Healthy Line: Most Effective Exercises for Weight Loss

 

10 Best Exercises to Lose Weight Effectively

 

You have to eat a healthy diet and get regular exercise to lose weight. Diet matters a lot for weight loss, but exercise is important for burning off calories, raising your metabolism and supporting your health. Not every kind of exercise helps you lose weight to the same extent. Certain exercises are better at melting fat, making muscles and burning calories than others.

We’re going to look at the 10 best exercises for weight loss which experts and science say are effective. These exercises will help both beginners and advanced fitness people reach their weight loss goals in less time.

 

1. Running or Jogging

Running is a great exercise if you want to lose weight. Running uses a lot of energy, helps your heart and you can do it almost anywhere without machines.

Benefits:

·        Burns between 300 and 600 calories per hour, depending on how fast and intensely you row.

·        Speeds up metabolism for a period after you complete the workout (afterburn effect).

·        Helps build the strength of the legs and core muscles.

How to Start:

·        At the beginning, alternate between jogging and walking (for example, 1 minute of jogging and 2 minutes of walking).

·        Work on interval running by sprinting for 30 seconds and then jogging for 1 minute.

 

2. High-Intensity Interval Training (HIIT)

HIIT means doing quick, hard exercises and then resting for a short time. It makes losing fat quicker and helps you work out less than traditional cardio.

Benefits:

·        You burn 25–30% more calories in less time than with other exercises.

·        The body’s metabolism stays up for hours following exercise sessions.

·        Protects muscle mass as it helps you burn fat.

Sample HIIT Workout:

·        Jump for 30 seconds to do high intensity jumping jacks.

·        Take a 30-second break.

·        For 30 seconds you will do burpees.

·        Take a 30-second break.

·        Do the moves for about 15–20 minutes each time.

 

Read Also: Diet Plan for Weight Loss: A Detailed Guide

3. Cycling (Indoor or Outdoor)

Cycling is a good exercise to burn calories because it puts less strain on your joints. It suits people at any fitness level, whether they are just starting or are already advanced.

Benefits:

·        You burn 400–700 calories in an hour, depending on how hard you pedal.

·        Helps develop the legs, glutes and core.

·        Either ride outside or use a stationary exercise bike.

Tips for Weight Loss:

·        Either ride outside or use a stationary exercise bike.

·        You can find high-intensity cycling classes or spin classes.

·        Hill cycling can improve your strength.

 

4. Swimming

Exercising in water by swimming involves many muscles and is gentle for the joints.

Benefits:

·        Burns approximately 400–600 calories each hour you exercise.

·        Helps maintain strong and healthy cardiovascular organs.

·        Trains the arms, legs, back and core at the same time.

Best Strokes for Weight Loss:

·        Freestyle (the most efficient for burning calories)

·        Butterfly (most demanding)

·        Breaststroke (moderate effort)

 

5. Jump Rope

Jumping rope is a simple way to do cardio and burn lots of calories fast.

Benefits:

·        Skiing burns 600–1000 calories in just one hour, when you work hard.

·        Helps people become better coordinated and more agile.

·        Doesn’t need a big setup to get started.

Workout Example:

·        A 1-minute jump rope session

·        A rest of 30 seconds is recommended.

·        Keep doing the movements for about 10–15 minutes.

 

6. Strength Training (Weightlifting)

A lot of people just do cardio to lose weight, but strength training is needed to build muscle and support a fast metabolism.

Benefits:

·        Makes the body burn more calories when it is not being active.

·        Allows you to maintain your muscle mass as you try to lose weight.

·        Builds and sculpts the body.

Best Weight Loss Exercises:

·        Squats

·        Deadlifts

·        Bench press

·        Pull-ups

 

7. Rowing (Machine or Outdoor)

Rowing is not given enough credit as it works all parts of the body and is both a cardio and strength workout.

Benefits:

·        Burning 500–700 calories every hour is possible through boxing.

·        Involves legs, core, back and arms.

·        Easy on the joints and good for people with joint issues.

How to Use a Rowing Machine:

·        Press your heels into the ground and then pull yourself along with your arms.

·        Try to keep the same pace during slow endurance workouts and go fast during intense sprint intervals.

 

8. Stair Climbing

Going up and down stairs is a strong exercise for burning calories and improving leg muscles.

Benefits:

·        Burns about 400–600 calories every hour.

·        Strengthens the legs and buttocks.

·        Can work out your glutes with a stair climber or by climbing real stairs.

Workout Ideas:

·        Walk up and down a staircase for 20–30 minutes.

·        Interval climbing is a good way to go: sprint upstairs for 1 minute then take it slow for the next minute.

 

9. Boxing or Kickboxing

Boxing gives you a good workout by building cardio and muscle strength.

Benefits:

·        Burns approximately 500–800 calories in one hour.

·        Makes people more coordinated and responsive.

·        Helps lower stress (an advantage for those who turn to food under pressure).

How to Start:

·        Performing shadowboxing (punching with no opponent).

·        Doing exercises with a heavy bag

·        Sign up for a class in boxing or kickboxing.

 

10. Walking (Brisk or Uphill)

Walking is an easy way to start losing weight and is very sustainable for anybody starting out.

Benefits:

·        Dancing burns about 200–400 calories in an hour.

·        Risks of injury are very low.

·        It’s possible to do anywhere.

Tips for Better Results:

·        Walk at a fast but comfortable speed (3.5–4.5 mph).

·        Walk up inclines (either on a treadmill or outside on hills).

·        Try to walk at least 10,000 steps every day.

 

Last Ideas for Getting the Most from Exercise for Weight Loss

1.     Combine Cardio and Strength Training – Do both cardio exercising and strength training, since cardio burns fat and strength training increases your muscle mass.

2.     Be steady – Make certain to do at least 150 minutes of moderate physical activity or 75 minutes of intense exercise each week.

3.     Eat a Balanced Diet – You need to eat right in order for exercise to do its job. Make sure you are eating protein, fiber and healthy fats.

4.     Check Your Steps and Calories – Fitbit or other fitness trackers help you see your progress.

5.     Give Yourself a Break – Resting will prevent burnout and injuries.

 

Conclusion

Exercises that help you lose weight most effectively are those that make you move a lot and keep you interested. Some of the best options are running, HIIT, cycling, swimming and strength training. You should look for an exercise that you like to keep doing for a long time.

Add a blend of cardio exercises and strength workouts, keep at it regularly and use a healthy diet to see the best outcomes. Do one or two workouts at first and then slowly raise the effort as you become fitter.

Which of these exercises do you want to start with? Tell us in the comments!