12 Best Weight Loss Exercises

If in the previous article about Ways to Lose Weight, I have discussed how to lose weight without exercise, now in this article, it is the opposite, namely best exercises for weight loss.

Exercise is one of the most popular strategies for weight loss and weight management because it helps you burn more calories each day and build muscle, which increases your metabolism even when you’re not exercising. Although there are many different types of exercise, research has shown that some are more effective than others at helping people lose weight and keep it off. To help you choose the best exercises for weight loss, we’ve compiled this list of the 12 best weight loss exercises based on scientific studies and expert recommendations.

12 Best Exercises for Weight Loss

1) Cardio exercises

In addition to dieting, exercise is one of your best weapons against weight gain. Cardiovascular exercises like running and swimming have been linked to numerous benefits in those trying to lose weight. For example, a study published in 2010 found that, over time, moderate-intensity running reduced abdominal fat in overweight middle-aged men. These findings suggest that aerobic exercises can play an important role in weight loss if done over time. As with any exercise program, you should consider scheduling an appointment with your doctor before starting a new workout routine.

If you decide to pursue cardio exercises, there are several effective ways to do so. Running, for example, can be effective for weight loss if done at a moderate intensity level. One study published in Medicine & Science in Sports & Exercise found that overweight middle-aged men who engaged in moderate-intensity running lost belly fat over time as long as they maintained their weight. 

The same study also found that high-intensity running has very little effect on abdominal fat. It’s worth noting that these findings have not been replicated and many experts recommend varying your workout routine by including other exercises such as strength training and swimming to achieve your fitness goals more effectively.

2) Strength training

Strength training helps boost your metabolism, improves your mood, and boosts lean muscle mass. The more lean muscle mass you have, the more calories you burn even when you’re sitting at home on your couch. The best part? Strength training doesn’t take up much time—you can easily get in a few sets of 8-12 reps during commercial breaks on your favorite TV show, for example. If that sounds too intense, start with just 2-3 weight-lifting sessions per week (or build-up to it). To lose weight safely but quickly, make strength training a part of your exercise routine 3 times per week or more.

3) Interval training

This approach to exercise alternates periods of higher-intensity activity with periods of lower-intensity activity or rest. You may have heard it referred to as HIIT (high-intensity interval training) or HIT (high-intensity training). 

Research has found that interval training can help you lose weight while improving your aerobic fitness and increasing your muscle mass. In one study, people who performed HIIT three times a week for 16 weeks lost more than twice as much body fat as those who didn't perform HIIT. Another study showed that long sessions of HIIT are more effective at helping women lose weight than short ones.

4) Pilates

On average, a 155-pound person burns about 5 calories per minute walking. This isn’t much less than swimming (about 7 calories per minute) and much more than cycling (about 4 calories per minute). The good news is that you don’t have to run marathons or even hit 10,000 steps each day to see results.

Consistency is key when it comes to exercise; try shooting for 150 minutes a week of moderate activity. Aim for at least 20 minutes each time you work out — though it's better if you can do two or three 10-minute blocks throughout your day. If you're new to exercise, start with just five minutes of walking and build up from there.

5) Yoga

Though you might think yoga is only for women, a study from JAMA Internal Medicine found that men who engaged in high-intensity interval training and either resistance or cardiovascular exercise three times per week for 16 weeks also saw significant improvements in body composition. The exercisers did not change their diets. At one year, those who hadn’t done any exercise had regained all of their weight. But those who did aerobically and resistance training kept more than half of it off: their average weight loss was more than 11 pounds. The women in that study lost about 4 pounds over 12 months.

With just a few exceptions, studies that have pitted diet against exercise for weight loss have found that exercise usually wins. Dieters might start strong, sticking to it for six months, but by year’s end, they tend to regain all they’ve lost plus a few pounds. It doesn’t take a genius to see why: you cut 1,000 calories from your diet and replace them with 1,000 you don’t burn off—you gain weight. But when you work out more than you would otherwise—even if it means not burning off those extra 1,000 calories—you not only prevent weight gain but actually start losing.

6) Walking

A 2012 study published in The Journal of Obesity found that walking and other light activities were more effective at reducing belly fat than regular exercise. Another study, also published in 2012 in The Journal of Obesity, found that women who walked for just 25 minutes three times a week lost significant amounts of belly fat over a six-month period. 

Researchers say it's because they're getting more moderate to vigorous physical activity throughout their day (as opposed to only during exercise), which makes them more likely to drop extra pounds. Aim for 10,000 steps per day. To measure your steps, use a pedometer, or download a free fitness app like Fitbit’s Step Tracker to help you stay on track every day.

In addition to helping you lose weight, walking has been linked to many other benefits. It can improve your mood, boost cognitive function and improve bone health, according to a study published in 2013 in The Journal of Aging Research. Even if you have joint pain or other ailments that make walking difficult, research shows that taking short walks throughout your day — at lunchtime or after work — can still help you live longer and improve your overall health. So get out there and walk more every day!

7) Swimming

Swimming laps is an excellent exercise that builds endurance and works out your upper body, lower body, core, and even your arms. If you swim long enough and intensely enough, swimming can also help you lose weight. Swimming will allow you to shed pounds without adding significant bulk to your physique—and it’s fun! Before committing to a swimming routine as part of your weight loss plan (which shouldn’t be a diet), be sure to talk with your doctor about whether or not it is safe for you. Also, take into account that chlorine isn’t great for hair or skin so make sure to shower well after every workout!

In general, exercising in water—be it swimming, rowing, or kayaking—is far better for you than working out on land. In water, you’re lighter than air so gravity doesn’t affect you as much. When you do resistance exercises in water, less force is required to help build muscle and lose weight. Also, cardio and breathing during a water workout are easier because your body is buoyed by liquid; there are no restrictions on your ability to inhale oxygen or exhale carbon dioxide in a pool.

8) Cycling

Cycling is one of my favorite cardio activities. Not only does it give you a great full-body workout, but it also gives you a chance to get out in nature and enjoy some fresh air. But cycling isn’t just fun and good for your body—it can also help you lose weight. 

Studies have shown that biking to work or while running errands can actually boost weight loss by as much as 30 percent, thanks to its ease of movement, comfort, and convenience factor (not having to deal with public transportation or traffic). Get back on two wheels if you haven’t already—you might be surprised at how much easier it makes staying fit!

9) Running

If you like going for runs outside, try gradually increasing your pace to get a better workout. If running isn’t really your thing, other cardio workouts can be effective for weight loss. Try swimming, jogging on an elliptical machine, or using an exercise bike. Whatever form of cardio you choose, intensity is key. You want to push yourself hard enough that you are working at 80 percent of your maximum heart rate (about as hard as you can go).

Other cardio exercises are also effective for weight loss. You may have heard that elliptical machines and stationary bikes are excellent options. Some studies suggest that they’re as good or better than running for weight loss, but others indicate that people burn more calories on a treadmill than on an elliptical machine because of inefficiencies in using an elliptical machine. If you choose to try them, be sure to start with low resistance and work your way up over time so you don’t get sore muscles or joint injuries.

10) Stair climbing

According to a study published in Obesity, for every three minutes of stair climbing exercise participants performed, they could burn anywhere from five to 50 calories. Plus, stairs are always there--no need to purchase or store an expensive piece of equipment. 

However, not all stair climbing is created equal. In order to get more out of your staircase workout, try incorporating some challenging stair workouts into your routine. If you take two flights of stairs at a time, slow down and go up each flight one step at a time to increase intensity. Or try sprinting up them as fast as you can go! Remember though: Stair climbing isn't only beneficial for weight loss—it can also help improve overall heart health, lower blood pressure and even reduce stress levels too.

11) Jump rope

This may seem like a no-brainer, but skipping rope is an excellent cardio activity. It's quick, easy, and requires very little coordination. One study even showed that interval training with a jumping rope improves exercise efficiency, meaning you use less oxygen to achieve your desired effort level. How much time do you have? If you can spare just 10 minutes three times per week, a regular program of jump rope exercises will not only help you lose weight faster but also prevent fat regain by improving muscular endurance.

12) Dance

Exercise doesn’t have to be intense and exhausting. That’s why dancing is such a popular way to burn calories. Just 30 minutes of dance a day can burn hundreds of calories—without leaving you feeling as if you just ran an hour on a treadmill. So bust out your best moves at your next party—you could even put together a healthy routine, then challenge your friends to keep up! And don’t worry if you haven’t danced in years—it’s never too late to learn new moves. Just be sure that when you do start trying dances with choreographed steps, you take it slow.

Dancing is a great workout because it combines several different forms of exercise, including strength training and aerobic activity. You can burn up to 600 calories an hour just dancing to your favorite songs. 

If you’re looking for a fun way to exercise that doesn’t feel like a workout, try learning how to dance. You don’t have to take formal dance lessons; all you need is music and a little practice, and you can mix up your workout routine by taking in some social dancing or even learning ballroom dancing. And don’t worry if you didn’t grow up with all those fancy moves—most people learn as they go along!

How much weight can you realistically expect to lose?

An average of 1 to 2 pounds per week. Many people will lose weight at a faster rate -- up to 3 to 5 pounds in a week, or even more during periods of dramatic weight loss -- but some experts warn that rapid weight loss can actually be dangerous because it's difficult for your body to keep up. Any rate of weight loss greater than 2 pounds per week has not been shown to improve health or lower mortality and may actually increase mortality. But that doesn't mean you shouldn't strive for 1-2 pounds per week, as those rates are associated with long-term health benefits.

Conclusion

If you’re trying to lose weight and get in shape, be it for your own health or to look great at your wedding, there are many things you can do to achieve that goal. But when all is said and done, research suggests that exercise (along with a healthy diet) is one of the best ways to achieve lasting weight loss. In addition to helping you lose weight, exercise has been linked to many other benefits like improving mood and lowering stress levels. Find an activity you enjoy (or try out a few different ones), set some realistic goals, track your progress, and have fun along the way!