The 10 Best Exercises for Weight Loss
Reading Time: 10 minutes Choosing the best weight loss exercises can transform your journey from a challenging task into an energizing experience that leaves you feeling accomplished and motivated.
While diet forms the foundation for any weight loss plan, incorporating the best exercises for weight loss is what will truly accelerate your progress. These exercises do more than just burn calories in the moment—they build lean muscle, turning your body into a more efficient, fat-burning machine even when you’re at rest.
The beauty of the best weight loss exercises lies in their dual ability to boost calorie expenditure and enhance metabolic health.
This powerful combination helps you achieve sustainable weight loss while enjoying other benefits like increased strength, stability, and endurance.
The cardio-based moves on this list, such as sprinting and jump rope, quickly elevate your heart rate for intense bursts of calorie burn.
At the same time, strength-focused exercises, including deadlifts and squats, develop muscle that increases your resting metabolic rate, meaning you continue burning calories well after your workout ends.
When these best exercises for weight loss are combined, they create a balanced routine that not only helps shed unwanted pounds but also improves overall body composition and functional strength.
By incorporating the best weight loss exercises into your weekly plan, you’re setting yourself up for results that last, achieving a healthier body without sacrificing muscle tone or endurance.
Why is Exercise Good for Weight Loss?
Exercise plays a critical role in weight loss due to its impact on calorie expenditure, muscle building, and metabolic health. Here’s a breakdown of why exercise is essential for effective, sustainable weight loss:
Burns Calories and Creates a Caloric Deficit
For weight loss to occur, your body needs to be in a caloric deficit, meaning it burns more calories than it consumes.
Exercise directly increases the number of calories burned throughout the day, contributing to a greater calorie deficit.
Cardio exercises, such as running or cycling, are particularly effective for burning calories in a short period, while high-intensity exercises can even lead to continued calorie burn after the workout.
Boosts Metabolism and Increases Resting Energy Expenditure
Exercise, particularly strength training, helps build lean muscle mass, which is metabolically active and burns more calories than fat even at rest.
This increase in muscle tissue can boost your resting metabolic rate (RMR), meaning you burn more calories throughout the day.
Exercises that build muscle, such as squats, deadlifts, and kettlebell swings, enhance this effect by promoting lean mass growth.
Reduces Body Fat While Preserving Muscle Mass
Exercise is essential for reducing body fat without significant loss of muscle. A combination of cardio and resistance training helps the body utilize fat stores for energy, especially during longer or more intense workouts.
Studies suggest that those who incorporate resistance training into their weight-loss routine tend to preserve more lean muscle than those who rely on diet alone (Miller et al., 2018).
Supports Appetite Regulation and Reduces Emotional Eating
Exercise can help regulate appetite by influencing hunger hormones like ghrelin and leptin, which control hunger and satiety (Martins et al., 2008).
Engaging in regular physical activity has also been shown to reduce stress and improve mood, which can help reduce emotional eating, a common challenge for those attempting to lose weight.
Improves Insulin Sensitivity and Fat Utilization
Exercise increases insulin sensitivity, which allows the body to utilize carbohydrates more effectively for energy instead of storing them as fat.
Improved insulin sensitivity also supports the body’s ability to mobilize fat stores for fuel during exercise and daily activities (Holloszy et al., 2005).
This metabolic benefit makes it easier to lose weight and maintain it over time.
Promotes Long-Term Weight Maintenance
Exercise is a key factor in maintaining weight loss over the long term.
Research indicates that those who maintain regular physical activity after weight loss are more likely to sustain their results than those who rely on diet alone (Jakicic et al., 2001).
Exercise helps prevent weight regain by promoting a higher calorie expenditure, preserving muscle mass, and keeping metabolic rates higher.
Enhances Mental Health and Motivation
Weight loss journeys can be mentally challenging, and exercise has significant benefits for mental health. Physical activity releases endorphins and serotonin, which elevate mood, reduce stress, and improve overall mental well-being (Craft & Perna, 2004).
This positive psychological effect can keep individuals motivated, making them more likely to stick with their weight loss efforts.
Understanding Types of Exercises for Weight Loss
In any effective weight loss plan, incorporating a variety of exercise types is key.
Each category of exercise serves unique purposes and offers specific benefits, from calorie burning and muscle building to boosting metabolic rate and improving endurance.
Here’s a look at the main exercise types essential for weight loss:
Cardio (Aerobic) Exercises
Cardio exercises, also known as aerobic exercises, are activities that elevate your heart rate and keep it elevated for an extended period. Examples include running, cycling, swimming, and brisk walking.
Cardio workouts are particularly effective for weight loss because it burns calories in real-time, with the potential for burning several hundred calories per hour depending on intensity and body weight.
Cardio exercises for weight loss also improve cardiovascular health, lung capacity, and overall endurance.
- Steady-State Cardio: Involves maintaining a consistent, moderate intensity for the entire workout (e.g., jogging at a steady pace). This approach is good for building endurance and improving heart health.
- High-Intensity Interval Training (HIIT): Alternates between short bursts of intense activity and rest periods. HIIT has been shown to burn calories more quickly and improve cardiovascular fitness while also boosting post-exercise calorie burn, known as the “afterburn” effect (Schuenke et al., 2002).
Strength Training (Resistance Training) Exercises
Strength training, also known as resistance training, includes exercises like weightlifting, bodyweight exercises (push-ups, squats), and resistance band workouts.
Strength training primarily targets muscle growth and strength but is also beneficial for weight loss. Building muscle increases your resting metabolic rate, meaning you burn more calories even at rest, which is key for sustainable weight management.
Additionally, strength training helps shape the body and maintain muscle mass, which is especially important for those focusing on fat loss without sacrificing lean muscle.
- Compound Exercises: These exercises, such as squats and deadlifts, work multiple muscle groups at once, maximizing calorie burn and muscle engagement.
- Isolation Exercises: Target specific muscles (e.g., bicep curls) and are beneficial for muscle definition, although they generally burn fewer calories than compound exercises.
NEAT (Non-Exercise Activity Thermogenesis)
Non-exercise activity thermogenesis (NEAT) encompasses the calories burned through daily, non-structured activities, like walking around the house, gardening, taking the stairs, or even fidgeting.
Although NEAT isn’t a formal type of exercise, it plays a significant role in overall energy expenditure and can contribute to weight loss.
Research indicates that increasing NEAT can prevent weight gain and even contribute to weight loss without the need for structured exercise sessions (Levine, 2002).
For those who struggle to find time for workouts, focusing on increasing daily movement through NEAT can provide a sustainable way to support weight loss goals.
Flexibility and Mobility Exercises
Flexibility and mobility exercises, including stretching and foam rolling, don’t directly burn many calories but are essential for overall fitness.
Improved flexibility and mobility enhance workout performance and reduce injury risk, allowing individuals to maintain consistent exercise routines.
Yoga and Pilates, for example, improve core strength and balance while supporting relaxation and stress reduction, which indirectly supports weight loss by managing cortisol levels (Ross & Thomas, 2010).
- Dynamic Stretching: Movements like leg swings and arm circles are great for warming up before workouts.
- Static Stretching: Holding stretches post-workout helps improve flexibility over time and aids in recovery.
Plyometric (Explosive) Exercises
Plyometric exercises involve explosive movements, like box jumps, jump squats, and burpees, which combine strength and cardio elements.
These exercises require significant energy and activate fast-twitch muscle fibers, leading to high-calorie burns in a short time.
Plyometric exercises are beneficial for athletes or those looking to improve power, speed, and agility. They’re effective for weight loss as they create a high demand for energy, and when incorporated into interval-style training, they can help maximize calorie expenditure.
Top 10 Exercises for Weight Loss
Exercise supports weight loss by promoting a caloric deficit, boosting metabolism, preserving muscle, and enhancing mental well-being.
Together, these factors make it a fundamental component of any sustainable weight-loss plan.
Combining exercise with balanced nutrition and a commitment to long-term health habits can lead to more effective and lasting weight management.
1.) Walking
Walking is a low-impact exercise accessible to all fitness levels.
Studies indicate that brisk walking can burn up to 150 calories per 30 minutes, depending on speed and body weight (Harvard Health, 2021).
When walking for weight loss, aim for a moderate pace of 3.5 to 4 mph.
Walking is an effective calorie-burner, stress reliever, and a great way to improve cardiovascular health, especially for beginners or those with joint issues.
2.) Sprinting (Hill Sprints or Flat Sprints)
Sprinting is one of the most efficient calorie-burning exercises.
Short bursts of high-speed running activate both fast-twitch and slow-twitch muscle fibers, burning fat and building lean muscle. Sprinting on hills or flat surfaces can burn between 500-700 calories per hour, depending on intensity (ACE, 2020).
Adding hill sprints to your routine increases resistance, amplifying fat loss and improving leg strength.
For more information, check out my. article on the best sprint workouts for weight loss.
3.) Squats
Squats are an excellent compound exercise that works multiple muscle groups, including the quadriceps, hamstrings, glutes, and core.
Squats help build lean muscle, which boosts resting metabolic rate (RMR), leading to more calories burned even at rest.
You can vary the squat by adding weights or switching to single-leg squats to increase the challenge and calorie burn.
For beginners, feel free to start with air squats and then progress to goblet squats.
4.) Deadlifts
Deadlifts are one of the best posterior chain exercises, one of the best exercises for building full-body strength, and one of the best exercises for weight loss.
By engaging the lower back, hamstrings, glutes, and core, deadlifts are highly effective for boosting calorie expenditure and strengthening your posterior chain.
Heavier weights increase intensity, supporting muscle growth and fat burning.
Deadlifting also promotes functional strength that translates into daily life and athletic performance.
I recommend starting with the dumbbell deadlift or a light trap-bar deadlift, as these are the easiest to learn.
5.) Mountain Climbers
Mountain climbers combine cardio and core strengthening into one movement, making it a perfect exercise for weight loss. This exercise engages the abs, shoulders, and legs while keeping the heart rate elevated, leading to significant calorie burning.
Mountain climbers can burn approximately 10 calories per minute, depending on speed and intensity.
Adding intervals of mountain climbers into your routine enhances fat loss and cardiovascular health.
For people who want to get six-pack abs, mountain climbers are one of the best alternatives to crunches that define your core and help develop your body in several ways.
6.) Jump Rope
Jump rope workouts are a high-intensity, calorie-burning exercise ideal for weight loss. Just 15 minutes of jump rope can burn up to 200-300 calories, depending on intensity and weight.
It engages the legs, core, and shoulders, providing a full-body workout in a short time.
This exercise also improves coordination and agility, making it a favorite among athletes and fitness enthusiasts.
7.) Kettlebell Swings
Kettlebell swings are a powerful exercise for fat-burning, strengthening, and improving cardiovascular fitness. This movement targets the glutes, hamstrings, core, and shoulders, making it highly effective for building muscle and burning calories simultaneously.
Research shows that kettlebell workouts can burn up to 20 calories per minute when performed at high intensity.
To maximize results, incorporate kettlebell swings into HIIT or circuit routines.
8) Rowing
Rowing is a full-body exercise that combines strength and cardio, engaging the legs, core, back, and arms. Using an ERG rowing machine at a moderate to high intensity can burn 600-800 calories per hour, making it highly effective for weight loss.
As a low-impact exercise, ERG rowing workouts are suitable for those with joint concerns while offering a high-calorie burn.
For optimal results, maintain a steady, intense pace and proper form.
9.) Cycling (Outdoor or Stationary)
Cycling is a versatile and effective way to burn calories and improve cardiovascular health. An hour of moderate-intensity cycling can burn approximately 400-600 calories, depending on speed, resistance, and body weight.
Outdoor cycling offers added resistance from terrain, while stationary biking workouts allow for controlled intensity.
Cycling is excellent for weight loss and lower-body strengthening, making it ideal for people with joint concerns.
10.) Battle Ropes
Battle ropes provide an intense, full-body workout that engages the core, shoulders, arms, and legs while keeping the heart rate elevated.
This high-intensity exercise can burn between 10-12 calories per minute, depending on intensity and duration.
Incorporating battle ropes into your workout routine improves cardiovascular fitness, core stability, and muscle endurance, all essential for long-term weight loss.
Final Thoughts – How to Maximize Weight Loss with Exercise
To maximize weight loss with exercise, it’s essential to mix cardio and strength training in a weekly routine. Combining calorie-burning movements like walking, sprinting, and jump rope with muscle-building exercises like squats, deadlifts, and kettlebell swings can enhance fat burning and boost metabolism.
Start at a comfortable intensity, gradually increasing as you build endurance to avoid burnout.
Consistency is key—aim for 3-5 exercise days per week, maintaining variety to prevent plateaus and keep your workouts engaging.
Effective weight loss also requires a focus on nutrition. Fueling your body with lean proteins, complex carbs, healthy fats, and hydration supports muscle maintenance and energy.
Listen to your body, incorporating rest days to allow recovery and avoid injury.
Tracking progress beyond the scale by noting improvements in strength, endurance, and how you feel will keep you motivated.
Setting realistic, achievable goals helps build momentum, making your weight loss journey more sustainable. Prioritizing balance and enjoyment in your exercise routine will make fitness a lifelong habit and lead to a healthier, more resilient you.
