4 Best Exercises for Weight Loss

Find the best workouts for you so that you can be your best, healthiest self. 

Exercise is important for healthy living and crucial for weight loss. Your age, diet and exercise routine will mostly determine how much weight you’ll lose. 

Finding the right exercise routine can take some time, but you can find exercises that will work for you. You’d want to do exercise that you enjoy and help you to shake off that extra weight.

Here are some of the best weight-loss exercises to try.

4 best weight-loss exercises

1. Jogging or running

Incorporating jogging and running into your exercise routine can be highly beneficial for weight loss. 

Recent research has shown that both jogging and running can effectively target visceral fat, commonly known as belly fat. This type of fat is notorious for wrapping around internal organs and has been linked to chronic diseases such as heart disease and diabetes.

The versatility and convenience of jogging and running make them ideal exercises for anyone looking to lose weight. You can jog or run anywhere and easily incorporate it into your weekly routine.

To begin, start jogging for 20-30 minutes, 3-4 times per week.

 If jogging or running outdoors is challenging on your joints, consider running on softer surfaces like grass. Additionally, many treadmills offer built-in cushioning which may be gentler on your joints.

2. High-intensity interval training (HIIT)

HIIT combines short bursts of intense exercise with periods of low-intensity recovery.

For example, a HIIT routine on a spinning bike might involve 30-second intervals of cycling at maximum effort, followed by several minutes of slow, gentle cycling.

You can burn a lot of calories in a short period of time. HIIT is a highly time-efficient approach to working out, as it can burn as many calories as a longer, steady workout and produce similar changes in body composition for those who are overweight or obese.

To gradually transition into this type of training, begin with a lower-intensity exercise and longer rest periods. 

Aim to push yourself for at least 30 seconds, followed by a rest period of at least 60 seconds. For example, start with a light run or jog for 30 seconds instead of sprinting at full speed, then walk for 60 to 90 seconds. Repeat this interval cycle multiple times.

Examples of HITT workouts:

Jump rope intervals: This can be done with a jump rope or by performing jumping jacks. The intervals consist of jumping as fast as possible for 30 seconds, followed by a 15-second rest period.

Stair sprints: Find a set of stairs or a hill and sprint up as fast as you can, then walk or jog down to recover and repeat.

Bodyweight HIIT workout: This involves performing a series of bodyweight exercises, such as push-ups, squats, and lunges, in a circuit with minimal rest in between.

3. Resistance training

Resistance training involves engaging in physical activity in which the muscles resist some kind of weight or opposing force in order to make your muscles work harder.

Resistance training is great for weight loss as it helps to increase muscle mass while reducing overall body fat.

Traditionally, weight loss methods involved restricting calorie intake and engaging in aerobic activities, like running and cycling. This truly does help you lose fat but unfortunately, you will also lose muscle. But by including resistance training, individuals are able to build muscle and maintain strength while also burning additional calories. 

Women face unique weight loss challenges but resistance training can truly help shake off extra weight and you don’t need to worry about becoming too bulky. If you follow the right diet, you won’t become bulky.

You do not necessarily need any equipment to practice resistance training. You can use your own body weight. You can do push-ups, pull-ups, squats and lunges that do not require any equipment.

4. NEAT

Non-exercise activity thermogenesis (NEAT) is not a traditional form of exercise, but it plays a crucial role in weight loss. NEAT are activities you can do that use energy but are not part of your exercise routine.

NEAT includes activities like fidgeting, cleaning, walking, and gardening, which can significantly contribute to a person’s daily energy expenditure.

NEAT can help with weight loss and potentially reduce the risk of cardiovascular and metabolic complications in individuals with obesity.

Some helpful tips for incorporating NEAT into daily life include “habit stacking,” doing simple exercises while performing other tasks, running around whilst playing with a pet, taking the stairs instead of the elevator, and doing squats whilst brushing your teeth.

Takeaway

Get active and lose weight today. Remember to couple your exercise routine with a healthy diet and enough sleep.