Weight Loss Exercise: Lose Weight With Exercises

Exercise plays an important role in weight loss. You burn calories through movement, and adding muscle also helps you burn calories. Combined with a healthy diet, exercise can boost energy, alleviate inflammation, reduce the risk of disease, and improve mental performance.

Try to be as active as you can on a daily basis. Ride a bike or walk as much as possible to places instead of driving, take the stairs instead of the elevator whenever you can, involve family and friends in activities such as throwing a football or frisbee, and do some exercise during breaks at work or school. You burn calories with activities such as gardening, raking the lawn, and shoveling snow.


Any type of movement or activity that strengthens your muscles will be beneficial for you. This article will discuss the various forms of weight loss exercise, their benefits, and how to incorporate them into your workout routine.


Aerobic Exercise

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Also known as cardio exercise, aerobic exercise increases your heart rate, improves circulation, and is a great way to lose weight. Examples include walking, running, swimming, cycling, rowing, and skipping rope.

Aerobic exercises are simple to perform and are enjoyed by people of all ages. For example, kids love being in the pool and youth swimming lessons are popular, while seniors enjoy swimming because it is a low-impact exercise that strengthens muscles and is easy on the joints.



Don’t underestimate the health benefits of walking. According to the Mayo Clinic, you can burn about 150 calories with 30 minutes of brisk walking. A Healthline Media article discussed a study in which 11 moderate-weight women did brisk daily walking and dropped 17 pounds on average after six months.

The women started losing weight once they got up to walking at least 30 minutes a day.


In addition to weight loss, walking has many mental and emotional health benefits. Outdoor activity calms the mind, reduces stress, and helps you connect with nature. You can explore parks, paths, and neighborhoods in your community by walking.

It is an excellent activity to do with family and friends, which strengthens bonds. It is easy to maintain a conversation with someone while walking compared to more vigorous forms of exercise.



Weight loss Exercise

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Running is another great way to burn calories and enjoy the outdoors. It’s important to start slow, and gradually increase the speed and distance. Starting out too fast and being unable to complete your distance can leave you feeling discouraged.

For any weight loss plan, it’s important to have small successes along the way to stay motivated. If you set out to run five miles, you’ll feel a sense of accomplishment for completing the distance even if it’s at a slow pace.


Hitting the pavement so often with running can be tough on the joints, so a proper warm-up and cool-down is important. Some people prefer running on grass, along the beach, or around a track. Running up a hill is a great way to strengthen leg muscles.


Running fits well with weight loss because long-term goals are often set for both. Most people shouldn’t try to lose more than a pound or two a week (you need to consume enough calories to get all the nutrients you need, and you don’t want to over-train).

Long-range weight loss goals, such as losing 30 pounds in a year, are popular. In the same way, people often give themselves long-range running goals such as completing a marathon after a year of training. If you focus on your running goal and have success with it, the weight loss will naturally come and you don’t need to constantly be stepping on the scale.



Riding a bike is one of the simplest activities to perform. It’s also an excellent weight loss exercise. According to Harvard Health Publishing, you can burn between 240-336 calories (depending on body weight) by cycling 12-13.9 miles per hour for 30 minutes, and that rises to 495-693 calories when the cycling is done at more than 20 miles per hour.


Cycling is a great form of transportation. Suppose, for example, it takes you 30 minutes to drive to a certain destination. If you hop on your bike instead and find a path with few stop signs and traffic lights, you can get to your destination in almost the same amount of time. Simply by travelling to and from places on your bike, you’ll burn calories, tone your leg muscles, and benefit the environment.


Skipping Rope

For many cardio activities, you need to perform the activity for a long duration to gain the benefits. That’s not the case with skipping rope. It’s not easy to jump rope continuously for more than a few minutes. This makes it a time-efficient exercise. You’ll feel the burn in the calves, and you’ll work up a sweat in no time.


For any weight loss program to be successful, it needs to be sustained over time. A big part of that is staying injury free. Warming up prior to a workout is important for loosening up the muscles and preventing injury, and skipping rope is one of the best warm-up exercises. It’s a full-body movement that increases your heart rate in a short duration of time.


Cardio Machines

Many people prefer to do their aerobic workouts on machines. These include treadmills, ellipticals, stationary bikes, the StairMaster, and the Jacobs Ladder. If it’s a cold or rainy day, it can be more comfortable to go on a cardio machine than to run or cycle outside.

If you get back to your hotel room late at night while on a trip and you want to get a workout in, you might prefer to ride the stationary bike in the hotel gym rather than run outside in the dark in a neighborhood you’re not familiar with.


The convenience of cardio machines is important for weight loss. Daily activity is needed to lose weight, and sometimes machines provide the best options. They also complement other forms of exercise.

Using the StairMaster can help you with walking up the stairs in your apartment or office. The Jacobs Ladder is a climbing machine that is excellent training for rock climbing. Running on a treadmill with an incline can be part of your long-distance training program.


Cardio machines are great for progression, and it is easy to abandon a weight loss program if you are not seeing progress. Most machines will have settings where you adjust the resistance, speed, incline, etc. You can gradually increase the difficulty at a pace that is comfortable for you.


High Intensity Interval Training

A popular type of weight loss exercise is high intensity interval training (HIIT), which involves short bursts of activity known as anaerobic exercise. Spin classes incorporate this form of training. For example, you might cycle as fast as you can for 30 seconds, bike slower for 30 seconds, and then repeat the sequence.

A 2019 BBC Health article cited a study published in the British Journal of Sports Medicine which suggested that HIIT may be more effective than workouts that are longer but less intense for losing weight.


How to Use HIIT

A HIIT workout can combine movement and strength training, and both are effective ways to burn calories and lose weight.

A workout can look like this: skip rope for one minute, rest for 30 seconds, pushups for 30 seconds, rest for 30 seconds, squat jumps for 30 seconds, rest for 30 seconds, high-knee running for one minute, rest for 30 seconds, and so on. You can incorporate a lot of different exercises in a short duration of time, so HIIT is a great way to target all the major muscle groups.


You burn more calories the faster you run, and HIIT is a great way to improve your speed. For example, suppose you regularly run around a 400-meter track. It may seem repetitive to run around the track time and time again.

Mix it up by incorporating sprinting. Sprint for 100 meters, jog the rest of the way around the track, and keep repeating the sequence. Finish your workout with a fast 400-meter run around the track, a distance that combines speed and endurance.


HIIT workouts can be higher-impact and more demanding on the joints than low-intensity workouts. For an activity that is easy on the body, do a HIIT workout in the pool. Alternate between swimming as fast as you can for a few laps and swimming for a longer duration at a slower pace. You can also do other exercises in the pool such as running, jumps, and squats.


Kickboxing gyms incorporate HIIT. Stations are set up where you either kick or punch a bag with high intensity, or do a strength training exercise, for a few minutes, followed by about 30 seconds of low-intensity exercise before moving on to the next station.

Kickboxing gyms have trainers that guide you through the workout. This helps keep you motivated, and motivation is a key component to any weight loss program. A trainer also teaches you the proper form, which is important for preventing injury and performing exercises effectively.


The Convenience of HIIT

People often cite a lack of time as a reason for not starting or for stopping a weight loss program. If you have a busy day of work, family commitments, and other obligations, it can be difficult to find the time to go for a one-hour run or bike ride.

You may not gain benefits from a cardio workout unless you can perform it for a long duration of time. On the other hand, you can get a full-body workout and burn a lot of calories in as little as 20 minutes of HIIT exercise. If you’re short on time, HIIT workouts might be your best option.


A HIIT workout can be performed anywhere. At home, you can do exercises such as running on the spot, jumps, and lunges. At a park, you can run up steps, find a bar for pullups, and do elevated pushups on a bench. You can take part in a circuit-training class in a gym where a trainer leads you through various exercises.


Strength Training

Also known as resistance training, strength training is an effective way to lose weight. When you increase muscle mass, you burn more calories even at a resting state. Strength training can improve performance in athletic competition.

For example, a football player will spend a lot of time in the off-season lifting weights to repair muscles and get stronger.

Professional and recreational athletes often find their performance improves by targeting certain muscles that are used in their sport (for example, doing shoulder exercises to help throw a baseball).

Many different forms of equipment are used for strength training, and they can also be done with no equipment.


Bodyweight Exercises

People new to resistance training should start with bodyweight exercises to build a solid foundation. You don’t want to start lifting weights right away, since you are at a greater risk of injury if your muscles aren’t strong enough yet.

A setback like that can be harmful to your weight loss program. Bodyweight exercises are generally simple to perform and they can conveniently be done at home. Exercises such as squats, leg raises, and planking improve balance and posture.

Bodyweight workouts can help prepare you for exercises using weights. For example, barbell squats should only be performed once you’ve reached a comfort level with bodyweight squats.


You don’t need any equipment for bodyweight exercises, which is another reason to start with them for a weight loss program. You don’t want to spend money on weights, machines, or a gym membership until you find out what types of exercises you enjoy and work best for you.

You’ll be able to perform a wide variety of exercises and increase your fitness knowledge with bodyweight workouts. Once you’re ready, you can look into different types of equipment and gyms to enhance your strength training program.


Weight Training

Examples of weights that are used for strength training include dumbbells, barbells, kettlebells, and medicine balls. Cable machines, in which handles, ropes, and bars are used as attachments, are also popular.

Weights are particularly beneficial for strengthening the upper body, since there are fewer effective bodyweight exercises for the upper body than there are for the legs and core.

For bodyweight exercises, the difficulty is generally increased by performing more reps, but that often makes the workout more time-consuming. When you use weights, the difficulty is generally increased by increasing the weight and keeping the number of reps the same, making weight training time-efficient.


Resistance Bands

Resistance bands can be used for almost any type of weight loss exercise. You can put a band around your legs for squats, or a band around your wrists for pushups. Resting your knee on a long band can assist you for pullups.

Your body is under tension throughout the entire exercise when you use resistance bands. Bands add variety, and this is important for a weight loss program.

If you do the same exercises the same way all the time, you might get bored and lose motivation. Find creative ways to use resistance bands and you’ll add enjoyment to your workouts.



Many people choose sports for weight loss exercise. According to Harvard Health Publishing, you can burn between 210-294 calories (depending on body weight) by playing tennis or soccer for 30 minutes, 240-336 calories by playing basketball or beach volleyball for 30 minutes, and 360-504 calories by playing 30 minutes of handball.

If you enjoy competition, sports provide an excellent way to stay focused and motivated during your weight loss program. When you run all over a soccer field trying to score a goal or prevent a goal, for example, you might get so swept up in the action that you don’t even think about the exercise you’re doing. This makes it easier to fun faster and for a longer duration.


Sports are also great for people who are community-oriented and enjoy being part of a team. You can make a lot of friends and contribute to your community in many ways (such as volunteering as a coach) when you get involved in a sport. This helps keep you active in the sport because you want to motivate and inspire others, making it easier to maintain a healthy lifestyle and a healthy weight.


Exercise and Holistic Health

Weight gain and weight loss depend on many factors, such as exercise, diet, sleep, mood, and stress. When you exercise regularly, you’re more motivated to eat healthy, your sleep and mood are better, and you’re more likely to fight off stress.

To kickstart a weight loss program, often the easiest thing to do is some light cardio such as walking or cycling, or an activity with friends such as rowing or canoeing. Now you’re energized to increase the intensity, you’ve gained a great appreciation of the importance of being fit, and maintaining a healthy diet and a healthy lifestyle will become much easier.