7 Best Exercises for Weight Loss

It is no secret that exercise is an amazing tool for weight loss. But which exercise is best suited for you? You’re expending all of that energy working out, don’t you want to know if it’s worth it? If you are more experienced, you may find an exercise that you didn’t know had so many benefits. Or maybe you need something to switch up your workouts and shake up your routine!

Other benefits of exercise, include better hormone regulation, sleep and reduced risk of disease.

Stay until the end for important tips!



swimmers, swimming, pool

On average, a 180-pound person swimming for 30 minutes will burn 400 calories swimming fast, and 250 calories swimming slower. The more you weigh and the faster you swim, the more calories you will burn.

Many people dismiss swimming when deciding what exercise, they should do for weight loss. Due to it being low impact on the body’s joints, it is a great option for people that experience joint pain or injuries. This also allows you to swim more regularly than you could run or jog. This results in more calories burned per week.

There have been numerous studies regarding the benefits of swimming regularly. The most memorable being this study. It describes a 12-week study of women that swam for 60 minutes, 3 times a week. Benefits included reduced cholesterol, improved flexibility and reduced body fat.




Skipping is the most effective cardio exercise, burning 300-600 calories/30 minutes of jumping rope.  

This blast from the past, may remind of your childhood. This time around it may not be so enjoyable…just kidding! Alongside its great calorie burning ability, skipping also increases your flexibility. It boosts mental health by releasing endorphins as your heart rate rises and your blood flow improves.

It can be done at home, which is a massive positive if you’re just starting your fitness journey (we all know the anxiety of our first gym sessions!). Jumping rope uses most, if not all, of the body’s muscles whilst improving your co-ordination. As it burns calories, it burns fat, which is why you’re all here!

To see more benefits of skipping, check out our Pinterest Pin.


Weight Training

training, press, legs

The number of calories you burn whilst weightlifting will vary. It will depend on how much you weight and how heavy you are lifting. Typically, a 200lb person lifting weights for 30 minutes will burn around 280 calories.

The calories burned may not seem so appealing at face value. When you build muscle, it will raise your resting metabolic rate. This is how many calories your body burns in a resting state. So, the more muscle you have, the more calories you will burn at rest.

One study showed that over a 24-week period of training, there was a 4% increase in metabolic rate for women. This meant that they burnt 50 more calories per day when resting (350 calories per week!). In men the metabolic rate increased by 9% or 140 calories per day. This can make an immense difference when trying to lose weight.



round, road cycling, people

The average person will burn between 450 and 750 calories per hour cycling. However, this will depend on your weight, speed and the terrain you are cycling on. Here is a calculator to estimate the calories you would burn.

Cycling is the perfect exercise for improving fitness and losing weight. It is suitable for anyone at any fitness level and at any point of their weight loss journey. The fact that it is low impact on the joints and non-weight bearing, are massive positives of cycling.

Numerous studies have shown that cycling has many benefits like increased insulin sensitivity and lower risk of heart disease.



people, woman, yoga

The calories burned doing yoga will depend on your weight, type of yoga and the length of the yoga class or routine. It is estimated that a 30-minute yoga class will burn between 100 and 300 calories.

Yoga has many benefits including, increased flexibility, weight loss and mindfulness. You can join a gym to practice yoga, or you can do it at the comfort of home. To learn how these benefits, and many more, will have a positive impact on your life. Check out our other blog post – 10 Benefits of Practicing Yoga.   

A study among women showed that doing yoga just twice a week for 90 minutes, resulted in a reduction of 1.5 inches in waist circumference.   


Interval Training (HIIT)

tyre flipping, hardcore training, crossfit

Interval training is usually short but very intense. Also known as HIIT (High Intensity Interval Training). This means that you can burn a lot of calories in a short amount of time, at home! You can burn approximately 290 calories during a 30-minute HIIT workout.   

Interval training can be used in any type of exercise; running, cycling or jumping. For example, you can run for 30 seconds at 100% effort and then run at a slower pace, around 50% to recover. Repeat this pattern for 10-30 minutes.

Multiple studies have shown that using interval training into your workouts can effectively burn belly fat



people, man, exercise

The calories you burn whilst running will depend on the pace you are running at, and the time you are running for. On average, you will burn 500-800 calories an hour at 10-minute mile pace.

We recommend that you don’t run too hard too soon. Running is quite high impact on your joints and muscles. This means that your body will take time to adjust, especially if you are a beginner. If longer distance runs are hard on your body you can opt for interval runs, as explained above.

It is wise to get a pair of running shoes that provide cushion and support for your feet, knees and ankles.


Important Tips

When exercising it is important to take time before your workouts to warm-up, and after workouts to warm-down. Both a warm-up and warm-down usually consist of the same things; light cardio and stretching.

The warm-up will prepare your muscles and joints for the session ahead, lowering the risk of injury and increasing performance levels. The warm-down will release any lactic acid and reduce tightness in your muscles. This reduces the aches and pains that may follow working out when you are a beginner. Foam rolling pre and post workout is a great way to loosen your muscles.

For more workout recovery tips visit our previous blog- The Importance of Recovery.