Effective Weight Loss Exercises: Which Ones Work Best?

For this general guideline for weight loss, however, we’re using a balanced nutrition plan that suits most people. Counting calories by precisely weighing and measuring everything you put in your mouth is one way to ensure you’re eating fewer calories than your burn. It can be a highly effective method, but it requires time and know-how, and many find it a chore.

Most workout plans require common gym equipment like dumbbells, kettlebells, resistance bands, or even a barbell. But there are lots of bodyweight exercises that can easily be done at home, and since no equipment is required, you can do them from the comfort of your own living room. Experimenting with several types of treadmill workouts (from incline walking to sprint interval training) is a gateway for other potential fitness goals.

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The 15-Minute Bodyweight Workout That Burns Belly Fat Fast

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One of the clearest upsides of weight training for women lies in the powerful way it increases metabolism and kicks weight loss into high gear. So if you are trying to lose weight, then you need to fix your nutrition first and foremost. If you do strength training while eating in a caloric deficit, you retain the muscle you have while burning the fat on top of those muscles…creating the “toned” or muscular look many are after. There are lots of exercises you can do at home to burn fat and drop inches off your frame. Jamie Costello, vice president of fitness at Pritikin Longevity Center and NASM-certified personal trainer, offers ten simple and effective exercises you can do for fat loss.

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Best Evidence-Based Workouts for Weight Loss

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• String them together for a 5-minute bodyweight strength circuit that will torch calories.

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• Although effective exercise programs can certainly speed up your weight loss, it’s important to remember that long-term weight management requires sustaining healthy habits over time.

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• Our goal for cardio is to burn fat and improve cardiovascular health, which will also increase our resistance training capacity.

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• When it comes to losing weight and getting into shape, full-body workouts are your secret weapon.

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• HIIT is time-efficient, making it perfect for busy schedules.

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Carbohydrates are the other primary source of energy from food. You can live your entire life and stay healthy without ever eating carbs. That being said, carbs are not bad and do not prevent weight loss. On the cardio days, you do 20–30 minutes of your favorite low to medium-intensity cardio, be it walking, jogging, riding a stationary bike, or whatever you prefer. Walking at a brisk pace is a great way to get your cardio in that almost everyone can do. Burpees are high-intensity cardio with a combination of squats, jumps, and pushes.

There’s no magic bullet or one right path to weight loss, so be patient, listen to your body, and give yourself plenty of grace as you ease into a routine. Now, for the purpose of losing fat, we need to take a different approach. We are going to stick to full body workouts with low rest time. This will keep your heart rate up, allowing you to burn more calories. This weight loss workout plan guides you through six weeks of training to lose fat and improve your body composition. Unlike many workout routines that are insanely challenging and impossible for most people to maintain long-term, StrengthLog’s Workout Plan for Weight Loss is sustainable.

And standing on one leg increases the charge and may burn another 20 to 30 more calories on top of the regular calorie burn [5]. Walking is a simple, cost-effective way to burn fat and improve body composition without posing much stress on the body. Some people hold a plank for a certain amount of time, while others prefer to do smaller repetitions with breaks in between.

To maximize results, incorporate kettlebell swings into HIIT or circuit routines. I recommend starting with the dumbbell deadlift or a light trap-bar deadlift, as these are the easiest to learn. Together, these factors make it a fundamental component of any sustainable weight-loss plan. There’s nothing more refreshing than doing laps in the pool, especially on a hot summer day. You’ll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

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Traveling and Adventuring: Your Path to Staying Young, Fit, and Healthy

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If you want to, you can switch things up and train outside of the water from time to time. This is something that everyone will have to experiment with for themselves. For example, you may find that your cravings increase later in the day if you skip breakfast, which can make it harder to stick to your weight loss plan. In this second week you’re building on the previous week’s foundational strength work and dialing up the difficulty. Your cardio sessions remain the same though, just so you can build on your fitness without unnecessary changes to every part of your program. We now know more about fat loss and muscle building than ever before.

While swimming is a great way to lose weight, it’s impossible for any form of exercise to reduce fat on a specific area of your body, for example, the belly. To lose belly fat, you’ll have to lose fat across your entire body, and in the process, you’ll lose some belly fat as well. Remember, losing weight isn’t just about hitting the gym—it’s a full-body, full-life commitment. While effective weight loss exercises like strength and HIIT are key, lifestyle factors greatly affect your results. Understanding how weight loss exercises impact metabolism, calorie burn, and body composition is key to effective weight loss. You’re able to exercise for a shorter length of time, yet complete a more intense and strenuous workout.

To ramp up your weight-loss efforts with Pilates, consider pairing it with a balanced diet or other workouts like weightlifting or aerobic exercises. Apart from helping you lose weight, Pilates is also good for easing lower back pain and enhancing your overall physical capabilities like strength, balance, agility, stamina, and general fitness. Just pick an exercise you like, such as running, jumping, or biking, and set your high-intensity and low-intensity periods. Additionally, several studies have found that HIIT is great for burning off belly fat, which is linked to various long-term health problems. According to research from Harvard Health, a person weighing 155 pounds can burn approximately 167 calories by walking at a moderate speed of 4 mph for half an hour. Russian twists are another great exercise for flat and chiseled abs.

Repeat this process several times, keeping your legs perpendicular to the floor and your abs engaged throughout the exercise. If you want to make it more challenging, use an exercise ball. Instead of placing your legs on sliders or towels, balance your legs on top of the ball.

Push yourself out of your comfort zone, yet be cautious of any injuries, he adds. Dead bugs “strengthen mad muscle reviews core muscles, including abdominals and lower back, improves stability and coordination, and helps alleviate lower back pain,” Costello says. Consistency is key—aim for 3-5 exercise days per week, maintaining variety to prevent plateaus and keep your workouts engaging. Mountain climbers can burn approximately 10 calories per minute, depending on speed and intensity. Although NEAT isn’t a formal type of exercise, it plays a significant role in overall energy expenditure and can contribute to weight loss. Exercise increases insulin sensitivity, which allows the body to utilize carbohydrates more effectively for energy instead of storing them as fat.