Best Workouts for Weight Loss: 12 Results-Proven Fitness Routines

Losing weight can be challenging, but it’s important to remember that exercise is an essential part of the process. When you exercise, you burn calories, which can help you create a calorie deficit that leads to weight loss. To find the best exercise for weight loss, it is essential to distinguish genuine fitness gems from fleeting trends.

In this blog post, we will discuss 12 of the best exercises for weight loss. These exercises are all backed by scientific research and have been proven to be effective in helping people lose weight.

We will also provide tips on how to make the most of your workouts and achieve your weight loss goals.

So, if you’re looking for the best fitness for weight loss, read on!

12 Best Exercise for Weight Loss

#1 Best Exercise for Weight Loss – Walking

Walking is a great way to get started with exercise and is accessible to people of all fitness levels. It is low-impact and easy on your joints, but it can still help you burn a significant number of calories. If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is also a great way to improve your cardiovascular health and reduce your risk of chronic diseases.

Practical Tips:

• Comfortable Shoes: Wear supportive footwear.
• Warm-Up: Stretch before you start.
• Consistency: Walk regularly for best results.
• Hydration: Carry water for longer walks.
• Listen to Your Body: Avoid pushing through pain.

#2 Best Fitness for Weight Loss – Running

Running is another best exercise for weight loss, it is a more intense form of exercise than walking, and it can help you burn even more calories. If you are new to running, start slowly and gradually increase the distance and intensity of your runs over time. Running can also help you build muscle and improve your endurance.

Practical Tips:

• Good Shoes: Invest in proper running shoes.
• Warm-Up: Begin with a brief warm-up.
• Stretch After: Stretch post-run.
• Progress Gradually: Start slow, increase gradually.
• Form and Breathing: Maintain good form and rhythmic breathing.
• Stay Hydrated: Carry water and hydrate.
• Balanced Diet: Eat well before running.

#3 Best Fitness for Weight Loss – Water aerobics

A low-impact exercise that is great for people of all fitness levels. It is a good way to burn calories and improve your cardiovascular health without putting stress on your joints. Water aerobics can also be a fun and social way to exercise.

Practical Tips:

• Appropriate Attire: Wear suitable swimwear.
• Warm-Up: Begin with gentle stretches.
• Equipment Use: Consider flotation devices.
• Form Focus: Maintain proper form.
• Breathing: Breathe rhythmically.
• Intensity Control: Adjust exercise intensity.
• Balance Challenge: Utilize water for balance.
• Safety Priority: Stay safe and hydrated.
• Expert Guidance: Seek instructor help if new.

#4 Best Exercise for Weight Loss – HIIT

HIIT stands for high-intensity interval training. It is a type of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity activity. HIIT will help you burn more calories in a shorter amount of time than traditional cardio exercises.

Practical Tips:

• Warm-Up: Start with a brief warm-up.
• Progress Gradually: Begin slowly, and increase intensity over time.
• Interval Structure: Follow short, intense bursts with brief rest.
• Full-Body Moves: Use exercises that engage multiple muscles.
• Form Priority: Maintain proper form to prevent injuries.
• Exercise Variety: Keep workouts diverse.
• Intensity Awareness: Work at 80-90% effort during high-intensity intervals.
• Stay Hydrated: Drink enough water.
• Control Breathing: Inhale through the nose, and exhale through the mouth.
• Rest and Recovery: Allow ample rest between sessions.
• Consult a Trainer: Seek expert guidance if needed.
• Listen to Body: Stop if you feel severe pain.
• Cool Down: Stretch post-workout.

#5 Best Exercise for Weight Loss – Yoga

Yoga is a mind-body exercise that combines physical postures, breathing exercises, and meditation. Yoga can also help you burn calories, improve your flexibility, and reduce stress.

Practical Tips:

• Choose the Right Class: Pick a suitable yoga style.
• Comfy Clothing: Wear comfortable attire.
• Use a Mat: Invest in a quality yoga mat.
• Arrive Early: Be on time for class.
• Empty Stomach: Practice on a light stomach.
• Stay Hydrated: Drink water throughout the day.
• Props Help: Use props as needed.
• Mindful Breath: Focus on deep, controlled breathing.
• Stay Present: Practice mindfulness.
• Listen to Body: Respect your limits.

#6 Best Exercise for Weight Loss – Pilates

Pilates is a low-impact exercise for weight loss that focuses on core strength and flexibility. Pilates can help you burn calories, improve your posture, and reduce back pain.

Practical Tips:

• Certified Instructor: Learn from a qualified instructor.
• Choose Your Style: Pick a Pilates style you prefer.
• Comfortable Wear: Wear suitable attire.
• Mat or Equipment: Use a quality mat or equipment.
• Warm-Up: Begin with a brief warm-up.
• Mindful Breathing: Focus on controlled breathing.
• Engage Your Core: Emphasize core engagement.
• Proper Alignment: Pay attention to form.
• Start Slowly: Begin with the basics.
• Controlled Movements: Move slowly and mindfully.
• Mind-Body Connection: Stay mentally engaged.
• Exercise Variety: Include various exercises.

#7 Best Exercise for Weight Loss – Treadmill

The treadmill is a great way to walk, run, or do interval training indoors. It is another best exercises for weight loss, It can help you burn calories, improve your cardiovascular health, and build muscle.

Practical Tips:

• Footwear: Wear proper running shoes.
• Warm-Up: Begin with a short warm-up.
• Safety Key: Use the safety key.
• Start Slow: Begin at a comfortable pace.
• Good Posture: Maintain proper posture.
• Handrail Use: Use handrails lightly.
• Progress Gradually: Increase speed and incline slowly.
• Interval Training: Mix intensity levels.
• Cool-Down: Slow down for a cool-down.
• Hydration: Stay hydrated.
• Entertainment: Use music or videos.
• Safety Zone: Stay centered on the belt.
• Emergency Stop: Know the stop button.

#8 Best Exercise for Weight Loss – Boxing

Boxing sessions are high-octane and engrossing. They facilitate calorie burn while enhancing agility and coordination. However, boxing is a complex sport that requires proper technique to avoid injury. Therefore, boxing newcomers should consider enrolling in a class or partnering with a trainer to master the techniques safely.

Practical Tips:

• Get the Gear: Invest in proper boxing gear.
• Trainer Help: Consider working with a trainer.
• Warm-Up: Always warm up before training.
• Hand Wraps: Protect your hands with wraps.
• Stance: Maintain a balanced stance.
• Guard Up: Keep hands protecting your face.
• Footwork: Learn essential footwork.
• Controlled Breathing: Focus on controlled breath.
• Punch Mastery: Perfect basic punches.
• Safe Sparring: Spar with similar skill levels.
• Defense Skills: Develop defensive moves.
• Core Strength: Strengthen your core.
• Conditioning: Work on endurance.
• Bag Work: Use heavy and speed bags.
• Shadowboxing: Practice without equipment.
• Technique Matters: Prioritize technique.
• Mental Toughness: Develop mental strength.
• Rest and Recovery: Allow for rest.

#9 Best Fitness for Weight Loss – Hiking

Hiking in nature is a great way to improve your physical and mental well-being. First, start with manageable trails that are appropriate for your fitness level. As your fitness improves, you can gradually progress to more challenging hikes. In addition to the physical benefits, hiking in nature can also help you reduce stress, improve your mood, and boost your creativity.

Practical Tips:

• Plan Ahead: Research your trail.
• Wear Proper Footwear: Sturdy shoes.
• Layered Clothing: Dress for the weather.
• Hydrate: Carry water, and drink often.
• Navigation Tools: Maps, compass, GPS.
• Backpack Essentials: First aid, food, tools.
• Snacks: Pack energy snacks.
• Sun Protection: Wear sunscreen, sunglasses, hat.
• Insect Repellent: Use in buggy areas.
• Emergency Contact: Share plans.

#10 Best Exercise for Weight Loss – Stair Climbing

Climbing stairs is a simple yet effective way to engage your lower body and burn calories. In fact, it can burn up to twice as many calories as walking. Therefore, whenever possible, opt for stairs over elevators or escalators. This is a simple way to seamlessly integrate exercise into your daily routine.

Practical Tips:

• Warm-Up: Begin with a quick warm-up.
• Good Shoes: Wear supportive shoes.
• Start Slow: Begin at a comfortable pace.
• Posture Matters: Stand tall and engage the core.
• Handrail Use: Use it lightly for balance.
• Breathing Rhythm: Breathe steadily.
• Full Foot on Step: Use the whole step.
• Smaller Steps: Reduce impact on knees.
• Alternate Legs: Balance muscle engagement.
• Interval Training: Add faster intervals.
• Cool Down: Stretch post-climb.
• Stay Hydrated: Have water on hand.
• Set Goals: Establish workout goals.

#11 Best Exercise for Weight Loss – Circuit training

Circuit training is a great way to burn calories and improve your fitness. It combines strength and cardio exercises in rapid succession, which makes it a very efficient workout. You can tailor your circuits to target specific muscle groups or achieve specific fitness goals.

Practical Tips:

• Plan Variety: Create a diverse circuit.
• Warm-Up: Start with a brief warm-up.
• Exercise Sequence: Plan exercise order.
• Timing or Reps: Choose duration or reps.
• Short Rests: Keep rest periods brief.
• Form Focus: Maintain proper form.
• Intensity Level: Challenge yourself.
• Exercise Variation: Keep it interesting.
• Circuit Rounds: Decide on rounds.
• Cardio Boost: Add cardio elements.
• Cool Down: End with stretching.
• Stay Hydrated: Drink water.

#12 Best Exercise for Weight Loss – Rowing

Rowing machines are a great way to get a full-body workout. They work your back, legs, and arms, and they also burn a lot of calories. To get the most out of your rowing workout, start with proper form. Once you have the basics down, you can gradually increase the resistance to make the workout more challenging.

Practical Tips:

• Proper Technique: Learn and use the correct form.
• Warm-Up: Begin with a short warm-up.
• Grip and Foot Position: Hold the handle properly and secure your feet.
• Posture: Maintain a tall, straight back.
• Leg Drive: Initiate the stroke with your legs.
• Hip Hinge: Hinge at the hips as the legs extend.
• Arm Pull: Pull the handle to the lower chest.
• Finish Position: Lean back slightly.

Top 5 Exercises for Weight Loss at Home

1. Jumping Jacks

Begin your fitness routine with the calorie-burning exercise of jumping jacks. Stand with your feet together, and as you jump, gracefully extend your legs outward while simultaneously raising your arms overhead. This high-energy cardio workout is an excellent way to enhance heart health while burning calories.

2. Bodyweight Squats

This is an effective lower-body workout that melts away excess weight, Position your feet shoulder-width apart, and start the movement by bending your knees and pushing your hips back as if you’re settling into an imaginary chair. Ensure your back remains straight and your chest elevated as you return to a standing position.

3. Push-Ups

Engage your upper body and trim down by performing push-ups. To do this, assume a plank position with your hands placed shoulder-width apart. In other words, your body should form a straight line from your head to your heels.

Lower your body by flexing your elbows, and then push yourself back up. This exercise targets your chest, shoulders, and triceps. It also actively engages your core, which is essential for good posture and balance.

4. Planks

Strengthen your core muscles and bolster stability with planks. To do this, start in a push-up position, but instead of supporting yourself on your hands, use your forearms. In other words, your forearms should be directly under your shoulders and your body should form a straight line from your head to your heels.

Engage your core and hold this position for as long as possible. As you get stronger, you can gradually increase the duration of your planks. Planks are a fantastic calorie-burning addition to your workout routine. In addition, they can help improve your balance and posture.

5. High-Intensity Interval Training (HIIT)

Elevate your weight loss efforts with High-Intensity Interval Training (HIIT). Incorporate bursts of intense exercises, such as jumping jacks, burpees, mountain climbers, and high knees, punctuated by brief rest intervals. These rapid, energy-boosting workouts are highly efficient for calorie incineration and overall fitness enhancement.

Note: Warming up and cooling down are essential for a safe and effective workout. Warming up prepares your body for exercise by increasing your heart rate and blood flow. For example, you can start with some light cardio, such as walking or jogging, or dynamic stretches, such as arm circles and leg swings. Cooling down helps your body recover from exercise by lowering your heart rate and blood pressure. To do this, you can do some light cardio or static stretches, such as holding a hamstring stretch for 30 seconds.

Consistency is key to weight loss. Aim to regularly integrate workouts into your weekly routine. In other words, try to work out at least 3-4 times per week. Also, make sure to choose exercises that you enjoy and that are challenging enough to get your heart rate up.

In addition to exercise, a balanced diet is also essential for weight loss. Specifically, eat plenty of fruits, vegetables, and whole grains. Also, limit processed foods, sugary drinks, and unhealthy fats. By combining exercise and diet, you can achieve optimal results.

Wrap Up

There are many different exercises that can help you lose weight. However, the best exercise for you will depend on your fitness level, goals, and preferences. So, it is important to find an exercise that you enjoy and that you can stick to.

Once you have found an exercise that you like, start slowly and gradually increase the intensity and duration of your workouts as you get fitter. And remember, consistency is key! Therefore, make a commitment to engage in regular workouts.

Remember to pair your exercise efforts with a balanced diet for maximum effectiveness. In other words, eat plenty of fruits, vegetables, and whole grains. Also, limit processed foods, sugary drinks, and unhealthy fats.

As you embark on this fitness journey, keep in mind that gradual progress and dedication are your allies in achieving your weight loss goals. Specifically, focus on making small, sustainable changes to your lifestyle that you can stick to over time. Also, don’t be afraid to ask for help from friends, family, or a fitness professional.

So, lace up your sneakers, embrace the burn, and let your home be the starting point for your transformative fitness adventure. With hard work and dedication, you can achieve your weight loss goals and improve your overall health and well-being.

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