Most Effective Exercises For Weight Loss, Ranked By Experts

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    Which exercises are best for losing fat faster? When you work hard to get fit, it is critical to know the most effective fitness regimens to get the best weight loss results. However, if you are clueless, go ahead and check out the top weight loss workouts recommended by leading fitness experts!

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    Top Eight Exercises For Best Weight Loss Workout

    Apart from health benefits, exercise can also help you achieve your ideal weight goal. Here is a list of the most effective weight loss workouts to perform both at the home or gym based on your preference. You can even combine a few to add variety to your fitness routine –

    1. Walking

      It is one of the best endurance exercises for weight loss you can perform without any advanced equipment or training. Brisk walking is an aerobic exercise that improves your heart health and overall fitness. Research says that walking more than 8,000 or 10,000 steps is a must to enjoy an active and healthy lifestyle.

    2. Jogging/Running

      These are short and effective weight loss workouts for both men and women. They also aid in burning harmful visceral or belly fat. Jogging is usually slower (6.4 to 9.7 km/h) than running (more than 9.7km/h). You can jog or run for 20 to 30 minutes up to 4 times a week after building endurance. Research shows that such aerobic training programs prevent a reduction in the total energy expenditure after weight loss.

    3. Cycling

      It is an excellent low-impact aerobic exercise that you can do outdoors or at the gym. It is an endurance activity that helps burn fat faster and shed those extra pounds. Regular cycling increases your heart rate, improves breathing, burns calories, aids fat loss and enhances your overall fitness.

    4. Swimming

      It is a fun exercise for weight loss that relaxes the mind and tones your body at the same time. It helps you get in shape quickly by significantly reducing your overall body fat. Its low-impact nature makes it beginner-friendly and prevents joint damage. Studies suggest that a person weighing around 70 kgs can lose approximately 233 calories by swimming for 30 minutes.

    5. Weight Training

      It is a strength or resistance training exercise that tones your muscle and makes them stronger than before. The best weight training exercises for weight loss include lifting dumbbells using a resistance band, carrying groceries, arm curls, wall push-ups, overheard arm curls and lifting your body weight. Weight training exercises can increase your resting metabolic rate and burn calories even hours after exercising.

    6. High-Intensity Interval Training

      HIIT effectively reduces more subcutaneous and abdominal body fat than any other exercise. A HIIT workout lasts between 10 and 30 minutes and includes short bursts of intense exercises for optimal calorie burn. The best HIIT exercises for weight loss include weight training, running on a treadmill, jumping and biking. You can also try stair-climbing for weight loss to strengthen your lower body, tone your muscles and increase your metabolic rate.

    7. Yoga

      It is a popular exercise that assures many physical and mental health benefits. Start with practising basic yoga exercises for weight loss such as the cobra pose or bhujangasana, plank or kumbhakasana, boat pose or naukasana, bow pose, or dhanurasana. These yoga asanas burn calories and promote sustainable weight loss. This breathing exercise for weight loss teaches mindfulness to help you resist the urge to overeat or consume unhealthy foods. Once you’ve achieved a healthy weight, it helps you sustain the weight loss results and maintain an active lifestyle for the long term.

    8. Pilates

      It one of the best weight loss exercise regimens for women. It is beginner-friendly, enjoyable and offers sustainable results, unlike other advanced fitness programs. Performing Pilates for three days a week for around 90 minutes helps trim the waistline, tone hips, reduce belly fat, improve overall fitness and increase flexibility.

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


    Now that you know the top weight loss workouts go ahead and choose one that appeals to you the most. However, train under a certified fitness instructor to optimise your fat loss results and prevent injuries.

    Rapid weight loss may have negative health consequences. Experts recommend setting a realistic goal of losing 5 to 10 per cent of your initial weight to kick-start your fitness journey.

    Remember that to enjoy the best weight loss results, you need to follow a tailor-made and comprehensive fitness program based on your age, gender, current weight, medical history, dietary and lifestyle habits, and more. To know more about a customised weight loss program, visit Oliva Skin & Hair Clinic today!

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    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... Read More

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