Exercising to Lose Weight: Best Weight Loss Exercises

Why Exercise for Weight Loss?

If you are trying to lose weight, get ready to work out. The more physical activity you incorporate into your daily routine, the more calories your body will burn for energy. Therefore, the right exercises, when combined with daily calorie reduction, will help create the calorie deficit needed to lose weight. With consistency, exercise geared towards weight loss will play a key role in your journey.

5 Best Exercises to Lose Weight

When it comes to getting started, some people may find using a certified personal trainer helps them achieve their weight loss and fitness goals. Others may research and design workout plans for themselves. In this case, under the guidance of an HCP, you can use a health monitor wearable to track your heart rate, which can ensure you’re working out safely enough (for your body) to burn calories. If you’re looking for a new weight loss exercise to incorporate, consider adding the following weight loss exercises to your fitness routine. Be sure to first talk to your doctor to make sure your workout program is appropriate for you and your health needs.

1. Running

Running is one of the easiest ways to burn calories—and the best part is that you don’t need any special equipment to do it. Just lace up a pair of running shoes and get going.

To transform your running into a true weight loss exercise, play with your pace—go faster, then slow down, and repeat. You could even try sprinting for short distances, engaging your core for a more intense exercise. This will help you maintain your heart rate and result in a more effective, calorie-burning routine.

2. Cycling

Cycling has always been popular as a weight loss exercise. Cycling is low-impact and can help you burn hundreds of calories an hour—depending on factors such as your weight, your cycling speed, and the type of cycling you’re doing. You can cycle outdoors, inside your home on a stationary bike, or even in an energetic group spinning class. If you’re riding in the right setting, it may not even feel like exercise at all.

3. Rowing

Rowing is one of the best full-body exercises to help you lose weight because it is both a cardio and strength training workout. Using a rowing machine works your glutes, quads, arms, core, back, and hamstrings. It also helps open your hips, spine, and shoulders while working your heart and lungs.

4. Swimming

If you experience chronic pain, joint stiffness, or simply don’t like high-impact exercises, it can be hard to find a weight loss exercise for you. In this case, swimming may be the perfect exercise.

Swimming is one workout you don’t need to sweat. Not only is it refreshing, but swimming is also easy on your joints. Swimming is a great full-body exercise because it works out your upper and lower body at the same time—not to mention the benefit of the natural resistance of the water. Just a few half-hour swims each week can help you lose weight.

5. Strength Training

Strength training, also known as weightlifting, is any type of resistance training. You often start off with small dumbbells and can work your way up to lifting heavier weights. Strength training exercises help build lean muscles, cut down on abdominal fat, and can even increase your metabolism—allowing your body to burn more fat and calories.

Tips for Being More Active (Plus More Exercises!)

It’s not easy to redo your entire daily schedule to incorporate more exercise for weight loss. If you need help making your weight loss exercises more consistent, try finding a free exercise program online, joining a community sports league to meet new people, or recruiting a friend or family member as a workout partner to make it easier to hold yourself accountable.

Additionally, your workouts should be fun—the goal is to want to work out. Finding activities that you enjoy will make it much easier to transform your workout from a grind to something you look forward to. If you need some new physical activities to mix it up, here are some fun options that will support your weight loss goals at the same time:

• Hiking
• Walking your dog
• Jumping rope
• Tennis
• Kickboxing
• Rollerblading
• Dancing
• Barre
• Pilates

Remember—any type of movement is better than not moving at all. And, if you are short on time, completing a quick set of body weight exercises can be enough to get your heart rate going. Exercises such as planks, push-ups, sit-ups, and squats can let you burn calories without even leaving your living room.

Key Takeaways

Adding exercises designed to help you lose weight to your current exercise routine can help boost your weight loss efforts. However, sometimes using diet and exercise to lose weight isn’t enough, especially if you suffer from a weight-related medical condition or chronic stress.

If you struggle to lose weight, consider talking with a doctor about a prescription weight loss medication to assist in your weight loss efforts. When used with diet and exercise, prescription weight loss pills may help you to reach your weight loss goals. Talk to your doctor about CONTRAVE^TM to see if it’s a good option for you.

Frequently Asked Questions

What is the best workout to lose weight?

The best workouts for weight loss will depend on the person and their specific goals. For instance, if you want to burn calories and sweat the stress out, try higher intensity cardio exercises such as running, rowing, or spinning. If your priorities are focused on building muscle, weightlifting and resistance training are good options.

The important thing is that you find something that supports your weight loss goals and that you enjoy! When you like working out, you’re less likely to put it off because it’s something you enjoy. Consistency is key with weight loss, and your exercise routine should support that.

Why am I not losing weight even though I exercise?

If you’re not losing weight even though you are exercising, it can be frustrating! There could be several factors at play. First, diet and exercise are partners in weight loss. If you’re exercising but not eating a healthy, balanced diet to match, you can unintentionally sabotage your weight loss efforts. Therefore, it’s important to come up with a diet plan that complements your workout routine as you strive towards achieving your weight loss goals.

It could also be possible that you are not losing weight despite exercising regularly because you are putting on new muscle. This can mean that you are maintaining the same weight or even gaining weight, as muscle weighs more than fat.

How often should I exercise for weight loss?

There are so many health benefits that come from any type of physical activity. But how often do you need to exercise to lose weight? According to the CDC, it’s recommended that adults get at least 150 minutes (2.5 hours) of moderately intense physical activity each week, including both cardio and strength training activities.

If your goal is to lose weight, you may have to exercise more frequently. Consult with a doctor before starting a workout plan and be sure you aren’t overtraining. Give yourself days off where you can rest and recover—think of it as an act of self-care.

For exercises that benefit weight loss goals and endurance, consider doing a mix of cardio such as spinning, jumping rope, swimming, or any of the exercises mentioned earlier. Pair those with muscle strengthening exercises such as mountain climbers, planks, resistance band activities, squats, push-ups, or other compound exercises that work multiple muscle groups at the same time. If you’re new to weights, a personal trainer can help you safely do these types of exercises.