Weight Loss Exercises: Effective Workouts to Shed Pounds

Ready to up your weight loss game? Losing those extra pounds might seem tough, but the right exercises can turn your body into a fat-burning machine. Did you know there’s a wide range of exercises that help you torch calories, speed up your metabolism, and build a fitter, stronger you? We’re diving into the top weight loss exercises, including intense cardio and gentle activities, to aid you in reaching your fitness dreams.

To effectively drop weight, it’s suggested you aim for 300 minutes of moderate exercise each week.1 This includes walking, jumping rope, HIIT, biking, lifting weights, swimming, doing Pilates, and running.1 Some exercises burn more calories than others, and the second source tells us which ones.2 The third source reveals some not-so-traditional choices, like the farmer’s walk and kettlebell swings, that are great for losing weight too.

Key Takeaways

  • To lose weight effectively, go for 300 minutes of moderate activity weekly.
  • Exercises such as walking, jumping rope, HIIT, cycling, strength training, swimming, Pilates, and jogging are effective for losing weight.
  • Both, high-intensity and low-impact exercises contribute to shedding pounds.
  • Keep track of your progress and tweak your workouts when necessary to meet your weight loss targets.
  • Adding variety to your routine keeps it interesting and boosts your outcomes.

The Role of Exercise in Weight Loss

Losing weight requires more than just changing what you eat. It also means exercising more.3 Being active regularly greatly helps in reaching your weight goals. Health experts advise aiming for 300 minutes of brisk exercise each week. This will help you effectively lose weight.3

Understanding Calorie Deficit

To lose weight, you need to burn more calories than you eat.4 Exercise is essential for this, as it burns calories and revs up your metabolism.4 By adding regular physical activities to your daily life, you can achieve the needed calorie deficit. This is crucial for losing the extra weight.

Benefits of Regular Exercise

Exercise does more than help you lose weight.4 It boosts your mood, strengthens your bones, and lowers your chances of chronic diseases.4 Whether you prefer intense cardio, lifting weights, or easy-on-the-joints options, regular exercise is key to your health and happiness.

High-Intensity Cardio Exercises

High-intensity cardio, such as running, jogging, cycling, and HIIT, is great for losing weight. These exercises help you burn calories fast. They also improve your overall health.

Running and Jogging

Running and jogging help reduce belly fat. A 2017 study showed that HIIT might be better than moderate exercise for your health.5 Another study in 2021 found that HIIT can decrease both total and belly fat.5 For instance, a 140-pound person can burn 10.8 calories per minute jogging and 13.2 calories running. A 180-pound person burns 13.9 calories jogging and 17 running.6


Cycling is also a top choice for burning fat. It can burn between 400 and 750 calories an hour, depending on your weight and how hard you cycle.6 A 2018 study suggested that HIIT might help increase muscle in heavier individuals and those with obesity. This makes cycling a good option if you want to lose weight.5

High-Intensity Interval Training (HIIT)

HIIT is great for weight loss. It alternates between intense and less-intense exercise.5 In 2015, research found that HIIT burned more calories than other types of exercise by 25–30%.5 It can also cut down exercise time but keep the fat-burning effect. Over time, it helps increase muscle and reduce fat.5

HIIT sessions are usually 10-30 minutes long. A 20-minute HIIT can burn as many calories as a longer cardio workout.6 Plus, HIIT boosts your body’s calorie burn afterward, for up to 24 hours.6 For the best weight loss results, add HIIT to your weekly plan with regular strength training.6

weight loss exercises

Walking for Weight Loss

Adding brisk walking for 30 minutes to your day can help you burn 150 extra calories a day.1 The faster and longer you walk, the more calories you’ll burn. This makes walking a perfect choice for beginners in exercise. You can start with short walks and then go further and faster.

Jump Rope for Calorie Burning

Jumping rope is a great way to burn a lot of calories quickly. Actually, you can burn more calories jumping rope than walking on a treadmill for the same time.1 This exercise also targets many muscle groups, like your core and upper and lower body. Plus, it can help with your coordination.

Strength Training for Weight Loss

Strength training

Strength training is great for losing weight. It helps increase strength and build muscles. This makes your body burn more calories even when you’re at rest.1 For example, a study found that men who lifted weights for 24 weeks burned about 140 extra calories daily. Women burned around 50 more calories each day.1

Resistance Training and Muscle Building

Strength training not only helps you lose weight but also keeps it off. It does this by increasing muscle, which helps burn fat.7 To see these benefits, try strength training 3-5 times a week. Aim for an hour each session and make sure to rest every other day.7

Full-Body Compound Exercises

Compound exercises like squats and pull-ups are key for losing weight. They target many muscles at once. This not only builds muscle but speeds up your metabolism too, helping you burn more calories.1 Adding a mix of these into your workout routine will boost your weight loss. And it will get you closer to your fitness goals.

Low-Impact Weight Loss Exercises

While intense cardio is good for losing weight, it can be tough on your joints. There are many low-impact low-impact exercises that are gentler on your body but still great for losing weight.

Swimming for Joint-Friendly Workouts

Swimming stands out as a great low-impact exercise for weight loss. It’s not hard on achy knees or a sore back. It works out both your upper and lower body, makes your heart strong, and cuts the risk of serious diseases.8 If you swim for 30 minutes a few times each week, you can lower your chances of health issues and decrease bad cholesterol.

Yoga for Mindful Weight Loss

Yoga is also a gentle way to lose weight. Research shows that overweight people doing yoga once a week for 30 minutes drop weight and have lower BMIs over time. People who practice yoga are more aware of their body’s hunger and fullness signals, which makes them less likely to overeat. Adding yoga to your days can help you reach a healthy weight without hurting your joints.

Outdoor Weight Loss Activities

outdoor weight loss activities

Hiking could be the perfect, adventurous choice for losing weight. It’s about walking in nature, dealing with obstacles like tree roots and rocks.9 This kind of activity helps you shed pounds regularly.9

It’s not just about the weight loss, though. Hiking lets you burn calories while you enjoy the great outdoors. You also challenge your body with the varied terrain.9

Hiking for Adventure and Calorie Burn

If you hike regularly, you can lose weight.9 Hiking burns calories and puts you in beautiful natural settings. You challenge both your body and mind with the varied terrain.

For example, someone weighing 170 pounds might lose about 693 calories in a 90-minute hike.10 This mix of adventure and calorie burn makes hiking perfect for shedding weight. It’s a fun and active way to do it.

Unconventional Weight Loss Exercises

Traditional workouts are great, but some unconventional exercises can be even better for losing weight. The third source talks about exercises like the farmer’s walk, the sled push, and kettlebell swings. These are unique ways to burn calories and get fit.

Farmer’s Walk for Grip Strength

The farmer’s walk is a tough yet simple approach. Grab something heavy, like dumbbells, and walk. It really works your grip, while also making your core, back, and legs work hard.11 It’s perfect for losing weight because it builds muscle and burns calories.

Sled Push for Conditioning

Then, there’s the sled push. You need strength to push a heavy sled fast. It’s good for both aerobic and anaerobic fitness.11 Doing sled pushes can speed up your metabolism and burn lots of calories.

Kettlebell Swings for Explosive Power

Kettlebell swings are also amazing for weight loss. They work your glutes, hips, and more as you swing the kettlebell. This exercise can quickly raise your heart rate and burn calories.11 Trying to do 300 of these swings in as little time as possible can really change how you look and feel.

Adding exercises like the farmer’s walk, sled pushes, and kettlebell swings to your workout can be game-changing. They can help you get past weight loss plateaus and reach your fitness goals.

Putting It All Together

Achieving weight loss goals means using different exercises and strategies together. One source suggests working out with moderate intensity for at least 300 minutes every week.12 But, weight loss rates aren’t fixed. They change for each person depending on age, initial weight, diet, health, and other factors.13

Creating a Well-Rounded Workout Plan

A good weight loss plan mixes cardio, strength, and low-impact exercises together. This variety lets you work many muscles at once and ends boredom.12 The article points out some exercises good for both muscle growth and losing weight are barbell squats, deadlifts, and pull-ups.12

Tracking Progress and Adjusting as Needed

Keeping track of your progress is crucial. Mixing cardio with strength training helps burn more calories.13 Plus, taking breaks is vital for building muscle and getting stronger.13

As you get fitter, you should update your plan to keep making progress. This way, you can reach your weight loss goals. Remember, you should always talk to your doctor before starting any new exercise program. Focus on long-lasting changes for the best chance at success.


Adding different weight loss exercises to your daily routine is a great way to lose weight. You can do high-energy workouts like running, or go for something gentler like swimming or yoga. There are plenty of choices.

Create a balanced exercise plan. Keep track of how you’re doing and change things up when necessary. Also, it’s smart to check with your doctor before you begin. This will help you reach your weight loss goals in a healthy way.4

The effective workouts we talked about help you lose weight, whether it’s moving a lot or lifting. By mixing up your workouts, you’ll hit all your fitness goals. Remember to keep at it and make changes that you can stick with over time. This is how you’ll see lasting results.414


What is the recommended amount of weekly exercise for weight loss?

You should get 300 minutes per week of active exercise. Make sure it’s moderate to intense.

What are some effective exercises for weight loss?

Walking, jumping rope, and HIIT are great for losing weight. So are cycling, strength training, and swimming.

How can high-intensity interval training (HIIT) help with weight loss?

HIIT is great because it mixes hard and easy exercises. You can burn more calories than with steady cardio.

How many calories can you burn through walking and jumping rope?

Walking for 30 minutes daily burns 150 extra calories. Jumping rope is even better for burning calories than a treadmill.

How can strength training help with weight loss?

Strengthening your muscles helps burn more calories. After 24 weeks, you might burn 140 more calories per day.

What are the benefits of swimming and yoga for weight loss?

Swimming is gentle on your body and burns calories. Doing yoga weekly may help lose weight.

How can hiking help with weight loss?

Hiking is a fun way to lose weight. It’s walking in nature and can be very effective when done often.

What are some unconventional weight loss exercises?

Try the farmer’s walk, sled push, or kettlebell swings. These unusual exercises can help you lose weight.

How can I create an effective weight loss exercise routine?

Include a variety of exercises in your routine. Do at least 300 minutes per week. Mixing cardio, strength, and low-impact activities is good. This approach can have better weight loss results.

Source Links

  1. https://www.webmd.com/fitness-exercise/ss/slideshow-exercises-weightloss
  2. https://www.healthline.com/nutrition/best-exercise-for-weight-loss
  3. https://www.healthline.com/health/exercise-and-weight-loss
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/
  5. https://www.medicalnewstoday.com/articles/hiit-workouts-weight-loss
  6. https://www.puregym.com/blog/3-hiit-workouts-for-weight-and-fat-loss/
  7. https://www.healthline.com/health/fitness/4-week-workout-plan-for-weight-loss
  8. https://www.healthline.com/health/fitness-exercise/low-impact-exercises
  9. https://www.oxygenmag.com/workouts-for-women/5-outdoor-workouts-to-burn-fat-and-boost-performance
  10. https://www.healthline.com/nutrition/outdoor-workout-ideas
  11. https://www.menshealth.com/uk/fitness/a43918495/fat-burning-exercises/
  12. https://builtwithscience.com/fitness-tips/compound-exercises-for-weight-loss/
  13. https://www.verywellfit.com/cardio-and-weight-training-and-fat-loss-3498325
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/

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