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10 Best exercises for weight loss

Team AckoFeb 13, 2024

Exercising regularly not only helps you lose weight or look fit, but also offers long-term health benefits. If you are a beginner or wish to engage in multiple exercise routines for weight loss, this article is for you.

Read ahead to know 10 best exercises for weight loss.





List of 10 effective exercises for weight loss

Here’s a list of some of the most effective exercises for weight loss.

1) Zumba

Zumba is a type of interval training exercise. Zumba lessons alternate between high- and low-intensity dancing steps meant to increase the heart rate and cardiac endurance. You can begin cautiously if necessary, or you can dance your heart out if in good form. Zumba is for you if you simply enjoy moving your body to music. 

If you have been inactive, have any medical conditions, or take any medications, consult with your doctor before enrolling in a class to ensure Zumba is good for you. Also, inform teachers about your fitness level and any health concerns you have before class so they can make appropriate adaptations if needed. If you have knee or back issues or arthritis, avoid high-impact exercises.


High-Intensity Interval Training (HIIT) is one of the most effective weight loss exercises that can be performed at home without the use of any equipment. It aids in the burning of calories and the acceleration of metabolism.

By performing this activity, you may quickly raise your fat-burning potential. As a result, practising ~20 minutes of regular HIIT can help you burn more calories. It is important to remember that HIIT should be avoided by those who are injured, pregnant, unwell, or in their first 3-6 months period after giving birth, as well as people who have any type of medical condition.

3) Going for a walk

Walking is regarded as one of the most effective fat-burning workouts. Walking is an excellent way for beginners to begin their journey towards good physical fitness. You can simply put on your headphones, listen to your favourite podcast, and walk! Once comfortable, you can increase the duration of your walking sessions.

Walking allows people to burn a significant quantity of calories without having to use any equipment. You can further increase the effectiveness of this exercise by using the stairs instead of the elevator, going for a walk during lunch breaks, walking during a phone call, etc.

4) Lifting weights

Weight training is a good option for people looking for weight loss exercises. According to Harvard Health, a person weighing 70 kg can burn around 112 calories by doing 30 minutes of weight exercise. Weight training can assist in increasing strength and muscle growth, which is related to Resting Metabolic Rate (RMR). The number of calories burned during resting is referred to as RMR.

According to another study, resting metabolism can remain elevated for up to 38 hours following weight exercise. As a result, an enhanced metabolic rate burns more calories. 

5) Doing Yoga

Both physical exercise and meditation are included in this type of workout. After a hard day, yoga not only helps you lose weight but also cultivates mindfulness. Regular yoga sessions coupled with the right diet and other exercises can result in substantial weight loss and decreased BMIs. Ashtanga and vinyasa yoga techniques can aid in burning calories. Yoga can be practised at home or in fitness centres with professional instructors.

Yoga can also speed up your metabolism and aid in muscle growth. Mindfulness and stress reduction also help with behavioural improvements. 

6) Going for a run

Another helpful weight loss exercise is jogging. Regular jogging or running can help people shed a considerable amount of weight.

It helps people burn dangerous visceral fat, sometimes known as belly fat. Visceral fat damages internal organs and contributes to chronic ailments such as heart disease and diabetes.

Begin by jogging or running for 20 to 30 minutes, and you will gradually see the results. If you are experiencing knee pain, you can jog or run on flat surfaces such as grass.

7) Going for a swim

Another great exercise for losing weight is swimming. A person weighing 70 kgs may swim for 30 minutes and burn about 233 calories, according to Harvard Health.

Additionally, the weight loss effects of various swimming techniques vary. The backstroke, for instance, can help a person weighing 70 kg burn 289 calories. And 30 minutes of butterfly and breaststroke can help you burn 372 and 409 calories, respectively.

Along with burning calories, swimming aids in body toning and muscle relaxation in the main muscle groups (arms, legs, glutes, and hips). Additionally, this exercise is a more tolerable option for weight loss for those with joint issues or injuries.

8) Jumping rope

Even while jumping rope isn't generally thought of as a weight loss activity, it is undoubtedly one of the best. For instance, a person weighing 72 kg can burn up to 318 calories by jumping rope for 30 minutes. 

This exercise works every muscle in the body. The arms and shoulders are immobile when the rope is moved from the wrists. Jumping rope is a great exercise for calorie burning, cardiovascular health, overall body toning, and coordination.

9) Pilates workouts

Pilates is one of the simplest indoor weight loss activities for beginners. According to research conducted by the American Council on Exercise, a 30-minute beginner's Pilates class can burn 138 calories for a person weighing 64 kg. In addition, if they choose an advanced class, they can burn 168 calories at the same time.

It's important to note that Pilates doesn't burn nearly as many calories as cardiovascular exercises like jogging. It can, however, help relieve lower back discomfort; and increase strength, balance, and overall fitness.

10) Cycling

Cycling is the ideal workout for weight loss because it is low-impact and customisable. Cycling can assist in strengthening knees and hamstrings in addition to aiding in weight loss.

Cycling at a high intensity helps to reduce fat, enhance weight loss, and boost metabolism. It also helps to build muscle, which allows for increased calorie burn even when resting.

Frequently asked questions

Here are some common questions and their answers about exercise and weight loss.

Can regular exercise affect mental health?


Regular exercise can affect mental health by lowering depression, anxiety, and bad moods; and enhancing self-worth and cognitive function.

Is it necessary to exercise every day?


Every day, try to complete at least 30 minutes of light exercise. You may need to exercise more to lose weight or meet specific fitness objectives.

Is it necessary to eat before exercising?


Exercising without eating anything may not be harmful. Instead, it can be beneficial for you, as per your goal. However, exercising without eating increases the risk of feeling sluggish or light-headed due to low blood sugar. Please consult a fitness professional or a doctor to know whether you should eat or not before exercising, as the answer might vary from person to person.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.


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