8 Best Exercises to Lose Weight 2023: A Comprehensive Guid

Dr. Aqsa Naim

Updated on:

Best Exercises to Lose Weight

Best Exercises to Lose Weight: When it comes to weight loss, the most challenging question is where to start. Many exercises are helpful for weight loss, but it is difficult to determine which works best for you. Taking a careful diet also gives little result, but exercising with it boosts metabolism and helps more in weight loss. According to research, morning exercise is the best exercise for weight loss.

Additionally, many people feel stressed while struggling with the problem of weight loss. Thus, it would help if you chose an exercise to reduce your weight and stress. Whether you are a beginner or an experienced fitness enthusiast, starting your day with a workout will be the key to achieving your weight loss goals.

Best Exercises to Lose Weight

Best Exercises to Lose Weight

High-intensity interval training (HIIT), strength training, cardio, and yoga are some of the most important exercises to help you lose weight quickly and keep your mind stress-free. If you are looking for practical weight loss exercises, this exercise can shed your extra pounds. By including these exercises in your daily routine and following them, you can meet your weight loss goal and get a healthy mind and body.


If you have just started your weight loss journey, you should start from the beginner level. To avoid heavy exercise, you can do simple tasks like walking. Walking is a great easy, and effective exercise that will help you burn 167 calories in half an hour. The best time to walk is in the morning, but if your schedule is hectic, you can take a break in the office and do a little walk. Similarly, take a little walk after lunch and dinner whenever you have time. Taking the stairs instead of the elevator can also be a great option.


Best Exercises to Lose Weight

Jogging is the most effective way to shed extra pounds for people who want to achieve their weight loss goals while avoiding heavy exercise. By just jogging daily, you can burn calories and improve your metabolism. This is the safest option if you have a bone problem and cannot tolerate the heavy exercise. That’s why along with running, you should also include jogging in your weight loss plan because it improves overall health along with reducing weight.

Strength Training

Strength training is one of the best exercises to lose weight that helps you shed weight and improve your overall health. It protects you from fatal diseases like the heart and maintains a healthy body and mind. Apart from running and jogging, strength training is also an effective exercise that enhances metabolism by burning more calories in less time.

Cardiovascular Exercise

It is called Cardiovascular Exercise because it includes all those cardio exercises that are designed to keep your heart rate up and burn calories at a faster rate than other exercises. As part of cardio, you can include a variety of activities such as running, swimming, cycling, and dancing. According to my experience, Cardio keeps your mind calm and proves helpful in reducing your weight in less time.

Best Exercises to Lose Weight

HIIT Exercise

High-intensity interval training (HIIT) exercises are a form of high-intensity exercise. HIIT is the most effective method to lose weight, as it proves to be much more helpful in reducing belly fat than other weight loss methods. Running, cycling, weight lifting, and any other exercise you find helpful to lose weight can be incorporated into HIIT for weight loss. The exercises of 10-30 minutes are designed to make you achieve the fitness goal the fastest by burning as many calories as possible from the body during the exercise period.


Planks are essential to weight loss exercises for people looking to reduce their body fat from head to toe. Plank is a good exercise because it keeps your whole body engaged, which is something that is not possible during other exercises. Therefore, Plank is known to reduce your weight by quickly burning more calories with less effort. The Plank exercise will strengthen your core, back, arms, and legs and burn body fat all over your body. By modifying the exercise, you can also increase the intensity of the exercise. I recommend that all weight loss champions include Planks as part of their exercise routine to see the wonders they can achieve.

Best Exercises to Lose Weight


Swimming is one of the fastest weight loss exercises because it burns 255 calories in 30 minutes. It is impossible to find a better exercise than swimming, which reduces the whole body’s weight so quickly. Swimming is a great exercise that will give you surprising results if you include half an hour of it in your routine.


Yoga is a physical exercise that is easy to do anywhere, which makes the body flexible and helps reduce stress. Yoga can also help you lose weight, but it’s considered a less effective exercise compared to the rest. This exercise can help you maintain a healthy weight and keep your mind relaxed. you can use this ultimate weight loss guide to get your fitness goal quickly.

Check Which Exercise Burn The Most Calories?

ExerciseCalories Burned
Jogging/Running372 to 700 calories per hour
Skipping Rope500-1300 calories per hour depending on weight
PlankingBetween 2-5 calories per minute (120-300 calories per hour)
Mountain Climbers Planks650 – 700 calories per hour
Pull ups1 calorie per pull up
Push upsAbout 171 calories within 15 minutes (around 343 calories in 30 minutes)
Squats19-44 calories per every 5 minutes (100-222 calories for every 25 minutes)
Lunges90 calories per 15 minutes
YogaBetween 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session)


How often should I exercise to lose weight?

Aim to exercise at least 30 minutes a day, five days a week, to achieve weight loss results. However, the more you exercise, the more weight you’ll lose.

Can I lose weight without exercise?

While it’s possible to lose weight without exercise, incorporating physical activity into your routine can help you achieve your goals faster and improve your overall health.

How long does it take to see weight loss results from exercise?

Results can vary depending on your starting weight, exercise routine, and diet. However, you can typically expect to see noticeable weight loss results within a few weeks to a few months of starting these Best Exercises to Lose Weight.




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