Whether you want to lose a lot or a little weight, exercise is an important component of any weight loss plan. But not all workouts and exercises are the same when the goal is to lose pounds. Next, trainers rank their favorite weight loss workouts and exercises, backed by research.
But before getting into the matter, we must take into account some important data.
- Weight loss and fat loss are different: Many people say they want to lose weight, but more often than not, what they really want is to lose fat. This is an important distinction because some workouts that aid fat loss — such as strength training — can cause weight gain in the form of muscle. It may seem that this nullifies the purpose of trying to lose weight, but the truth is the opposite. Adding muscle mass to your body boosts metabolism, which can help you lose fat and maintain it in the long run.
- Exercise isn't the only factor for fat loss: Exercising is important for health and can help you lose fat. But ultimately, fat loss is determined by caloric deficit. In other words, the "calories you eat" should be less than the "calories you consume." This means that if you exercise but don't pay attention to what you eat, exercise alone may not be enough to achieve results.
- Consistency is the key: While some forms of exercise burn more calories than others and some may offer post-workout calorie burning, the best weight loss exercise for each individual person depends on what they can do consistently. "You may have the best workout in the world, but if you only do it once every two weeks, you won't get the results you're looking for," says Grady Bridges, a certified personal trainer. At a minimum, he recommends exercising three times a week if your goal is to lose fat. It's key to find something you really like to do: "It's best to do something you like regularly, even if it's not optimal for your goal."
THE 12 BEST TYPES OF EXERCISES TO LOSE WEIGHT.
1. Exercises with bodyweight
Exercises with the weight of the body can be used to do both cardio and strength training. "If your body allows it, I suggest cardiovascular exercises with bodyweight like burpees, high knees, scissor jumps, butt kicks, alternating boxing punches in a low squat, squats, irons, and squat jumps," says Heidi Schmidt, a certified personal trainer at West Kept Secret.
Even if you think you need equipment to do strength training, there are several ways to make exercises with body weight more challenging, which creates an effect similar to that of strengthening yourself using heavier weights over time.
2. Boxing
If you've ever done a sack boxing class, you know that boxing is one of the most intense and sweaty workouts. One study looked at adults with higher levels of belly fat and found that a high-intensity boxing regimen four days a week was more effective at helping reduce belly fat than a brisk walking exercise routine.
3. Circuit training
«My best exercise for weight loss and cardiovascular health is a high-intensity, steady-state training circuit," says Andrea Levine, a certified group fitness instructor. This is slightly different from HIIT, as the rest is minimal.
The method Levine uses: Perform 6 to 10 exercises for 1 minute each without rest. "I recommend doing this circuit three times, and then resting about 1 minute between sets." According to an article published in the American College of Sports Medicine's Health & Fitness Journal, this type of workout can provide maximum benefits with a small time commitment, especially when alternating upper and lower body exercises within the circuit.
4. Cycling and spinning
Cycling can also be a great weight loss workout, whether on a spinning, road, or walking bike. Research has shown that cycling is associated with improvements in health. A recent study has even found that cycling to work can be as effective for fat loss as exercising in leisure time
5. HIIT (High-Intensity Interval Training)
For starters, Matthew Brenner, founder of High 5 Fitness & Nutrition, recommends a workout "Every minute by minute. These workouts are a great way to squeeze in a ton of exercise when you're in a time rush," he says.
Here's how it works: Choose an exercise or a series of exercises that take you less than 30 seconds. Complete the series of exercises every minute and then rest until the next minute begins. The faster you complete the exercises, the higher the intensity and the more time you will have to rest. "Be sure to set aside some time for heating and cooling," Brenner adds.
6. Jump
«I love jumping rope because it's a whole-body calorie burner that can be done anywhere," says Meghan Kennihan, personal trainer and track trainer from the United States. Jumping rope can burn between 600 and 800 calories per hour. Obviously, you won't be jumping for an entire hour, but it's a great way to increase your heart rate and can easily be combined with strength exercises with bodyweight for a fun circuit.»
7. Rowing
Rowing, another great low-impact, whole-body exercise, is also very effective for weight loss. In addition, it is accessible to people with different levels of physical ability. Research published in the Annals of Rehabilitation Medicine found that people with vision problems (who often have lower levels of fitness) were able to reduce their fat mass by adding rowing to their routine five days a week for six weeks.
8. Running/Running
Running can be very effective for weight loss, as long as the calories burned when refueling after the race are not overcompensated. One way to increase calorie burning when running, according to Kennihan, is to add sprints to the mix. "I recommend starting with 5 minutes of easy running with 30-second sprints over 5 rounds."
9. Strength training
Weight lifting aids weight loss by improving metabolic rate and helping to keep burning calories after training.
Although any type of weightlifting or strength training can be beneficial, experts recommend lifting heavy weights in particular. "Performing heavy lifting is fantastic for increasing muscle and bone density, and is one of the most effective ways to burn the maximum amount of calories during and after the session," explains Chris Edwards, owner of TriCore Wellness and trainer of Trainerize. Combine weightlifting with a caloric deficit and you have the recipe for success."
10. Swimming
«Swimming is a great low-impact workout," says Javier Robles, health coach, and physical trainer. Since it doesn't damage the joints, it's a good option for people who find other forms of cardio too hard." Other advantages of swimming, according to Robles, are the low risk of injury and the fact that it is a full-body workout. A study published in the Journal of Exercise Rehabilitation found that swimming for 60 minutes three times a week was an effective method of improving body composition in middle-aged women.
11. Walking
Believe it or not, increasing the number of steps is a solid strategy for fat loss, according to Edwards. Walking counts as the thermogenesis of non-exercise activity. counts as thermogenesis of non-exercise activity, which is another way of saying the calories you burn during your daily activity outside of exercise, sleep, and eating. "Non-exercise thermogenesis accounts for about 15% of total daily energy expenditure, and increasing it can significantly improve blood pressure, blood sugar, and digestion, and burn calories at the same time," Edwards explains. A simple way to start: "I often recommend a 10-minute walk after meals to ease digestion and reduce stress."
12. Yoga
«I recommend all my clients to regularly attend yoga classes to help work strength and flexibility, de-stress and burn calories, up to 200 in 30 minutes," bridges says. A large-scale review published in Preventative Medicine concluded that yoga is a safe and effective method of controlling body weight. Apart from burning calories, yoga also favors other factors that can facilitate weight loss, such as decreasing stress and improving social relationships.
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