Health & Fitness

The Best Exercises For Weight Loss

The Best Exercises For Weight Loss
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The goal of weight loss is to burn more calories than you consume. There are many different exercises that can help you achieve this goal, but some are more effective than others.

Cardio exercises

Cardio exercises, such as running, cycling, and swimming, are some of the most effective exercises for weight loss. These activities increase your heart rate and breathing, which in turn burns calories. According to the American College of Sports Medicine (ACSM), adults should aim for at least 150 minutes of moderate-intensity cardio exercise per week.

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Resistance training

Resistance training, such as weightlifting and bodyweight exercises, can also help with weight loss. These exercises build muscle, which can increase your metabolism and help you burn more calories throughout the day. The ACSM recommends adults do resistance training at least two days per week.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a form of cardio that alternates between high-intensity bursts of exercise and periods of recovery. This type of training has been shown to be highly effective for weight loss, as it can burn a significant number of calories in a short amount of time. A study published in the Journal of Obesity found that HIIT resulted in a significantly greater reduction in body fat compared to steady-state cardio.

Combining different types of exercise

A combination of cardio, resistance training, and HIIT can be the most effective way to achieve weight loss. By incorporating different types of exercises, you can target different muscle groups, burn more calories, and keep your workout interesting. It’s also important to mix things up to prevent boredom and plateaus.


In conclusion, cardio exercises such as running, cycling, and swimming, resistance training such as weightlifting and bodyweight exercises, and high-intensity interval training (HIIT) are among the most effective exercises for weight loss.

Incorporating a combination of these exercises into your workout routine can help you burn more calories, target different muscle groups, and achieve your weight loss goals. It’s important to consult with a healthcare professional before starting any new exercise program.


  1. What Is a Cardiovascular Exercise?
  2. The 20 best cardio exercises to do at home
  3. Resistance Training: Definition, Benefits, and Tips
  4. High-Intensity Interval Training (HIIT): What It Is, How to Do It
  5. HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health
  6. Combining Workout Styles for Greater Success | AICA Atlanta