Losing weight and staying fit can feel like a challenge, but with the right exercises, it becomes much easier. Whether a beginner or an experienced fitness enthusiast, incorporating effective workouts into your routine is key to burning calories and shedding those extra pounds. From walking and jogging to yoga and Pilates, these exercises not only help with weight loss but also improve your overall health. In this guide, we’ll explore the eight best and how they can help you achieve your fitness goals.
Walking is a simple, low-impact exercise that many beginners can start with. It’s easy to do without special equipment, and it’s gentle on the joints. According to the American Council on Exercise, a person weighing 140 pounds (65 kg) burns about 7.6 calories per minute walking, while someone weighing 180 pounds (81 kg) burns around 9.7 calories per minute. A 12-week study showed that walking for 50–70 minutes, three times a week, reduced body fat by 1.5% and waist size by 1.1 inches. Start with 30 minutes, three to four times a week, and increase the duration as you get fitter.
Jogging and running are both effective for weight loss. Jogging usually ranges from 4–6 mph, while running is faster than 6 mph. A 140-pound person burns around 10.8 calories per minute jogging and 13.2 calories per minute running. A 180-pound person burns approximately 13.9 calories per minute jogging and 17 calories per minute running. Studies suggest that jogging and running are particularly effective at reducing belly fat, which is linked to heart disease and diabetes. Try jogging for 20–30 minutes, three to four times a week, and opt for softer surfaces like grass if you have joint issues.
Cycling is a low-impact, non-weight-bearing exercise that’s easy on your joints. A 140-pound person burns about 6.4 calories per minute cycling at 10 mph, while a 180-pound person burns around 8.2 calories. Research shows that regular cycling improves fitness, increases insulin sensitivity, and reduces the risk of heart disease. You can enjoy cycling outdoors or use stationary bikes at the gym to achieve similar benefits.
Weight training builds muscle and boosts your resting metabolic rate (RMR), which means you burn more calories even when not exercising. A 140-pound person burns around 7.6 calories per minute lifting weights, while a 180-pound person burns about 9.8 calories per minute. Studies indicate that weight training can increase your metabolic rate by 7.4%, equivalent to burning 125 extra calories daily. Men saw a 9% increase, while women experienced a 4% increase in metabolic rate. Additionally, your body burns calories after weight training, making it a powerful weight loss tool.
HIIT alternates between short bursts of intense exercise and brief recovery periods, making it highly effective for burning calories in less time. One study found that HIIT burns 25–30% more calories per minute than traditional exercises like weight training or cycling. A great for targeting belly fat. A typical HIIT workout lasts 10–30 minutes. For example, you can pedal as fast as possible on a bike for 30 seconds, then slow down for 1–2 minutes. Repeat this cycle for 10–15 minutes.
Swimming is a full-body, low-impact exercise that’s easy on your joints, making it a good choice for people with injuries or joint pain. A 140-pound person burns about 9 calories per minute swimming at a moderate pace, while a 180-pound person burns around 11.6 calories per minute. Studies show that swimming can reduce body fat, improve flexibility, and lower heart disease risk. The number of calories burned varies by stroke, with breaststroke burning the most, followed by butterfly, backstroke, and freestyle.
Although not typically associated with weight loss, yoga can burn calories and offer additional benefits that support weight management. A 12-week study discovered that participants who practiced yoga twice a week experienced an average reduction in waist size of 1.5 inches. Yoga can also improve mindfulness and reduce stress, both of which can prevent overeating. You can find yoga classes at many gyms or follow online tutorials from the comfort of your home.
Pilates is a low-impact exercise that can help tone your body and improve flexibility, endurance, and balance. A 140-pound person can burn up to 168 calories in a 30-minute advanced Pilates session. While Pilates may not burn as many calories as cardio workouts, many people find it enjoyable, making it easier to stick with. A study found that middle-aged women who participated in 90-minute Pilates sessions three times a week experienced significant reductions in waist, stomach, and hip circumference. Combining Pilates with a balanced diet and other exercises, such as cardio or weight training, can boost weight loss.
Incorporate lean protein sources like chicken, turkey, fish, tofu, or legumes. Protein helps keep you full longer and supports muscle retention during weight loss.
Load up on veggies like spinach, broccoli, kale, and cauliflower. They are low in calories but high in fibre, promoting satiety and digestion.
Swap unhealthy fats for good fats like avocados, olive oil, nuts, and seeds. These promote heart health and keep you feeling full without overloading calories.
Use whole grains like quinoa, brown rice, or oats in small portions. Avoid refined carbs such as white bread and pastries that can spike blood sugar and lead to cravings.
Reduce added sugars and salt in your recipes. Use herbs, spices, lemon, or vinegar for flavour instead of relying on salt.
Incorporate water-rich foods like cucumbers, watermelon, and leafy greens. They help keep you hydrated and reduce overeating.
Keep portions controlled by pre-measuring your ingredients. Small, frequent meals help in faster weight loss by avoiding overeating. By combining these elements, you can create quick, nutritious meals that support your weight loss goals while keeping your diet healthy and balanced.
Losing weight is not a simple process. Your starting weight, age, sex, and lifestyle choices can all impact how quickly you lose weight. For instance, individuals with a higher body weight usually have a higher basal metabolic rate (BMR) and burn more calories. Additionally, factors like age and sleep can also affect your weight loss journey. It’s generally recommended to aim for a weight loss of 1-2 pounds per week for sustainable and healthy results. Losing weight too quickly may result in muscle loss and increase the risk of developing health issues such as gallstones.
Consistency is crucial for weight loss, and combining exercise with a balanced diet will give you the best results.
Incorporating these exercises into your routine can significantly boost your weight loss journey. Each workout offers unique benefits, from burning calories and improving cardiovascular health to strengthening muscles and enhancing flexibility. Whether you prefer low-impact activities like walking or more intense options like HIIT, the key is consistency and finding exercises you enjoy. Pair these workouts with a healthy diet and good sleep, and you’ll be well on reaching your weight loss goals. Remember, every step you take brings you closer to a healthier, fitter version of yourself.