Exercise helps you lose weight by burning extra calories, keeping your muscle and improving your health. The best exercise is one you’ll actually do regularly. Here are 10 of the most effective options and how to fit them into your week.
Quick answer: The best exercises for weight loss are walking, cycling, skipping, swimming, running, HIIT, yoga and strength training like squats and deadlifts. Combine daily movement with 2 to 3 strength sessions a week, and pair it with a small calorie deficit for the best results.
How Much Exercise Do You Need?
The World Health Organization recommends at least 150 to 300 minutes of moderate activity a week (or 75 to 150 minutes of vigorous activity), plus muscle-strengthening at least twice a week. For weight loss, the higher end of this range helps.
10 Best Exercises for Weight Loss
1. Walking
Easy on the joints and simple to do every day. A brisk 30 to 60 minute walk is a great foundation.
Summary: Best for beginners and daily calorie burn.
2. Cycling
Indoors or outdoors, cycling burns plenty of calories and is gentle on your knees.
Summary: Great low-impact cardio.
3. Skipping
Burns a lot of energy in a short time. Start with 30 seconds on, 30 seconds off.
Summary: High calorie burn, but high-impact.
4. Strength Training
Helps you keep muscle while losing fat, so you look toned rather than just smaller.
Summary: Essential for keeping muscle.
5. Swimming
A full-body, joint-friendly workout.
Summary: Great if you have joint pain.
6. HIIT (High-Intensity Interval Training)
Short bursts of hard effort with rest in between. Example: 30 seconds of mountain climbers, 30 seconds rest, repeated 10 times.
Summary: Efficient when you’re short on time. 1 to 2 sessions a week.
7. Yoga
Burns fewer calories than cardio, but improves flexibility, strength and stress control, which can help with emotional eating.
Summary: Supports overall wellbeing.
8. Weight Training With Free Weights
Dumbbell and barbell exercises like presses, rows and lunges build strength and muscle.
Summary: Builds a stronger, more toned body.
9. Jogging or Running
Burns more calories per minute than walking. Build up gradually to avoid injury.
Summary: High calorie burn for fitter people.
10. Squats and Deadlifts
These big lifts work your largest muscles and burn a lot of energy. Learn good form with light weights first.
Summary: The most effective strength exercises.
Tips for Weight Loss
- Eat plenty of protein to stay full and protect muscle.
- Eat more vegetables for fibre and volume.
- Drink water instead of sugary drinks.
- Sleep 7 to 9 hours. The CDC recommends at least 7 hours for adults.
- Remember: exercise helps, but diet usually matters more for weight loss.
Frequently Asked Questions
Which exercise burns the most calories?
Running, skipping, swimming and HIIT burn the most per minute, but the best exercise is the one you’ll do consistently.
Is cardio or weights better for weight loss?
Both. Cardio burns calories, while weights help you keep muscle. Combine them.
How quickly will I lose weight with exercise?
Combined with a small calorie deficit, about 0.5 to 1 kg a week is a healthy pace, according to the CDC.
The Bottom Line
The best exercises for weight loss combine daily movement like walking or cycling with 2 to 3 strength sessions a week and the occasional HIIT workout. Choose activities you enjoy, build up gradually and pair them with a healthy diet for lasting results.
This article is for general information only. If you have a medical condition, take regular medication, are pregnant or breastfeeding, or have a history of eating difficulties, please speak to your doctor before starting a weight loss plan.
Sources
- World Health Organization: Physical activity
- CDC: Steps for Losing Weight
- CDC: Sleep in adults, facts and stats
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
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