While certain exercises can initially burn more calories than others, any physical activity you can keep up with regularly may help.
Talk with your doctor if you have questions about physical activity and weight loss.
This article discusses the best exercises for weight loss, including how effective they are, their other benefits, and how to perform them.
1. Jumping rope
Jumping rope is a vigorous activity that
As jumping rope can be an intense workout, try starting with smaller intervals and taking rest breaks while you build stamina.
The “best” exercise can vary per person
According to experts, exercise may be most effective for weight loss, weight maintenance, and general health when done consistently. As a result, the best exercise for you may be one you find the most enjoyable or likely to include in your daily life.
As long as your chosen activities help you meet the recommendations of the
To support your general health, the CDC recommends adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly. They also recommend doing muscle-strengthening activities at least twice a week for all major muscle groups.
2. Running
Running is a simple way to support weight loss, possibly burning around
Signs that you are exercising at a moderate intensity are that your heart rate
3. Cycling
Cycling is an aerobic activity that can range from a relaxing ride to an intense spin class or mountain ride. This means it may be easily tailored to your fitness and needs.
Cycling at a speed of under 10 mph for 30 minutes may help a person who weighs 154 lb burn
It is also low impact, meaning it can avoid putting a lot of strain on the muscles or joints. As a result, it may be helpful if you are dealing with overweight or obesity or are just getting started with physical activity.
4. Swimming
The
Swimming can also help build muscle and provide an effective cardiovascular workout while being easy on the joints as it is not weight-bearing. This may make it particularly helpful for people with overweight, obesity, or joint problems.
Other water activities, such as water aerobics, can also help burn calories, as the water provides extra resistance and requires more energy to move.
5. Strength training
Strength training activities increase your strength by building muscle. They include many different weight-bearing exercises, such as weightlifting and body weight exercises.
Light weightlifting may burn
- raising your metabolic rate, possibly leading to a slight increase in the amount of calories you burn
- improving your body composition, or the proportion of muscle to fat, by reducing fat mass in the body and building muscle
- reducing the risk of injury, helping you to stay active
Still, combining strength training with regular aerobic exercise may lead to the best outcome for weight and general health.
6. Dancing
Dancing can be a fun, varied physical activity, but it also has the added benefits of
- cardiovascular health
- bone strength
- balance and coordination
- mental and cognitive health, such as by helping
improve Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source mood
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Other benefits of this activity include being able to do it at home or in a class or social group, meaning you can tailor your activity to your preferences and budget.
7. Stair climbing
Stair climbing is a type of weight-bearing exercise that may lead to fat loss.
Stair climbing, dancing, and other activities that can be done indoors have added benefits for building habits and routines, as they can be done in any weather and with minimal resources. Also, stair climbing can be beginner-friendly, as it doesn’t require learning a new skill.
8. Walking
Walking can be a free, beginner-friendly workout that is effective at supporting weight loss and maintenance. You can tailor its intensity from moderate to vigorous, meaning a person weighing 154 lb may burn around
As you build your stamina, you can also increase your calorie burn by adding weights, including carrying golf clubs while golfing, walking faster, or hitting hilly terrain.
9. Hiking
While it is a similar activity to walking, hiking over uneven or hilly terrain
10. Rowing
Rowing combines cardio and strength training by working the legs, arms, core, and heart, making it an effective way to
It can also be tailored to all fitness levels by increasing or decreasing speed and resistance.
If you’re new to rowing, try warming up for 5 minutes, working hard for 5 more, and wrapping up with a 5-minute cooldown.
11. High-intensity interval training (HIIT)
HIIT is a type of interval training whereby you alternate several short rounds of vigorous-intensity or full-effort activity with low intensity activity. The idea is to significantly raise the heart rate and then allow it to recover.
Many different activities can be incorporated into HIIT, such as body weight activities or running. For example, you could perform squat jumps at maximum capacity before resting or sprint and then slow to a jog.
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If you are new to HIIT or other vigorous-intensity activities, try starting with vigorous-intensity intervals of several seconds to a minute and resting for a few minutes each time. Also, consider starting HIIT in a workout class or with a licensed personal trainer to help avoid injury.
Talk with a doctor for personalized advice
Talk with a doctor if you have questions about exercise and weight loss.
You may need to tailor your activity to your underlying health, as sometimes, health conditions can affect your safety when physically active, such as a knee injury or aneurysm. If you have an underlying health condition, talk with a doctor before trying a new activity.
Also, consider working with a licensed physical therapist or trainer when trying new activities.
Summary
Physical activities such as jumping rope, cycling, swimming, and dancing can support weight loss. Other options include strength training, walking, and jumping rope.
However, exercise may be most effective for weight loss and maintenance when it is done regularly. As a result, the exercise that you are most likely to include in your daily life may be the best for you.
Talk with your doctor if you have questions about exercise or weight loss.
