Best Exercises For Weight Loss (A Detailed Guide)
Weight loss is an often difficult goal to achieve, especially when trying to lose a significant amount of weight. The good news is there is a science involved with accomplishing this elusive feat. The most important thing to remember when exercising for weight loss is that the entire process comes down to an energy balance within the body (calories in vs. calories out). To lose fat, the body has to be in a calorie deficit, meaning that someone is consuming fewer calories than they're burning throughout the day.
Along with a healthy nutrition regimen, regular exercise is essential to a weight loss routine as it can make achieving the required caloric deficit significantly easier. With that said, one can employ several exercise modes in their weight loss regimen (cardio, strength training, HIIT, and bodyweight), each with unique benefits. A properly structured workout routine can make weight loss a realistic outcome.
In this article, we'll explore different workouts, and I'll even provide several examples of the best exercises for weight loss. As a personal trainer, I share much of the same information in this article with my clients to design effective weight loss exercise plans for men and women.
Coming Up:
Cardio Exercises for Weight Loss
Strength Training Approach
HIIT Weight Loss Exercises
Bodyweight Workouts
Best Workout Plan for Weight Loss (IMO)
Cardio Exercises For Weight Loss
As mentioned, weight loss is all about achieving a calorie deficit; cardiovascular exercises can be a great tool to help someone burn a significant number of calories in a relatively short period. Cardio workouts help with weight loss by increasing one's caloric expenditure by elevating the individual's heart rate. In addition, cardio workouts can help improve cardiovascular health, endurance, and stamina, which are all great added benefits.
A consistent cardio routine is a valuable component of a weight loss regimen. The goal of a cardio workout is to sustain an elevated heart rate safely.
Generally speaking, an effective cardio workout will elevate one's heart rate to about 50-85 percent of their maximal heart rate. For those who consider themselves beginners, achieving an elevated heart rate closer to 50-60% of the maximum and maintaining that elevation for a longer period of time may be preferred, as this can result in a similar number of calories burned (vs. a higher elevation of heart rate) while being more sustainable.
It's important to note that an effective cardio workout for weight loss should be sufficiently challenging. As endurance improves, one should look for ways to increase the intensity of their cardio workouts. If you find that your cardio routine is no longer feeling as challenging as it once did, continuing at that pace is unlikely to result in satisfactory weight loss results.
As a certified personal trainer who works with clients in the Austin area, I typically recommend that my clients incorporate cardio into their weekly routine to complement their strength training sessions. While cardio can be a beneficial tool, there are more optimal modes of exercise, and I'll explain why in subsequent paragraphs in this article. However, cardio workouts are not to be overlooked. Let's discuss some of the best cardio exercises for weight loss.
Running
Running (jogging) can be a great form of cardio as it is often challenging for many, especially when done for a prolonged period. Jogging can also burn a lot of calories, thus contributing to a caloric deficit.
Pros:
Burns a lot of calories.
Great for improving cardiovascular endurance.
Cons:
Can be challenging for beginners and, therefore, difficult to maintain.
Those with knee pain/injuries should avoid this form of cardio.
Cycling
Cycling (indoor or outdoor) is a great form of cardio as the level of intensity can often be adjusted for the individual and their experience level. Cycling can also burn a significant number of calories. For these reasons, a bicycle or stationary exercise bike can be good for weight loss.
Pros:
Accessible for most experience levels.
Great calorie burn.
Reliable alternative to activities such as running for those with injuries.
Cons:
For those without access to a safe riding area, indoor cycling studios may be one of the few options.
Recreational Activities
Recreational activities like basketball, pickleball, hiking, kayaking, etc., can be fantastic ways of incorporating cardio workouts into a weekly regimen. Not only do these activities offer the ability to elevate one's heart rate, but many find them to be far more enjoyable than a 45 to 60-minute treadmill session.
Recreational activities, like outdoor sports, can be a fun and effective way of completing a cardio workout.
Pros:
Often perceived as a fun way of completing cardio workouts.
Can be done in a social setting.
Cons:
Require greater self-accountability as some recreational activities may have frequent periods of pause or rest.
Important to be mindful of heart rate during these activities and adjust accordingly.
Best Exercise for Weight Loss (IMO)
As a certified personal trainer, I believe the best cardio exercise to lose weight involves the stair stepper (or master). This may be the best exercise machine to lose weight with because of its ability to burn a ton of calories while also providing a challenging leg workout. Ideally, I would incorporate this exercise at the end of a leg workout to meet my cardio goals and serve as a leg "finisher." This machine is not for the faint of heart!
Pros:
Challenging leg and cardio workout.
Significant calorie burn.
Cons:
Can be difficult for beginners.
Those with knee pain/injuries should avoid this exercise.
Strength Training Exercises For Weight Loss
While cardio workouts are often associated with weight loss, strength training is often considered to be the superior mode of exercise for weight loss. As a personal trainer, I prefer strength training for several reasons. The first is that a properly structured and executed weight training regimen can result in a sufficient number of calories burned to facilitate weight loss while also providing the stimulus and mechanical tension required to build muscle.
The more muscle mass one has on their frame, the faster their metabolism will be. A faster metabolism makes losing body fat and maintaining a leaner physique easier. So, a sufficient weight training regimen will result in compounding effects regarding weight loss compared to the more "minimal" benefits of a routine consisting strictly of cardiovascular exercises.
It's common for people to see decreases in muscle volume while in a caloric deficit; this is another reason why many fitness experts prefer strength training. Weight training is essential for maintaining muscle mass throughout a weight loss regimen. Again, the more muscle mass we have, the faster our metabolism will be. Maintaining muscle mass throughout a weight loss regimen will also aid in providing the "toned" look that many people desire.
Strength training also improves bone density, which is particularly important as we age and face health risks like osteoporosis. Let's discuss some of the best weight loss workouts that can be done in a gym!
Squats
A squat (with a barbell or dumbbell) is a challenging resistance exercise that incorporates multiple muscle groups, making them a significant calorie burner and muscle mass builder. Many people, especially beginners, find that performing squats greatly elevates their heart rate. This, in turn, burns a significant number of calories. Performing a squat with proper form can be difficult, especially for beginners. For this reason, this exercise should be done with the help of a spotter or personal trainer.
Pros:
Incorporates and activates multiple muscle groups.
Burns a lot of calories (compared to other resistance exercises).
Cons:
Establishing proper form is often challenging and takes practice.
Should be done with a training partner or expert.
Those with knee or back pain/injuries may need to avoid this exercise.
Leg Press
Due to leg muscles being some of the larger muscles on the body, the average person will be able to lift more weight with their lower body vs. their upper body. For this reason, the leg press is another weight-training exercise that can burn a lot of calories, thus potentially leading to weight loss. The ability to activate large muscles and potentially push a lot of weight (relatively) means the leg press can elevate the heart rate to a high degree, which in turn burns many calories.
Pros:
Can be an alternative to squats for those with back/knee pain/injuries.
Burns a lot of calories compared to smaller movements (leg extensions, for example).
Beginners are often able to perform this exercise with minimal direction.
Cons:
While less common, this exercise may cause pain in individuals with knee issues.
The best exercise to lose weight and gain muscle (IMO)
Similar to squats, deadlifts activate multiple (and large) muscle groups. Those performing deadlifts typically experience a significantly elevated heart rate. For these reasons, deadlifts can burn a lot of calories. They're also a great exercise to improve strength and muscle volume in the legs and back. Deadlifts are one of my favorite exercises for losing weight and building muscle as they deliver the most "bang for your buck," in my opinion.
Also similar to squats, deadlifts are a very technical movement, and beginners should seek professional guidance when trying to learn how to perform this exercise properly.
Pros:
Targets and activates multiple muscle groups.
Significant calorie burn.
Cons:
Technical movement and requires expert guidance for beginners.
Those with back or knee pain/injuries may need to avoid this exercise.
Lose Weight With HIIT Workouts
HIIT, or High-Intensity Interval Training, is a popular mode of exercise known to be beneficial when targeting weight loss. As an anaerobic form of exercise, HIIT involves alternating periods of intense activity with short periods of rest or recovery. This workout style allows the participant to burn a significant number of calories in a short period (compared to more "traditional" forms of cardio). The ability to burn many calories quickly is one of the main appeals of HIIT, although it requires significant effort.
The elevated heart rate and increased oxygen consumption resulting from HIIT exercises also stimulate the body's metabolism, leading to an extended period of calorie burning even after the workout. This effect is known as excess post-exercise oxygen consumption (EPOC), which can help accelerate weight loss and improve overall fitness levels. Note, however, that the calories burned from EPOC will be a relatively small number compared to one's total daily caloric expenditure.
Incorporating HIIT sessions into your weight loss routine allows for efficient calorie burning, time-saving workouts, and the potential for significant weight loss results. Let's explore some great weight loss HIIT exercises.
Battle Ropes
Performing HIIT with a set of battle ropes is an excellent way to burn a ton of calories very quickly. They're often very challenging, and while it can take a few attempts to perfect the technique, they're beginner-friendly. These are a great alternative to sprints for those with knee or back pain/injuries. Battle rope intervals can be implemented as a 10-minute workout for weight loss.
Note of caution: battle rope intervals can elevate the heart rate very quickly.
Pros:
Can burn many calories in a short period.
Beginners can perform this exercise with minimal instruction.
Great exercise for those with knee or back pain/injuries.
Cons:
For those who are not conditioned, battle rope intervals can be very challenging.
Hill Sprints
Similar to the battle ropes, doing intervals of hill sprints can be a challenging but efficient way of burning a significant number of calories in a short period. These can be performed in 15 to 30-second intervals in which the participant can execute a full sprint up a hill and then walk back down to the starting position, at which point the exercise is repeated. This exercise is not ideal for those with knee issues, but it may be a preferred running method compared to long-form runs for most individuals as it can reduce potential '"wear and tear" on knees.
Pros:
Can reduce long-term "wear and tear" on joints.
Burns many calories in a short period.
Offers a means of doing exercise in an outdoor setting.
Requires minimal equipment and/or supervision.
Cons:
Not suitable for those with knee pain/injuries.
Assault Bike
The assault bike can provide a challenging full-body and cardiovascular workout. Users can typically adjust resistance on these machines according to their fitness level.
As a certified personal trainer, the assault bike is one of my favorite pieces of equipment for weight loss. It offers a near full-body workout that challenges the cardiovascular system and the engaged muscles throughout the exercise. The assault bike is a great workout for those with knee/back issues.
Pros:
Excellent alternative for those with knee/back injuries.
Challenges upper and lower body while providing a solid cardio workout for weight loss.
Cons:
Stationary bikes may be boring for some.
Best Bodyweight Exercises For Weight Loss
While not the ideal centerpiece of a weight loss regimen, bodyweight exercises offer several unique advantages when pursuing weight loss. Bodyweight workouts for weight loss require little to no equipment, making them accessible to most people regardless of their gym membership status or financial constraints. These weight loss exercises utilize the resistance of your body's weight to improve strength and burn calories. They can also be a great starting place for many beginners with minimal weight training experience; spotters or trainers are rarely required to perform bodyweight exercises for fat loss.
While exercising with specialized equipment is typically preferred, bodyweight exercises can still be a valuable weight-loss tool.
Several bodyweight exercises exist in both the aerobic (low intensity for a prolonged period) and anaerobic (short periods of high intensity) categories. This means that with creative planning, bodyweight exercises can satisfy multiple muscle groups while also targeting cardiovascular performance. Below are examples of bodyweight workouts for weight loss!
Burpees
Burpees are a surefire way of elevating your heart rate and burning a lot of calories. This exercise requires no equipment and can be done in a small space. Burpees are often performed in intervals of 10-20 repetitions (depending on fitness level). These are not suitable for everyone, especially those with lower body or back issues. Avoid these if you're prone to lightheadedness or fainting.
Pros:
Minimal equipment/space needed.
Great exercise for elevating heart rate.
Cons:
Not an appropriate exercise for those with an injury history or those prone to fainting.
Mountain Climbers
Mountain Climbers can be an excellent exercise that not only burns calories but they also engage the abs to a significant degree. These can be done without equipment, making them one of the best exercises for losing weight at home. Mountain Climbers can be performed in timed intervals (often in 30-60 seconds, depending on fitness level).
Pros:
Beginner-friendly.
A cardio workout that also develops the abdominals.
Can be done at home without equipment.
Cons:
Those with back pain or discomfort may need to avoid these.
Bicycle Crunches
Similar to Mountain Climbers, Bicycle Crunches offer a challenging cardio workout while also engaging the abdominals. These require minimal equipment (some may prefer performing these with a yoga mat), and can be done at home. Bicycle Crunches may be performed in 30-60 second intervals depending on fitness and experience level.
Pros:
Minimal equipment needed.
Solid option for those looking to lose weight and train their abdominals.
Cons:
Those who lack abdominal strength may find these particularly challenging.
Tips For Maximizing Weight Loss Results
Nutrition
A properly designed and implemented workout routine is essential for weight loss. However, while often overused, the phrase "you can't outwork a bad diet" is very accurate. As a personal trainer, I constantly encourage my clients to practice healthy and mindful eating habits. Creating a calorie deficit is very difficult if one's eating habits are uncontrolled and unmonitored. If you're investing significant time and energy into working out, do yourself a favor and practice healthy eating; it will save time and heartache.
Staying Motivated
Staying motivated and consistent with a weight loss routine can be challenging for everyone. To stay on track and avoid feeling overwhelmed:
Set realistic and achievable goals.
Categorize goals into short-term and long-term ones that align with your weight loss objectives.
Find an exercise routine you enjoy and keep it fresh with new/different exercises to avoid monotony.
Celebrate small victories along the way. Achieving weight loss to any degree is a challenge, and progress deserves to be recognized! Just be sure that your celebrations don't involve massive cheat meals.
Bonus Tip: Consider working out with a partner or joining a local fitness community to add another level of accountability and motivation!
Rest and Recovery
For many people, the excessive soreness that accompanies a new exercise regimen can be a deterrent to continuing with that new routine. To avoid excessive soreness, allow your body time to recover appropriately between workouts. Beginners should aim for at least two rest days per week to prevent overtraining and reduce the risk of injury.
Stretching or basic yoga classes can be great rest day activities.
Best Time to Exercise for Weight Loss
The answer to "What is the best time to exercise for weight loss?" can vary greatly depending on who you ask. As a certified personal trainer, I explain to my clients that the best time to workout is the time that makes it realistic for you to get in the gym. Target a morning workout if your schedule makes it challenging to train in the evenings. If your schedule is more flexible and you're not a "morning person," plan to work out later in the day. Consistency is key to a successful exercise and weight loss regimen.
Best Workout Plan For Weight Loss
The best workout for weight loss will likely encompass a combination of the different modes of exercise mentioned in this article. As a personal trainer, I instruct my clients seeking weight loss to complete a 60-minute weight training session followed by a 20 to 30-minute cardio session four to five times weekly. Approaching a weight loss regimen with these modes of exercise enables them to build muscle and strength while simultaneously targeting fat loss.
*Note* You should always consult your doctor before beginning an exercise or nutrition regimen. The routines described in this article are meant to serve as a generic reference point and may not be appropriate for everyone.
Exercise If You Want To Lose Weight
A successful workout plan for weight loss will be built around the fact that calories in vs. calories out is the determining factor in this pursuit. So, while you can technically lose weight without exercise, a properly structured exercise routine will make losing weight significantly easier.
Strength training is often the preferred exercise method for weight loss, but workout styles like cardio, HIIT, and bodyweight routines can be valuable tools. Regardless of your preferred approach to exercising for weight loss, the most important thing to consider is that a successful workout routine is adhered to consistently. The more successful you are at sticking to your workout routine, the more likely you are to lose weight. So, find a routine you enjoy and remember the cliché "It's a marathon, not a sprint."
If you’re struggling to achieve your weight loss goals, consider hiring a personal trainer who understands your individual exercise needs!
*You should always consult your doctor before beginning an exercise or nutrition regimen. The routines described in this article are meant to serve as a generic reference point and may not be appropriate for everyone.
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