Exercise for Weight Loss: 10 Effective Exercises for Fat Loss

Are you thinking of losing some extra pounds and wondering about the ways to do it? 

If yes, keep reading to get 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.

1. Walking

Walking is considered one of the best fat loss exercises. Beginners who are thinking to lose 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 the necessity of 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 going for a walk 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 diseases, 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. Apart from aiding in burning calories, yoga enables individuals to practice mindfulness after a long hectic day.

An estimate by Harvard Health shows that a 30-minute yoga session results in considerable weight loss and lowers BMIs. Several types of yoga help burn more calories, such as ashtanga, power yoga, and vinyasa. Individuals can practise 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 negative 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.

Also, varying styles of swimming have different impacts on weight loss. For example, if a 70 kg individual does the backstroke, they can burn 289 calories. Conversely, 30 minutes of breaststroke and butterfly, can help individuals burn 372 calories and 409 calories, respectively.       

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 simpler 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, according to Harvard Health, a 70 kg person can burn approximately 112 calories by practising weight training for 30 minutes.

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

Another report shows, resting metabolism remains high for up to 38 hours after weight training. Therefore, an increased metabolic rate ends up burning 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 they seem 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 it lasts for mostly 10 minutes. But individuals need to push to the maximum limit during intense work. Individuals can easily boost their fat-burning potentials and ensure increased release of growth hormones, which help the fat act as fuel, by doing this exercise. Therefore, doing 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

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

However, the amount entirely depends on one’s weight, intensity, and the type of cycling one performs. Cycling at high intensity helps reduce fat levels, promote weight management, and increase metabolism. Further, it helps to build muscle that 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 conducted 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 during the same time.

One must remember that Pilates can hardly match the amount of calories burnt in aerobic exercises such as running. However, it can help reduce lower back pain, enhance strength, 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 weighing 72 kg jumps rope for 30 minutes, he/she would burn up to 318 calories. Individuals can jump rope at home or a place with open space.

Besides the heart muscles, the full-body engages in this workout. The arms and shoulder remain tight when the rope movement comes from 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 injury 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 to burn 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 and quickly increases heart rate, hence improving cardiovascular fitness.   

Did you know that climbing two flights of stairs can help reduce almost 3 kg of weight in a year?

Further, climbing stairs can help add a significant amount of good cholesterol to 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 talks in detail about the 10 best exercises for weight loss. With 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.