIT can help you burn more calories while exercising less time.

In addition, several studies have shown that HIIT is particularly effective at burning the belly***, which is linked to several chronic diseases (19Trusted Source, 20Trusted Source, 21Trusted Source).

It's easy to incorporate HIIT into your exercise routine. All you have to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and leisure time.

For example, pedal as hard as you can on the bike for 30 seconds and then pedal at a slower pace for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.

Summary Interval Training

is an effective weight loss strategy that can be applied to a variety of

Exercise, which includes running, jumping, cycling, etc. include interval

Training in your routine can help you burn more calories in less time.

view more WEIGHT LOSS supplemenT for fast weight loss

6. Swimming

Swimming is a fun way to lose weight and get in shape.

Harvard Health estimates that a 155-pound (70-kg) person burns about 233 calories per half hour of swimming.

How you swim affects how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing the backstroke, 372 calories doing the breaststroke, 409 calories doing the butterfly, and 372 calories in running water.

A 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body stamina*, including improved flexibility, and higher total cholesterol and blood triglycerides (22). Heart disease risk factors decreased. .

Another benefit of swimming is its low-impact nature, which means it's easier on your joints. This is a great option for people who have injuries or joint pain.

Summary Swimming is a great

Low-impact exercise for those looking to lose weight. Also it can help

Improve your flexibility and reduce the risk factors of various diseases.

7. Yoga

Yoga is a popular way to exercise and relieve stress.

Although it is not commonly regarded as a weight loss exercise, it burns a fair amount of calories and provides a number of additional health benefits that can promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns about 149 calories per 30 minutes of practicing yoga (5).

A 12-week study in 60 obese women found that those who participated in two 90-minute yoga sessions per week experienced a greater reduction in waist circumference than the control group -- an average of 1.5 inches (3.8 cm), (23Trusted Source) )

Additionally, the yoga group experienced improvements in mental and physical well-being (23).

In addition to burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body's hunger signals (24Trusted). Source, 25Trusted Source).

Most gyms offer yoga classes, but you can practice yoga anywhere. This includes all from the comfort of your own home, as there are plenty of guided tutorials online.

Summary Yoga is a great

Weight loss exercises that can be done almost anywhere. it not only burns

calories but also teaches mindfulness to help you resist food


8. Pilates

Pilates is a great beginner-friendly exercise that can help you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing about 140 pounds (64 kg) will burn 108 calories in a 30-minute beginner Pilates class, or 168 calories in an advanced class of the same duration (26).

Although Pilates may not burn as many calories as running aerobic exercise, many people find it enjoyable, making it easier to stick with over time (27Trusted Source).

An 8-week study in 37 middle-aged women found that doing Pilates exercises for 90 minutes 3 times per week significantly decreased waist, abdominal, and hip circumferences, compared to a control group that took the same duration. did not exercise in (28Trusted Source).

In addition to weight loss, Pilates has been shown to reduce low back pain and improve your strength, balance, flexibility, endurance and overall fitness level (27Trusted Source, 29Trusted Source, 30Trusted Source).

If you want to let go of Pilates, try to incorporate it into your weekly routine. You can do Pilates at home or at one of the many gyms that offer Pilates classes.

To further promote weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.

Summary Pilates is a great

Beginner-Friendly Exercises That Can Help You Lose Weight While Others Improve

areas of your physical fitness, such as strength, balance, flexibility, and