Exercising is one of the most important factors in a weight loss journey, but selecting the right kind of exercise to aid weight loss can be difficult.
We’ve listed the best exercises for weight loss that we think you’ll love – they are not only effective but great for all fitness levels. Continue reading to find out the perfect workout to help you achieve your health goals.
What is the Best Exercise for Weight Loss?
There are various types of physical activity that can help you lose weight by increasing the amount of calories your body burns, and here are just a few.
Running for Weight Loss
Running is probably the first exercise that comes up when you’re trying to lose weight. It’s simple, yet effective. According to Harvard Health, a person who weighs 80kg would burn 336 kcal per 30 minutes at a pace of 12min/mile, making it an ideal exercise for losing weight.
Like other cardio exercises, running is also effective in shedding visceral fat - also known as belly fat - which is found in your abdominal cavity, wrapping around your internal organs. Carrying too much visceral fat could lead to health problems, such as type 2 diabetes, and heart disease. Including 150-300 minutes of moderately intense cardio per week could be an effective way of reducing the associated risk.
Weight Training for Weight Loss
While cardio exercises help to regulate your weight and improve your fitness level, weight training aids in muscle growth as well as increasing your resting metabolic rate (RMR), which is the amount of calories your body burns at rest. The higher your RMR is, the more calories your body burns. Generally, weight/resistance training wouldn’t burn that much calories, compared with cardio exercises. This is why it may put some people off if you just focus on burning calories.
However, one study has shown that our body keeps burning calories during and after workouts, so adding weight training to your exercise plan is an effective way to lose weight, while building muscle. Those with a higher muscle mass tend to have a higher RMR. Therefore, it can be better for long-term weight loss!
Some of the best resistance training exercises include compound movements, such as squat variations, deadlifts, and bench press. These compound exercises train multiple muscle groups at a time, giving you more bang for your buck.
If you’re new to weight training, it’s suggested to start with light weights so that you focus on your form to maximise your training effectiveness and avoid injury.
High Intensity Interval Training for Weight Loss
High-intensity interval training (HIIT) is one of the most effective trainings for weight loss. It features short bursts of high-intensity exercise with periods of lower-intensity activity or rest.
This style of training focuses on building your cardiovascular fitness by working harder rather than longer, HIIT has become the go-to option for those who find it difficult to find time for regular physical activity, as a typical session lasts 10-30 minutes, during which your body burns more calories, providing similar benefits in minimal time.
Weight Loss Exercise for Beginners
If you’ve just started your weight loss journey, it’s important for you to find the exercise that you’d enjoy and suits your fitness levels. We’ve listed two of our favourite activities for beginners that could help you to kick-start your health plan.
Swimming for Weight Loss
Swimming is one of the best exercises for truly working your entire body and offers a huge range of health benefits, including:
- Builds muscles and strength – swimming is one of the best cardio exercises to increase strength and build muscles. When you swim, you're propelling yourself through a medium ten times denser than air, which means that every stroke and kick is resistance training that builds up your muscular strength and endurance.
- Increase your heart rate without placing stress on your body – swimming’s low-impact nature means that it’s easier on your joints. This makes it a great cardio workout for those who have joint pain or injuries.
The amount of calories your body burns when swimming depends on your own physiology and the intensity you swim. Harvard Health suggests that a person who weighs 80kg and swims competitively would burn 420kcal every 30 minutes.
Walking for Weight Loss
Walking is a great exercise for weight loss. It's a practical and simple approach for beginners to start exercising without feeling overwhelmed or having to buy equipment. It's also a low-impact workout, so it doesn’t stress your joints.
To easily add walking to your daily schedule, aim to go for a 30-minute walk three to four times a week to get started. As you get fitter, you can gradually increase the length or frequency of your walks.
It can be easier said than done to add physical activities to your routine. But an extra boost and expert guidance could help you stay on top of your training plan. Discover our ultimate guide to kickstart your fitness plan and take the first step to a fitter you.
How to Make the First Step to a Fitter You
Discover the Every Health General Fitness Bundle.
