In Summary: When looking for the best exercises for weight-loss, it’s important to consider your lifestyle and preferences to stay motivated.
- The best way to lose weight through exercise is to combine HIIT with strength training, as this burns calories both during and after workouts
- Compound exercises such as squats and deadlifts are great for burning calories as they work multiple muscle groups at the same time
- Low impact exercises like swimming and walking are also effective for weight loss and are a good option for those with joint problems
- Resistance training is great for building muscle, which increases your resting metabolic rate and helps you burn more calories even when you’re not exercising
- The most successful weight loss exercise programs are varied to avoid plateaus and keep you motivated
Weight loss can seem like a daunting task with so much conflicting advice out there. But did you know that not all exercises are equal when it comes to losing weight? Some workouts are much better than others and can create metabolic changes. These changes continue to burn calories long after you’ve finished exercising. Choosing the right type of exercise can make the difference between hitting a plateau and seeing consistent, sustainable results.
There are a few common factors among the best weight loss exercises. They get your heart pumping and work out multiple muscle groups at the same time. In addition, they help your body adapt to burn fat. Many people think that cardio is the only way to lose weight, but they end up spending hours on the treadmill without seeing much progress. The reality is that the best way to lose weight and keep it off is to do a mix of different types of exercises.
Why Most Weight Loss Exercises Don’t Work (And What Does)
The biggest mistake people make when they exercise to lose weight is falling into the “chronic cardio” trap. Spending hours on the elliptical at a steady, moderate pace might burn calories while you’re working out. However, it doesn’t do much to boost your metabolism after you’re done. Your body quickly gets used to doing the same movements over and over, which results in more efficiency. As a result, it becomes more efficient and burns fewer calories over time. This efficiency works against your weight loss goals. Consequently, it leads to plateaus that can be frustrating despite your consistent effort.
Exercise scientists have found that the best weight loss exercises are those that “disrupt” your metabolism. This forces your body to burn more calories and build lean muscle. This means adding in high intensity intervals, increasing resistance over time, and changing up your movements. Also, the most effective weight loss programs focus on being consistent, rather than pushing yourself too hard. This approach can lead to burnout or injury. When exercise is something you can see yourself doing long term and you can see results, you’re more likely to stick with it.
Another essential element in exercise effectiveness is the level of enjoyment. Studies consistently show that the most effective exercise for weight loss is the one you will do regularly. Discovering activities that you enjoy whether that’s dancing, hiking, martial arts, or strength training significantly increases your chances of sticking to your routine. It’s important to stick to it long enough to see significant results. The mental aspect of sticking to an exercise routine is a factor that cannot be ignored in any successful weight loss strategy.
3. Best Workouts For Weight Loss
In terms of burning the most calories and having the greatest impact on your metabolism, some workouts are scientifically proven to be more effective than others. The following seven workouts have been shown to be the most effective for weight loss. This is when done regularly as part of a complete programme. While the number of calories burned can vary depending on factors like your weight, how hard you work out, and your fitness level, these workouts are the best for losing fat. They are also effective for helping you keep your muscle.
- High Intensity Interval Training (HIIT)
HIIT has changed the fitness world for the better. It provides maximum results in minimum time. This technique alternates short bursts of intense effort (working at 80-95% of your maximum capacity) with brief recovery periods. A typical HIIT session might include 30 seconds of maximum effort followed by 30-90 seconds of active recovery. Repeat this pattern for 20-30 minutes. What makes HIIT especially effective for weight loss is the “afterburn effect.” This is technically known as Excess Post Exercise Oxygen Consumption (EPOC). This effect can increase your metabolic rate for up to 24-48 hours after your workout ends.
If you want to burn as much fat as possible with strength training, you should focus on progressive overload. This means gradually increasing the weight, reps, or sets over time. Start with 2-3 full body strength sessions per week, and include 4-6 compound exercises in each workout. You should aim for 8-12 reps per set for the best hypertrophy (muscle building), which gives the biggest metabolic boost. Make sure to leave 48 hours between training the same muscle groups to allow for proper recovery and adaptation.
2. Running and Jogging
Running is one of the most straightforward and efficient weight loss exercises, as it requires little equipment and can be adjusted to different intensity levels. A 160-pound individual burns about 600-700 calories per hour running at a moderate 6 mph pace, making it one of the most calorie burning activities out there. The beauty of running is that it can be tailored to the individual from light jogging for beginners to sprint intervals for those who want to push themselves to the limit.
For the best weight loss results, you should mix up your running workouts instead of always running the same pace and distance. You can try hill sprints and tempo runs. These involve a sustained effort at a pace that’s tough but manageable. Additionally, interval sessions can help keep challenging your body. If you’re new to running, start with a run and then a walk approach. Gradually increase the running intervals as you get fitter. Three to four running sessions a week, on top of strength training, makes for a well rounded weight loss plan. This plan will improve your cardio fitness while also maintaining your muscle mass.
3. Walking
Don’t look down on the simple act of walking. Studies have consistently shown that walking can be surprisingly effective for weight loss. This is most effective when done regularly and at the right intensity. A brisk 3.5 mph walk burns 300-400 calories per hour. Walking is accessible to nearly all fitness levels and ages. What it lacks in intensity, it makes up for in sustainability. This means most people can keep up a regular walking routine. Furthermore, it doesn’t carry the risk of injury or recovery demands of higher impact activities.
If you want to maximise the weight loss benefits of walking, you need to focus on the pace, incline, and duration of your walks. Walking uphill can significantly increase the number of calories you burn and the amount of muscle engagement, especially in the posterior chain. You can also increase the metabolic demand by adding interval bursts of faster walking or using weighted vests. The Mayo Clinic has found that adding 30 minutes of brisk walking to your daily routine could help you burn about 150 more calories per day. This could lead to a weight loss of about 15 pounds per year, even if you don’t make any other changes.