Exercises for Weight Loss can feel overwhelming, but the right exercise routine can make the journey easier, healthier, and more enjoyable. Alongside a balanced diet and lifestyle changes, physical activity plays a crucial role in burning calories, strengthening the body, and improving overall well-being.
According to the CDC, regular exercise helps lower the risk of heart disease, diabetes, and obesity while boosting energy levels. If you’re aiming to shed extra pounds, here are the 8 best exercises for weight loss that you can start today.
1. Walking
Exercises for Weight Loss is one of the simplest and most effective ways to begin your weight loss journey. It’s low-impact, beginner-friendly, and requires no equipment.
👉 A 30-minute brisk walk can burn 150–200 calories depending on your weight.
Learn more about healthy weight loss in our Weight Loss category »
2. Jogging or Running
Exercises for Weight Loss Jogging (4–6 mph) and running (6+ mph) are excellent calorie burners. They also target belly fat, which is linked to chronic diseases.
👉 Jogging burns about 300 calories in 30 minutes, while running burns up to 400 calories.
If joint pain is a concern, try running on grass or cushioned treadmills.
3. Cycling
Exercises for Weight Loss Cycling is low-impact and great for people with joint sensitivity. Whether outdoors or on a stationary bike, cycling improves heart health and endurance.
👉 A 30-minute moderate cycling session can burn 250–300 calories.
Regular cyclists are shown to have a lower risk of heart disease and cancer (NIH).
4. Weight Training
Exercises for Weight Loss Strength training doesn’t just burn calories during workouts—it boosts your resting metabolic rate (RMR), meaning you continue to burn calories even at rest.
👉 Studies show weight training can increase metabolism by up to 7% over time.
Pairing weight training with protein-rich foods or Supplements & Vitamins can maximize results.
5. High-Intensity Interval Training (HIIT)
Exercises for Weight Loss HIIT alternates between intense bursts of activity and short recovery periods.
👉 A 20-minute HIIT workout can burn 25–30% more calories than steady-state cardio.
It’s especially effective at reducing belly fat while saving time.
6. Swimming
Swimming is a full-body, joint-friendly exercise. Different strokes (butterfly, breaststroke, freestyle) burn different amounts of calories.
👉 On average, 30 minutes of moderate swimming burns 250–300 calories.
Perfect for individuals with injuries or joint pain.
7. Yoga
While yoga doesn’t burn as many calories as cardio, it helps reduce stress and promotes mindful eating habits, both essential for weight management.
👉 Studies show yoga can reduce waist circumference and improve flexibility.
8. Pilates
Pilates strengthens your core muscles and improves posture. It may not burn as many calories as running, but it builds long-term body strength and balance.
👉 A 45-minute Pilates session burns 150–250 calories depending on intensity.
How Much Weight Can You Lose with Exercise?
Weight loss depends on several factors:
- Age & metabolism
- Diet & calorie intake
- Sleep quality
- Underlying health conditions
According to the American Heart Association, a safe and sustainable goal is losing 1–2 pounds per week. Pairing regular exercise with a balanced diet is key.
Key Takeaways
- Exercise is one of the most effective ways to support long-term weight loss.
- Walking, jogging, cycling, swimming, yoga, and HIIT are among the best choices.
- Consistency matters more than intensity—choose activities you enjoy.
- Combine exercise with diet changes and, if needed, explore weight management support.
FAQs
1. Which exercise burns the most calories quickly?
HIIT and running are among the top calorie-burning exercises.
2. Can I lose weight with just exercise and no diet changes?
While exercise helps, pairing it with healthy eating ensures faster and sustainable results.
3. How long should I exercise daily to lose weight?
Aim for at least 150 minutes of moderate activity per week, or 30 minutes a day.
4. Is yoga effective for weight loss?
Yes, yoga aids in mindfulness, stress management, and fat reduction when combined with other activities.
