Top 7 Exercises for Weight Loss, According to Experts

Losing weight can be challenging, but it can also be rewarding. Exercise is one of the best ways to burn calories, improve your health, and achieve your weight loss goals. However, not all exercises are equally effective for weight loss. Some exercises can help you burn more fat, build more muscle, and boost your metabolism. Here are the top seven exercises for weight loss, according to experts.

1. Walking

Top 7 Exercises for Weight Loss, According to Experts

Walking is a simple and convenient exercise that anyone can do. It is low-impact, meaning it does not put much stress on your joints. Additionally, no particular skills or equipment are needed. Walking can help you burn calories, improve your cardiovascular health, and reduce your risk of chronic diseases. According to the American Council on Exercise, a 140-pound (65-kilogram) person burns about 7.6 calories per minute walking. To begin with, try to walk for thirty minutes three to four times a week. As you get fitter, you can progressively increase the length or frequency of your walks.

2. Jogging or Running (Exercises for Weight Loss)

Top 7 Exercises for Weight Loss, According to Experts

Jogging or running are more intense forms of walking that can help you burn more calories and fat. They also improve your aerobic fitness, which means your heart and lungs can deliver more oxygen to your muscles. Jogging or running can also help you lose visceral fat, which is the harmful fat that surrounds your internal organs and is linked to various health problems.

 The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 10.8 calories per minute jogging and 13.2 calories per minute when running. To get started, aim to jog or run for 20–30 minutes 3–4 times per week. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass or a treadmill.

3. Cycling (Exercises for Weight Loss)

Top 7 Exercises for Weight Loss, According to Experts

Cycling is another low-impact exercise that can help you lose weight and improve your health. Cycling works your lower body muscles, especially your legs and glutes. It also strengthens your core and improves your balance. Cycling can help you burn calories, lower your blood pressure, and reduce your risk of diabetes and heart disease.

 The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6.4 calories per minute cycling at a speed of 10 miles per hour (MPH). To get started, you can cycle outdoors on a bike or indoors on a stationary bike. You can vary the intensity of your cycling by changing the speed, resistance, or terrain.

4. Weight Training (Exercises for Weight Loss)

Top 7 Exercises for Weight Loss, According to Experts

Weight training is a type of exercise that involves lifting weights or using resistance bands or machines. Weight training can help you build muscle mass, which is important for weight loss because muscle burns more calories than fat, even at rest. Weight training can also increase your bone density, improve your posture, and prevent injuries. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 8.8 calories per minute doing moderate weight training.

To get started, you can use free weights, such as dumbbells kettlebells, or machines at a gym. You can also do bodyweight exercises, such as push-ups, squats, or lunges, at home. You should aim to do weight training at least twice a week, working all the major muscle groups of your body.

5. HIIT (Exercises for Weight Loss)

Top 7 Exercises for Weight Loss, According to Experts

HIIT stands for high-intensity interval training, which is a form of exercise that alternates between short bursts of intense activity and periods of rest or low-intensity activity. HIIT can help you burn more calories and fat in less time than steady-state cardio. HIIT can also boost your metabolism, improve your insulin sensitivity, and enhance your cardiovascular fitness. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 14.4 calories per minute doing vigorous HIIT.

To get started, you can choose any type of exercise that you can do at a high intensity, such as sprinting, jumping, cycling, or skipping. You can then follow a HIIT protocol, such as 20 seconds of work followed by 10 seconds of rest, repeated for 4 minutes. You can do HIIT 2–3 times a week, but make sure to warm up before and cool down after each session.

6. Swimming (Exercises for Weight Loss)

Top 7 Exercises for Weight Loss, According to Experts

Swimming is a full-body exercise that can help you lose weight and tone your muscles. Swimming works your arms, legs, core, and back, and it also improves your flexibility and coordination. Swimming can help you burn calories, lower your stress levels, and improve your mood. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 9.6 calories per minute swimming at a moderate pace.

To get started, you can swim at a pool or a natural body of water, such as a lake or an ocean. You can choose any swimming stroke that you like, such as freestyle, breaststroke, or backstroke. You can also vary the intensity of your swimming by changing the speed, distance, or duration of your swims.

7. Yoga (Exercises for Weight Loss)

Top 7 Exercises for Weight Loss, According to Experts

Yoga is a mind-body exercise that combines physical poses, breathing techniques, and meditation. Yoga can help you lose weight by increasing your awareness of your body and your eating habits, reducing your stress and cortisol levels, and improving your sleep quality. Yoga can also help you burn calories, strengthen your muscles, and improve your flexibility and balance. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 3.2 calories per minute doing hatha yoga, which is a common type of yoga.

To get started, you can join a yoga class at a studio or online, or follow a yoga video at home. You can choose any style of yoga that suits your preferences and goals, such as vinyasa, bikram, or ashtanga. You can do yoga as often as you like, but aim for at least once a week.

Conclusion

Exercise is an essential part of any weight loss plan, as it can help you burn calories, build muscle, and improve your health. However, some exercises are more effective than others for weight loss. The best exercises for weight loss are those that challenge your body, increase your heart rate, and boost your metabolism. The top seven exercises for weight loss, according to experts, are walking, jogging or running, cycling, weight training, HIIT, swimming, and yoga. You can try any of these exercises, or combine them, to create a workout routine that works for you. Remember to also eat a balanced diet, drink plenty of water, and get enough sleep to support your weight loss efforts.

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