7 Best Weight Loss Exercises

Every year, it is estimated that half of all adults trying to lose weight.
Aside from dieting, exercising is one of the most prevalent methods used by people who want to lose weight. It burns calories, which is important for weight loss.

Exercise has been linked to numerous other benefits, including increased mood, stronger bones, and a lower chance of several chronic diseases, in addition to helping you lose weight.

1. Walking

Walking is one of the most effective weight-loss workouts, and with good reason.
It’s a simple and practical approach for novices to begin exercising without feeling overwhelmed or having to invest in expensive equipment. It’s also a low-impact exercise, which means it won’t put too much strain on your joints.
According to Harvard Health, a 155-pound (70-kg) individual walks at a moderate pace of 4 mph (6.4 km/h) for 30 minutes burns roughly 167 calories.
Walking for 50–70 minutes three times per week reduced body fat and waist circumference by 1.5 percent and 1.1 inches, respectively, in a 12-week trial of 20 obese women (2.8 cm).
Walking is simple to incorporate into your everyday schedule. Try walking during your lunch break, climbing the stairs at work, or bringing your dog for extra walks to get more steps in your day.

To begin, strive to walk for 30 minutes three to four times per week. As you get more fit, you can gradually increase the length or frequency of your walks.
Walking is an excellent beginner’s workout because it can be done anywhere, requires no equipment, and is low-impact on your joints. Increase the number of walks you take in your daily routine.

2. Swimming

Swimming is a great method to get in shape and reduce weight.
A 155-pound (70-kg) person burns about 233 calories per half-hour of swimming, according to Harvard Health.
The amount of calories you burn appears to be influenced by how you swim. Backstroke burns 298 calories per 30 minutes, breaststroke 372 calories, butterfly 409 calories, and treading water 372 calories for a 155-pound (70-kg) person.
Swimming for 60 minutes three times a week lowered body fat, improved flexibility, and reduced many heart disease risk factors, including high total cholesterol and blood triglycerides, according to a 12-week trial of 24 middle-aged women.
Swimming also has the benefit of being low-impact, which makes exercise gentler on your joints.

Swimming also has the benefit of being low-impact, which makes exercise gentler on your joints. This makes it an excellent choice for anyone suffering from injuries or joint pain.

Swimming is a low-impact workout that can help you reduce weight. Furthermore, it may aid in the improvement of flexibility and the reduction of risk factors for a variety of disorders.

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3. Yoga

Yoga is a popular form of exercise and stress relief.

While it isn’t typically viewed as a weight-loss activity, it does burn a lot of calories and has a lot of other health benefits that can help you lose weight.

According to Harvard Health, a 155-pound (70-kg) person burns roughly 149 calories in 30 minutes of yoga practice (5).

In a 12-week trial of 60 obese women, those who participated in two 90-minute yoga sessions each week had their waist circumference shrink by 1.5 inches (3.8 cm) on average, compared to those in the control group.
Yoga classes are available at most gyms, but you can practice yoga anywhere. This includes working from the convenience of your own home, as there are numerous guided courses available online.

Yoga is a fantastic fat-burning activity that can be done in almost any place. It not only burns calories but also promotes mindfulness, which can aid in resisting food cravings.

4. Running and jogging

Running and jogging are excellent weight-loss exercises.

Although they appear to be similar, the main distinction is that a jogging speed is often 4–6 mph (6.4–9.7 km/h), but a running pace is greater than 6 mph (9.7 km/h).

A 155-pound (70-kg) person burns about 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace, according to Harvard Health.

Furthermore, research has shown that jogging and running can aid in the burning of dangerous visceral fat, sometimes known as belly fat. This sort of fat wraps around your internal organs and has been related to heart disease and diabetes.

5. Cycling

Cycling is a popular exercise that can help you lose weight and improve your fitness.

Although cycling is generally done outside, many gyms and fitness facilities have stationary bikes that allow you to pedal indoors.

According to Harvard Health, a 155-pound (70-kg) person burns roughly 260 calories per 30 minutes of moderate cycling on a stationary bike, or 298 calories per 30 minutes of moderate cycling on a bicycle at 12–13.9 mph (19–22.4 km/h) (5).

Cycling not only helps you lose weight, but it also improves your general fitness, increases insulin sensitivity, and lowers your risk of heart disease, cancer, and death when compared to persons who don’t ride consistently.

6. Weight training

For those seeking to lose weight, weight training is a common option.

A 155-pound (70-kg) person burns approximately 112 calories per 30 minutes of weight training, according to Harvard Health.

Weight training can also help you gain strength and encourage muscular growth, which can help you increase your resting metabolic rate (RMR), or the number of calories your body burns when at rest.

A 6-month study found that conducting 11 minutes of strength-based exercises three times per week resulted in an average increase of 7.4% in metabolic rate. This increase was comparable to burning an extra 125 calories per day in this study.

Furthermore, when compared to aerobic exercise, multiple studies have shown that your body continues to burn calories for many hours after a weight-training activity.

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7. interval training

High-intensity interval training (HIIT), sometimes known as interval training, is a general phrase that refers to short bursts of intensive activity followed by recovery periods.

A HIIT workout usually lasts 10–30 minutes and burns a lot of calories.
In a study of nine active males, HIIT burnt 25–30% more calories per minute than other types of activities like weight training, cycling, and treadmill jogging.
As a result, HIIT can help you burn more calories while exercising in less time.

Furthermore, HIIT has been proven in multiple studies to be particularly effective at burning belly fat, which has been connected to a variety of chronic conditions.
HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

Interval training is a weight-loss approach that can be used with a variety of workouts, such as running, jumping, biking, and more. Interval training can help you burn more calories in less time by including it in your workout.