7 best exercises for weight loss

Exercise plays a crucial role in a weight loss plan. Some of the best exercises for weight loss include cardio (walking, jogging, or running), high-intensity interval training (HIIT), strength training, cycling, swimming, yoga, and Pilates. 

Below are the 7 best exercises for weight loss. Keep reading to learn why these exercises are beneficial and how often to exercise for weight loss.

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1. Walking, jogging, and running

Walking, jogging, and running (often referred to as cardio) are perhaps the easiest exercises to incorporate into a daily routine. Cardio can be done anywhere, and it's free. You can go for a walk on your lunch break, jog for 20–30 minutes around your neighborhood or on a treadmill, or even train for a 5k race. You have full control over the intensity of your cardio.

A brisk walk is considered a moderate-intensity exercise. Studies suggest that a cardio exercise, even as simple as a brisk walk, can help with weight loss and decrease abdominal fat and waist circumference. Increased abdominal fat puts a person at higher risk for future health problems, so reducing this fat may be important to overall health. You don't have to do all of your cardio at one time. One small study of women with overweight or obesity who were also following a weight-loss diet, two 25-minute bouts of activity per day led to somewhat more weight loss than one 50-minute bout.

Jogging and running are more intense versions of cardio exercise and burn more calories per minute than walking. Like brisk walking, light jogging may also decrease abdominal fat.

However, jogging and running are not for everyone. These are considered vigorous-intensity exercises. Some people struggle with the increased intensity, and others have joint problems that prevent them from running outdoors. Some treadmills provide cushioning that may make running easier on knees, hips, and ankles.

2. High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a blanket term for exercise regimens that alternate short bursts of high-intensity exercises with periods of rest or low-intensity exercises. HIIT has become a popular method of exercising because it can provide a vigorous workout in less time than many continuous exercise routines

In some studies, people enjoy doing HIIT more than traditional continuous exercises. Research suggests that HIIT, performed with resistance training, can burn more calories than other traditional moderate-intensity methods of exercising, such as walking or cycling, but it does not necessarily lead to greater weight loss than moderate-intensity continuous exercise. However,HIIT and moderate-intensity exercise can lead to similar reductions in body fat and waist size

Since HIIT takes 40% less of a time commitment on average, it may be an option for people who don’t exercise due to time restraints. It’s recommended that most people start at a moderate intensity and work their way up to high intensity gradually to reduce the risk of injury. 

3. Strength training

Strength training alone is unlikely to burn enough calories to cause significant weight loss. However, strength training, also called resistance training or weight training, does have health and weight benefits. It can help burn fat, build muscle, and increase strength. 

Increased muscle mass, along with other factors, may increase resting (or basal) metabolic rate (RMR) — the number of calories the body burns at rest. Studies suggest that incorporating strength training with a low-calorie eating plan can help preserve muscle and may increase fat loss, even if it doesn't lead to much more total weight loss..

Strength training can use any combination of bodyweight, dumbbells, kettlebells, and more during workouts. The Physical Activity Guidelines for Americans recommends incorporating strength training (e.g. weight lifting, pushups) into an exercise routine two or more days per week. 

If you have a health condition, injury, or other concern that may affect your ability to exercise safely, talk with a healthcare professional before starting or increasing your workouts.

4. Cycling

Another popular form of aerobic exercise is cycling, with both indoor and outdoor options. Cycling outdoors allows for enjoying scenery, which may increase enjoyment of the exercise and encourage sticking with it. Indoor cycling provides a non-weight-bearing and low-impact (but not necessarily low-intensity) option, which can be more comfortable on the joints.

Studies suggest that cycling combined with a healthy eating plan may improve fitness, cholesterol levels, and encourage weight loss.

5. Swimming 

If you're looking for a low-impact exercise, swimming is a great option. Depending on the stroke and intensity, swimming can burn a significant number of calories. Like other forms of exercise, swimming can improve fitness, and can also improve  weight and body composition.

6. Yoga

Yoga is an exercise that many use to improve both physical and mental health. Yoga focuses on breathing, posture, and general healthy habits. Some forms also incorporate meditation.

Yoga can be a good way to stay active, but evidence that yoga alone leads to meaningful weight loss is limited and inconsistent. Some people may also find that yoga supports stress management or healthier habits, which could indirectly support weight-management efforts

In one small study, people who had lost weight while practicing yoga also  described changes in eating habits, stress, and social support.

7. Pilates 

Pilates is a popular form of exercise and emphasizes the basic principles of concentration, control, center, flow, precision, and breathing. Some report that Pilates improves muscle tone, core strength, and overall fitness, but some studies report no improvement in the ratio of fat to muscle in the body, and evidence that it meaningfully changes body weight or body composition is mixed.

However, if Pilates is a favorite way to exercise, it's worth keeping up. For those aiming to lose weight, combining Pilates with dietary changes and other moderate-intensity exercises, such as brisk walking, may help.

Not all exercise is created equal when it comes to weight loss. Exercise increases the amount of energy your body uses, which can contribute to the calorie deficit needed for weight loss.. The more vigorous the exercise, the more calories it burns. 

One way to determine if activity is moderate or vigorous is to notice breathing and heart rate. In moderate-intensity exercise, heart rate will rise, but talking (not singing) is still possible. During vigorous-intensity workouts, saying more than a few words without taking a breath becomes difficult, and heart rate rises even higher. 

That said, there is no single best exercise for everyone. The best exercise for you is the exercise that you’re able to do, and do consistently.

There is a strong connection between exercise and weight loss, but exercise alone is not as effective for losing weight as making healthy adjustments to eating habits. Combining both exercise and healthy dietary changes works better than either method alone, especially long term.

The extent to which exercise contributes to weight loss depends on the number of calories consumed. Adding exercise to a reduced-calorie eating plan may lead to some additional weight loss, although the effect on the scale is often modest. Exercise can also improve fitness and help preserve muscle during weight loss. Research suggests that exercise plays a key role in preventing weight gain and weight regain after weight loss.

Not everyone has the time to exercise for one hour every day. However, some physical activity, regardless of the time or intensity, is better than nothing. Regardless of weight loss, engaging in physical activity can reduce the risk of high blood pressure, diabetes, stroke, cancer, and depression, and improve cognitive function. 

There isn't one amount of exercise that guarantees weight loss or prevents weight regain. In general, greater amounts of aerobic exercise are associated with greater reductions in weight and body fat

The Physical Activity Guidelines for Americans recommends that a workout routine for adults include at least 150–300 minutes per week of moderate-intensity physical activity (e.g. brisk walking) or 75–150 minutes per week of vigorous-intensity physical activity (e.g. running). Incorporating strength or resistance training exercises for the major muscle groups (upper body, lower body, core, and more) into a workout routine at least two days per week is also recommended.

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The best exercise is the one that you enjoy and want to keep doing. With or without weight loss, being physically active is one of the best things you can do for your health. 

• Some of the best exercises for weight loss include cardio (walking, jogging, or running), high-intensity interval training (HIIT), strength training, cycling, swimming, yoga, and Pilates.

• For overall health, adults should include at least 150–300 minutes per week of moderate-intensity physical activity or 75–150 minutes per week of vigorous-intensity physical activity. Incorporate two days of strength/resistance training, too.

• Combining increased exercise with a healthy diet and decreased calorie intake is generally more effective for weight loss than relying on exercise alone.

With your healthcare provider, family, and friends involved, you can be well on your way to a healthier lifestyle that works for you.