10 Best Exercises to Lose Weight and Burn More Calories

Are you considering losing some extra pounds and wondering how to do it?

If so, keep reading to find suitable solutions.

Overweight and obesity, a prevalent effect of malnutrition, can result in severe metabolic disorders. Obese individuals are more likely to develop heart diseases, diabetes, certain types of cancer, and cholesterol. However, regular exercise and physical activity can help combat these diseases and improve overall well-being.

Exercise plays a crucial role in reducing different types of body fat, each impacting health in unique ways. Regular physical activity targets visceral, subcutaneous, and intramuscular fat, improving metabolic health and reducing the risk of chronic diseases.

• Visceral Fat: This type of fat is unhealthy because it covers the body's internal organs and increases the risk of developing heart disease and diabetes. Aerobic exercises such as sprints and HIIT can greatly reduce it.
• Subcutaneous Fat: Subdermal fat located just beneath the skin of a person’s body adds to the overall form. Weight training and endurance exercises effectively decrease subcutaneous fat, producing muscle definition.
• Intramuscular Fat: Found within muscle tissue, intramuscular fat influences how muscles work effectively. By reducing intramuscular fats, resistance training optimises muscle performance and power.

Below are some of the best weight-loss exercises that work effectively if practised consistently. Check them out!

1. Walking

Walking is considered one of the best fat-loss exercises. Beginners thinking of losing extra calories can start their journey towards sound physical health by walking. 30 minutes of brisk walking can burn more than 150 calories. Isn’t it great! 

Walking helps individuals burn a considerable amount of calories without buying any equipment. Additionally, individuals can enhance this exercise’s effectiveness by using stairs instead of the elevator, taking a longer route to the workplace, and walking during lunch breaks.

Individuals can start with a short routine and gradually increase the duration or frequency once they feel fit.

• Total Time of Walking: Minimum 30 minutes (at a quick pace)
• Best Time for Walking: Morning
• Right Amount of Walking: Minimum 150 minutes per week

2. Jogging or Running

Jogging is another effective weight loss exercise. Individuals can lose a significant amount of weight by jogging or running regularly.

While several individuals use the terms jogging and running interchangeably, there is a subtle difference, particularly in the speed. The ideal jogging pace is 4-6 mph. Conversely, running involves a speed of above 6 mph.

Jogging or running helps individuals burn harmful visceral fat or, in layman’s terms, belly fat. Visceral fat affects internal organs and leads to chronic diseases like heart disease, diabetes, etc.

Start with jogging or running for 20-30 minutes, and you will slowly start observing the results. However, if individuals feel discomfort in their knee joints, they can jog or run on smooth surfaces like grass. Treadmills can also be a good option in such cases.

• Total Time: Minimum 30 minutes
• Best Time for Jogging/Running: Morning, evening, and late afternoon
• Right Amount of Jogging/Running: At least 3 times per week

3. Yoga

Yoga is one of the most effective exercises for weight loss. It combines physical activity and meditation. Besides aiding in burning calories, yoga enables individuals to practice mindfulness after a long, hectic day.

Harvard Health estimates that a 30-minute yoga session results in considerable weight loss and lowers BMIs. Several types of yoga, such as ashtanga, power yoga, and vinyasa, help burn more calories. Individuals can practice yoga at home or join fitness studios for optimal guidance from trainers.

Practising yoga can also help develop muscle and enhance metabolism. Also, it helps with behavioural changes by focusing on mindfulness and reducing stress. In addition, individuals who practice yoga can reduce food intake and be aware of the adverse effects of overeating.

Though yoga helps reduce weight, pregnant individuals and those with medical conditions such as osteoporosis and other injuries must avoid some postures.

• Total Time: Min 1 hour
• Best Time for Yoga: Early morning or early evening
• Right Amount of Yoga: 3-5 times per week

4. Swimming

Another effective weight-reducing exercise is swimming. According to Harvard Health, a person weighing 70 kg can burn approximately 233 calories with half an hour of swimming.

Besides being beneficial for burning calories, swimming helps tone the body and relax major muscle groups, including abdominals, back muscles, arms, legs, glutes, and hips. Further, this exercise is also a more straightforward weight loss option for individuals with joint pain or injuries.

• Total Time: 30 minutes 
• Best Time for Swimming: Early evening
• Right Amount of Swimming: 4-5 times a week

5. Weight Training

Individuals seeking exercises for weight loss can involve themselves in weight training. For example, Harvard Health says a person with 70 kg can burn approximately 112 calories by practising weight training for 30 minutes.

Weight training can help build strength and promote muscle growth, which is related to Resting Metabolic Rate (RMR). RMR refers to the number of calories individuals burn while resting.

Another report shows that resting metabolism remains high for up to 38 hours after weight training. Therefore, an increased metabolic rate burns more calories. Hence, individuals can increase RMR and lose weight simultaneously with regular weight training. Moreover, individuals can start weight training at home or go to the gym, whichever seems fit.

• Total Time: 45-60 minutes
• Best Time for Weight Training: Late afternoon and early evening
• Right Amount of Weight Training: 2-3 times per week for each muscle group

6. High-intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is one of the fastest weight loss exercises that can be done at home without any equipment. It helps burn calories and increase metabolism.

HIIT involves short intervals of exercise followed by a longer recovery period. The best part about HIIT is that it lasts for mostly 10 minutes. However, individuals need to push themselves to the maximum limit during intense work. This exercise can easily boost individuals' fat-burning potential and ensure increased release of growth hormones, which help the fat act as fuel. Therefore, 20 minutes of HIIT can help individuals burn significantly more calories.

One must remember that HIIT should be avoided by those injured, pregnant, sick women in their initial 3-6 months postpartum, people having any form of prolapse, incontinence or pelvic floor weakness, and osteopenia or osteoporosis.

• Total Time: 10-30 minutes
• Best Time for HIIT: Morning
• Right Amount of HIIT: 2-3 days a week

7. Cycling

Cycling is the best if you are looking for low-impact, adaptable weight-loss exercises. Individuals can burn approximately 400-750 calories per hour. Besides aiding in fat loss, cycling can help strengthen knees and hamstrings.

However, the amount entirely depends on one’s weight, intensity, and cycling type. High-intensity cycling helps reduce fat levels, promote weight management, and increase metabolism. Further, it helps build muscle, which allows more calorie burn even at rest.

• Total Time: 30 minutes
• Best Time for Cycling: Morning
• Right Amount of Cycling: 150 minutes of cycling a week.

8. Pilates

One of the easiest indoor weight loss exercises for beginners is Pilates. A study by the American Council on Exercise shows an individual with 64 kg body weight can burn 138 calories with a 30-minute beginner’s Pilates class. Also, if they opt for an advanced class, they can burn 168 calories simultaneously.

One must remember that Pilates can hardly match the calories burned in aerobic exercises such as running. However, it can help reduce lower back pain, enhance strength and balance, and improve overall fitness.

• Total Time: 45 min-1 hour
• Best Time for Pilates: Morning
• Right Amount of Pilates: 2-3 times per week

9. Jumping Rope

Jumping ropes may not fall under the traditional workouts to lose weight, but it is certainly one of the most effective methods. For example, if an individual weighs 72 kg jumps rope for 30 minutes, he/she would burn up to 318 calories. Individuals can jump rope at home or in a place with open space.

This workout engages the full body, including the heart muscles. The arms and shoulders remain tight when the rope movement comes from the wrists. Therefore, by jumping rope, individuals can burn calories, improve cardiovascular health, and achieve overall body toning and coordination.

Individuals with old-age problems or knee injuries must avoid jumping rope.

• Total Time: 20 minutes
• Best Time for Jumping Rope: Morning
• Right Amount of Jumping Rope: 5 times a week

10. Stair Climbing

Climbing stairs is one of the best exercises for burning fat. It is a low-cost, versatile exercise that engages muscles such as glutes, quads, and calves to push the body upwards and downwards. Further, it helps tone thighs, butts, and calves. Also, stair climbing is a relatively intense exercise that quickly increases heart rate, improving cardiovascular fitness.   

Further, climbing stairs can help add a significant amount of good cholesterol to the blood and keep bones, joints, and muscles healthy. However, individuals with knee problems and those with replacement surgery must avoid this type of exercise.

• Total Time of Climbing: 30 minutes
• Best Time for Climbing: Any time 
• Right Amount of Stair Climbing: Three days a week

The above discourse details the 10 best exercises for weight loss. After a thorough read, you can make a routine to practice any of these exercises at your convenience. You can also combine multiple exercises to lose weight quickly.

Regular exercise is integral to weight loss, providing many benefits beyond calorie burning. Physical activity helps shed extra weight, improves overall health, boosts metabolism, and enhances mood and energy.

Boosts Metabolic Rate

Exercise increases the rate at which your body burns calories during and after workouts. Activities like strength training and HIIT enhance the resting metabolic rate, allowing for continued calorie burn even at rest, thus facilitating quicker weight loss.

Targets Abdominal Fat

Exercise significantly reduces abdominal fat, a key contributor to waist circumference and overall body shape. Activities like aerobic exercises, strength training, and core workouts specifically help diminish fat in the abdominal region. This reduction improves body aesthetics and decreases the risk of metabolic diseases linked to excess abdominal fat, such as type 2 diabetes and cardiovascular conditions.

Enhances Muscle Mass

Incorporating resistance and strength training into your routine helps build and maintain muscle mass. Increased muscle mass improves strength and physical appearance and boosts metabolism, aiding in more efficient weight management and fat reduction.

Improves Cardiovascular Health

Cardiovascular exercises like running, cycling, or swimming strengthen the heart and improve blood circulation. This leads to lower blood pressure, reduced cholesterol levels, and a decreased risk of heart disease, contributing to overall cardiovascular wellness.

Supports Mental Well-Being

Exercise releases endorphins, the body's natural mood lifters, which help combat stress, anxiety, and depression. Regular physical activity also improves sleep quality and cognitive function, enhancing overall mental health and resilience against stressors.

Promotes Better Sleep

Regular physical activity helps regulate sleep patterns by reducing stress and anxiety levels. Improved sleep quality enhances recovery, balances hormones that regulate hunger, and boosts overall energy levels, supporting a more effective weight loss journey.

Increases Energy Levels

Consistent exercise enhances cardiovascular efficiency and improves oxygen delivery to tissues, increasing energy levels. This improved stamina supports daily activities and allows for more vigorous workouts, contributing to a more active lifestyle.

Regulates Appetite

Exercise influences hormones like ghrelin and leptin, which control hunger and satiety. Regular physical activity helps maintain balanced levels of these hormones, reducing unhealthy cravings and aiding in the management of appetite, which is crucial for sustained weight loss.

Improves Insulin Sensitivity

Physical activity helps regulate blood sugar levels by improving insulin sensitivity. This means the body is more efficient at using glucose for energy, reducing the risk of developing type 2 diabetes and assisting in better weight management by stabilising blood sugar levels.

Enhances Overall Mobility and Flexibility

Exercises that incorporate stretching and strength training improve joint flexibility and muscle elasticity. Enhanced mobility reduces the risk of injury, supports functional movement, and allows for a broader range of activities, making daily tasks easier and promoting long-term physical health.

Exercises like running and swimming can burn approximately 300-600 calories per hour. High-Intensity Interval Training (HIIT) burns 400-600 calories per 30 minutes, significantly boosting metabolism. 

Low-impact activities like walking and cycling may expend around 200-400 calories per hour. While primarily muscle-focused, strength training can burn 150-300 calories in a 30-minute session and increase calorie expenditure through enhanced Resting Metabolic Rate (RMR). Engaging in these exercises regularly promotes effective weight loss and calorie burning.

To achieve effective weight loss through exercise, avoiding common pitfalls that can undermine progress or cause injury is crucial. Avoiding these mistakes ensures safe, efficient workouts that contribute positively to weight management goals.

• Overtraining: Excessive exercise without adequate rest can lead to injury, fatigue, and burnout, hindering overall weight loss progress and recovery.
• Ignoring Warm-Ups and Cool-Downs: Skipping these can increase the risk of muscle strains and hinder performance. Proper warm-ups and cool-downs are essential for preventing injuries.
• Relying Solely on Cardio: Neglecting strength training in favour of cardio alone may reduce muscle mass and lower metabolism, slowing weight loss and reducing overall fitness gains.
• Inconsistent Routine: Irregular exercise schedules can limit the effectiveness of workouts and make it harder to establish long-term habits crucial for sustained weight loss.
• Improper Nutrition: Not fuelling the body correctly before and after workouts can decrease performance, reduce energy levels, and negatively impact recovery and overall weight loss efforts.

Effective exercise techniques for weight loss incorporate diverse workout strategies, proper form, and recovery practices to maximise calorie burning and enhance fitness. These techniques ensure safe, efficient workouts and are aligned with individual goals.

• Incorporate Interval Training: Mix high-intensity intervals with rest or low-intensity periods to boost calorie burn and improve cardiovascular fitness more efficiently than steady-state cardio.
• Focus on Compound Movements: Utilise exercises that work multiple muscle groups simultaneously, such as squats and deadlifts, to increase calorie expenditure and build muscle mass.
• Maintain Proper Form: Ensure correct exercise techniques to prevent injuries and maximise the effectiveness of each movement, making workouts more efficient and safe.
• Vary Your Routine: Regularly change workout types, intensities, and durations to avoid plateaus, keep the body challenged, and enhance weight loss results.
• Prioritise Recovery: Include adequate rest days and recovery techniques such as stretching and foam rolling to prevent overtraining and support muscle repair and growth.

Workouts should be incorporated into a weight loss program with careful planning and equilibrium to enhance efficiency and perpetuate constancy. Include various exercises and set clear objectives that may lead to a consolidated scheme to ensure consistent attainment of the goal of losing weight.

• Establish Specific Goals: Setting precise, measurable, attainable, realistic time-bound targets for shedding extra pounds can help you choose suitable workouts and better track your progress.

• Fix Regular Workout Time Every Week: Arrange exercise sessions during uniform hours each week, allowing them to become part of your daily life without conscious effort and leading to consistency.

• Combine Cardiovascular Workouts with Strength Training: Engage yourself in strength-building exercises like running and cardiovascular training to maximize calorie burning and muscle mass gain, eventually leading to weight loss.

• Progressively Increase Intensity: Begin with moderate intensity exercises, then steadily move on by adding more sophisticated levels and a longer time span so as not to experience burnout yet always exert challenges on the body.
• Keep Monitoring and Adjusting: Continually evaluate your progressions, modifying the workout schedule based on the findings and adapting fitness developments will sustain its relevance throughout.

Mixing various activities into your daily routine is an excellent strategy to promote weight loss and general wellness. From walking to high-intensity interval training, each activity has its role in calorie burning, improving fitness levels, or improving mental focus. Combining regular physical activity with adequate nutrition and enough sleep contributes significantly to maintaining sustainable body weights and adopting healthy living behaviours.