Most Effective Exercises For Weight Loss, Ranked By Experts

Weight loss Workout doing by a young woman

    Speak To Our Expert

    Please enter your contact information.

    Which exercises are best for losing fat faster? Or which one is most suitable for you? When you work hard to reduce weight and get fit, it is best to know the most effective exercise to get maximum results. You may choose to join a gym or opt for easy and effective workouts at home. The results may vary as some workouts burn fat and aid in weight loss, while others help build muscle. So let’s discuss in detail the best calories burning exercises that can help you shed those extra pounds.

    Must Read: Non-Surgical Weight Loss Treatment

    List of Best Effective Exercise to lose weight Fast

    Apart from its other benefits, exercise can also help you achieve your ideal weight goal. We have compiled a list of the most effective weight loss activities, both at home and in the gym, that you can choose from depending on your personal preference. Since most people benefit from a combination of different exercises, you can pick accordingly –

    1. Walking

    Walking is one of the best endurance exercises for weight loss that doesn’t need any equipment. Brisk walking is an aerobic exercise that improves your heart health and overall fitness. Research says that while walking 5,000 steps per day may be sedentary, walking more than 8,000 or 10,000 steps indicates a more active and healthy lifestyle.

    2. Jogging and Running

    Jogging and running are short and effective workouts for weight loss that aid in fat loss by burning harmful visceral or belly fat. Jogging is usually slower (6.4 to 9.7 km/h) than running (faster than 9.7km/h). Running is an excellent aerobic weight loss exercise for both men and women, which you can easily incorporate into the weight loss regimen. After building endurance, you can aim to jog or run for 20 to 30 minutes 3 to 4 times a week. Research shows that aerobic or other exercise training programs prevent a reduction in the total energy expenditure after weight loss.

    3. Cycling

    Cycling is an excellent low-impact aerobic exercise that you can do in open areas or the gym. It is one of the popular endurance activities that help burn fat faster and shed some extra pounds off your body. Regular cycling maintains your heart and breathing rate, burns many calories, helps in effective fat loss, and enhances your overall fitness.

    4. Swimming

    Swimming is a fun exercise for weight loss that can quickly help you get in shape by significantly reducing overall body fat. Its low-impact nature makes it beginner-friendly, and it is easier on joints as well. Studies suggest that a person weighing around 70 kgs can lose approximately 233 calories during a half-hour swimming session.

    5. Weight Training

    Weight training is a strength or resistance training exercise that makes your muscle stronger. The best weight training exercises for weight loss include lifting weights using a resistance band, carrying groceries, arm curls, wall push-ups, overheard arm curls and lifting your body weight. Compared with aerobic exercises, weight training exercises can increase your resting metabolic rate and help the body burn calories even hours after exercising.

    6. Interval Training

    High-intensity Interval Training or HIIT effectively reduces more subcutaneous and abdominal body fat than other exercise types. A HIIT workout lasts between 10 to 30 minutes and includes short bursts of intense exercises that burn many calories. The best HIIT exercises for weight loss include weight training, running on a treadmill, jumping and biking. You can also try stair-climbing exercise for weight loss to work on the lower body strength, tone your muscles and keep your metabolic rate high.

    7. Yoga

    Yoga is a popular exercise with many health benefits. Apart from the obvious physical and mental benefits, yoga breathing exercises for weight loss teach mindfulness that can help you resist the urge to overeat or consume unhealthy foods. Once you’ve achieved a healthy weight, it is essential to maintain the habit of healthy eating and physical activity to retain the weight and activeness over the long term. Start with basic yoga exercises for weight loss such as cobra pose or bhujangasana, the plank or kumbhakasana, boat pose or naukasana and bow pose or dhanurasana. These asanas burn calories and promote sustainable weight loss.

    8. Pilates

    Pilates is considered one of the best exercises for females looking to lose weight. It is beginner-friendly, enjoyable and can be done consistently, unlike other exercises. Performing Pilates for three days a week for around 90 minutes helps reduce waist fat, hip and stomach circumference and improve overall fitness and flexibility in women.

    Must Read: How To Calculate The Calorie Burn While Exercising?


    The weight loss from a particular exercise depends on several factors, including your age, gender, initial weight, genetics, diet, quality of sleep and other medical conditions. Trying to lose weight too fast may have negative health consequences. Experts recommend an initial goal of losing 5 to 10 per cent of your initial weight is both realistic and encouraging. Some of the best exercise choices for burning calories include walking, running, cycling, weight training, interval training and Pilates. It is essential to keep in mind that losing weight is not linear. So, stick to the exercises that you enjoy the most and can do consistently over time. To know more about a customised weight loss program, visit Oliva Skin & Hair Clinic today!

    Common Questions

    UPTO 50% Off on All Services
    UPTO 50% Off on All Services

    Was this article helpful?

    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

      Subscribe to Newsletter

      Expert guide to flawless skin and nourished hair from our dermatologists!

      I agree to the Terms & ConditionsI agree to the T & C