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Top Exercises For Weight Loss for Women in 2022


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    Finding a suitable workout regimen that offers maximum results is often confusing for women trying to lose weight. The time taken to reach fitness goals may be longer depending on the fitness levels and the choice of workout. It is time to overcome these barriers and achieve your weight loss goals faster with the best weight loss exercise chart of 2022. This workout training plan includes exercises suitable for women trying to lose weight.

    10 Best Exercises For Weight Loss For Women

    A proper workout routine offers weight loss benefits beyond just the calorie-burning effect. Here is a list of the top 10 fast and effective weight loss exercises that will help you shape up your body –

    1. Jump Rope:


      Jump rope is one of the best cardio exercises for women looking to lose weight at home. This full-body workout engages your core, fires up your quads and glutes while involving little shoulder and arm action that improves your cardiovascular health and body coordination. It can burn more calories in less time, making it the best cardio exercise for weight loss.

      Expert tip: Start with your feet together for 60 seconds of freestyle rope jumping and then change positions. Rest for 2 minutes and repeat for three more sets.

    2. Running:

      Running is one of the most underrated basic exercises which does not require any equipment and has excellent weight loss benefits. Regular running torches the harmful visceral or belly fat, which helps you lose weight quickly.

      Expert tip: If you find running harder on your joints, try running on the grass or some cushioned surface.

    3. Cycling:

      Cycling is another excellent exercise for weight loss, which one can carry out outdoors and indoors using the stationary exercise cycle. It is a low-impact exercise that benefits people of all ages and fitness levels.

      Expert tip: A 30-minute cycling exercise on a stationary exercise cycle at a moderate pace can also burn a good number of calories.

    4. Strength Training:

      Strength training for women helps increase the body’s basal metabolic rate, which helps burn calories even when it is at rest. It allows the body to burn extra calories at a much faster pace.

      Expert tip: Use strength training exercises to build lean muscle mass while losing fat.

    5. Interval Training:

      Interval training refers to short bursts of exercises with alternate recovery periods to burn more calories than any other workout. HIIT or High-intensity interval training is also considered the best exercise to cut belly fat and give maximum results in minimum time.

      Expert tip: Choose from exercises such as running, cycling, etc. and fix the rest time between these exercises.

    6. Yoga:

      Yoga is a popular balance exercise that improves body posture and flexibility and controls body weight with simple poses.

      Expert tip: Padmasana, Bhunjangasana, Balasana, and Tadasana are some of the recommended poses for weight loss.

    7. Pilates:

      A great beginner-friendly exercise, Pilates can help you burn calories while having fun at it. It is an excellent workout for improving body coordination, lower back flexibility, and endurance.

      Expert tip: Combine Pilates with a healthy diet to further boost weight loss.

    8. Swimming:

      Swimming is a fun exercise to reduce body fat, improve flexibility and get in shape and provides a host of other significant health benefits.

      Expert tip: Swimming is a low-impact exercise suitable for women of all ages.

    9. Burpees:

      Burpees can help burn a good amount of calories in less time while promoting lean muscle growth by targeting your core, chest, and legs simultaneously.

    10. Squats:

      Squats are simple exercises that help you build body strength and promote weight loss. Squats engage your core and entire lower body to burn calories and build muscles.

    While these exercises are great for women looking to lose weight, it is also essential to practice them safely. Seeking professional help from experts can help you choose a realistic weight loss goal.

    Must Read: Which Exercises Burn Most Calories?

    Safety Tips For Women While Exercising!

    You should follow these safety tips to get the most out of your exercises, maintain proper form and avoid injuries–

    • Make sure to warm up for at least 10 minutes before any workout.
    • If you are a beginner, start at a moderate pace and gradually boost your activity level as you go.
    • Always listen to your body and do not overexert. Cut short the workout session if you feel dizzy, dehydrated, sick, or tired.
    • Keep hydrating yourself from time to time, especially with drinks that replace fluids with electrolytes.
    • Choose clothes and footwear correctly. It would be best if you replace your workout shoes every six months.
    • A proper posture is necessary for strength and interval training workouts. So, don’t struggle to lift heavy weights until you perfect your posture.
    • Use weights as per your lifting capacity. Follow equipment instructions diligently.
    • Try not to hold your breath while lifting weights. Keep breathing.

    Must Read: What Are The Essentials Of A Safe Workout?


    When it comes to weight loss, exercise and nutrition go hand in hand. These daily exercises at home for women will boost your weight loss efforts, and if you remain consistent, you can ensure weight maintenance for the long term. Make sure to start at a comfortable pace and gradually increase the exercise intensity and duration to reach your target weight faster.

    Common Questions

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    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

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