scale and workout equipment
January 17, 2024

Regular exercise is an important part of any weight loss journey. If your goal is to lose weight, you should aim to do at least 300 minutes of moderate-intensity activity each week. Some physical activity can be more beneficial than others when it comes to burning calories and aiding in weight loss. Here’s a list of some of the best exercises for weight loss that can help you reach your goals.

1. Jumping Rope

Jumping rope is one of the best exercises for weight loss because it burns calories fast. A jump rope is an inexpensive piece of workout equipment that you can use almost anywhere. In addition to burning calories, jumping rope also works multiple muscle groups at the same time, including your core, upper body, and lower body, as well as helps improve coordination.

2. Walking

older couple walking dog outside

Walking is one of the easiest exercises for weight loss, making it a great option for those new to regular physical activity. All you need is a good pair of shoes to get started. You can begin with a short walk around the block, then build your way up to longer, more intense walks. If you walk briskly for half an hour each day, you could burn an additional 150 calories more than you normally do. The longer and faster you walk, the more calories you’ll burn.

3. Jogging

When done regularly, jogging can help boost your metabolic rate for up to 24 hours after your workout ends. That means your body will be in fat-burning mode even after finishing your daily physical activity. This is because jogging is an aerobic activity that uses oxygen and gets your heart rate up. If jogging on hard surfaces is difficult for your joints, try going for a jog on softer surfaces like grass or a treadmill with built-in cushioning.

4. Cycling

older couple riding bikes around the neighborhood

One of the best exercises for weight loss is cycling. This is a low-impact, adaptable exercise, which means it’s easy on your joints. Cycling can help you lose weight because it burns approximately 400 to 750 calories per hour, depending on your weight, the type of cycling, and how fast you’re pedaling. You can hop on a bike to go for a ride around the neighborhood, pedal on a stationary bike at the gym, or sign up for a spin class.

5. Swimming

Another one of the low-impact exercises for weight loss is swimming. Swimming is a great weight loss exercise for anyone who struggles with knee or back pain. This exercise is a cardio workout that burns calories and works both your upper and lower body. Swimming for just half an hour a few times a week can help reduce your risk of heart disease, type 2 diabetes, stroke, and even some cancers. It can also help lower high blood pressure and bad cholesterol.

6. High-Intensity Interval Training

young woman doing battle rope exercise

One of the most effective exercises for weight loss is high-intensity interval training, or HIIT. This workout alternates between short bursts of intense physical activity and periods of less-intense recovery exercise. This isn’t a type of workout that you should do everyday, but doing it once or twice a week can be very effective for weight loss. HIIT burns more calories than steady cardio exercises and keeps your body in fat-burning mode for up to 24 hours after the workout.

7. Yoga

While yoga doesn’t burn a large amount of calories, it is still known as one of the great exercises for weight loss. Yoga combines physical activity with meditation and is a popular way to practice mindfulness. Studies suggest that overweight individuals who do yoga for half an hour at least once a week may lose weight and lower their BMIs. Yoga also helps individuals become more mindful eaters, making it easier to know when you are truly hungry and full.

8. Strength Training

man and woman lifting dumbbells

Strength training uses resistance to build muscle and strength. This exercise can help you lose weight, but more importantly it helps you keep the weight off. This is because building muscle helps your body burn more fat. If you want to utilize strength training as one of your exercises for weight loss, try to do weight or resistance workouts three to five times per week for about an hour each time. Make sure you have a rest day between every two days of strength training.

9. Stair Climbing

If you have a set of stairs at home or at work, then stair climbing is one of the easiest exercises for weight loss that you can do for free. Simply climbing two flights of stairs a day can lead to the loss of up to six pounds of weight in a year. Stair climbing also increases good cholesterol in your blood and contributes to healthy joints, bones, and muscles.

More Weight Loss Tips

These are some of the best exercises for weight loss that you can do throughout the week to burn calories and increase your strength. If you are trying to lose weight, you need to also pay attention to the foods you eat. Take a look at these best foods for weight loss that can help support your weight loss efforts.