In addition to diet, exercise is one of the most common strategies used by those trying to lose extra pounds. Burn calories, and this plays a key role in weight loss.

In addition to helping you lose weight, exercise has been associated with many other benefits, including improved mood, stronger bones and a reduced risk of many chronic diseases.

Here are the 8 best exercises for weight loss.

Weight loss with walking


Walking is one of the best exercises for weight loss – and for good reason.

It is a convenient and easy way for beginners to start exercising without feeling overwhelmed or having to buy equipment. It is also a lower impact exercise, which means it does not stress your joints.

According to Harvard Health, a 70-pound person is estimated to burn about 167 calories every 30 minutes of walking at a moderate rate of 6.4 km / h.

A 12-week study of 20 obese women showed that walking for 50–70 minutes 3 times a week reduces body fat and waist circumference by approx. 1.5% and 2.8 cm, respectively.

It is easy to include walking in your daily routine. To add more steps to your day, try walking during the lunch break, climbing the stairs to work, or taking your dog for extra walks.

To get started, aim to walk for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of your walks as you get fitter.


Walking is an excellent exercise for beginners, because it can be done anywhere, does not require equipment and puts minimal stress on the joints. Try to incorporate more walks into your daily activities.

Jogging or running

Jogging and running are great exercises that help you lose weight.

Although they seem similar, the key difference is that, in general, a jogging pace is between 6.4 and 9.7 km / h, while a running pace is faster than 9.7 km / h.

Harvard Health estimates that a 70-pound person burns approximately 298 calories in 30 minutes of jogging at 5 km / h or 372 calories in 30 minutes of running at 9.7 km / h.

Moreover, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat is deposited around your internal organs and has been linked to various chronic diseases such as heart disease and diabetes.

Both jogging and running are great exercises that can be done anywhere and are easy to include in your weekly routine. To start, try jogging for 20-30 minutes 3-4 times a week.

If you think that jogging or running outdoors can cause problems for your joints, try running on softer surfaces, such as grass. Many treadmills also have a built-in shock absorber, which eases strain on the joints.


Jogging and running are great weight loss exercises that are easy to include in your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases.


Cycling is a popular exercise that improves your fitness and can help you lose weight.

Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to ride a bike while indoors.

Harvard Health estimates that a 70-pound person burns about 260 calories every 30 minutes on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a stationary bike on a moderate pace of 19–22.4 km /.

Not only is cycling great for weight loss, but studies have found that people who ride regularly have better overall fitness, increased insulin sensitivity and a lower risk of heart disease, cancer and death. compared to those who do not pedal regularly.


Cycling is excellent for people of various physical conditions and can be done on a bicycle outdoors or indoors on a stationary bicycle. It has been associated with various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.

Weight training


Weight training is a popular choice for people who want to lose weight.

According to Harvard Health, a 70-pound person is estimated to burn about 112 calories in 30 minutes of weight training.

Weight training can also help you increase your strength and stimulate muscle growth, which can increase your resting metabolic rate (CMA) or influence how many calories your body burns at rest.

A 6-month study showed that simply performing 11 minutes of strength-based exercise, 3 times a week, led to an increase in metabolic rate of 7.4%, on average. In this study, this increase was equivalent to burning an additional 125 calories a day.

Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equates to the additional burning of about 140 calories each day. Among women, the increase in metabolic rate was almost 4%, or 50 calories more per day.

In addition, numerous studies have shown that your body continues to burn calories many hours after a weight training, compared to aerobic exercise.


Weight training can help you lose weight by burning calories during and after your workout. It can also help you build muscle mass, which in turn will increase your metabolic rate at rest – the number of calories that your body has. it burns them at rest.

Interval training

Interval training, more commonly known as high-intensity interval training (AIMI), is a generic term that refers to short bursts of intense exercise that alternate with recovery periods.

Usually, an AIMI workout lasts 10-30 minutes and can burn a lot of calories.

A study of 9 active men found that AIMI burned 25-30% more calories per minute than other types of exercise, including weight training, cycling and treadmill running.

This means that AIMI can help you burn more calories while spending less time on exercise.

Moreover, numerous studies have shown that AIMI is especially effective in burning belly fat (visceral), which is linked to many chronic diseases.

AIMI is easy to include in your exercise routine. All you have to do is choose a type of exercise, such as running, jumping or cycling, as well as training and rest time.

For example, pedal as hard as you can on a bicycle for 30 seconds, followed by pedaling at a slow pace for 1-2 minutes. Repeat this pattern for 10-30 minutes.


Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, cycling and more. Including interval workouts in your routine can help you burn more calories in less time.


Swimming is a fun way to lose weight and get in shape.

Harvard Health estimates that a 70-pound person burns about 233 calories in half an hour of swimming.

The way you swim seems to affect how many calories you burn. In 30 minutes, a 70-pound person burns 298 calories by backing, 372 calories by swimming in bras, 409 calories by swimming in butterfly, and 372 calories by treading water.

A 12-week study of 24 middle-aged women found that swimming for 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and reduced several risk factors for heart disease, including cholesterol. totally high and blood triglycerides.

Another advantage of swimming is its reduced impact on the joints. This makes it an excellent option for people who have damaged their joints or have joint pain.


Swimming is a great exercise for people who want to lose weight. Moreover, it can help improve flexibility and reduce risk factors for various diseases.

Weight loss with Yoga

Yoga is a popular way to exercise and relieve stress.

Although not commonly thought of as a weight loss exercise, it burns an appreciable amount of calories and offers many additional health benefits that can promote weight loss.

Harvard Health estimates that a 70-pound person burns about 149 calories in 30 minutes of yoga.

A 12-week study of 60 obese women found that those who participated in two 90-minute yoga sessions a week experienced greater reductions in waist circumference than those in the control group – averaging 3.8. cm.

In addition, the yoga group experienced improvements in mental and physical well-being.

In addition to burning calories, studies have shown that yoga can contribute to mindfulness, making you more resistant to unhealthy foods, controlling overeating, and better understanding your body’s hunger signals.

Most gyms offer yoga classes, but you can practice yoga anywhere. This includes the comfort of your own home, as there are plenty of guides online.


Yoga is an excellent weight loss exercise that can be done almost anywhere. Not only does it burn calories, but it also teaches you mindfulness to help you resist food cravings.


Pilates is a great beginner-friendly exercise that can help you lose weight.

According to a study sponsored by the American Exercise Council, a person who weighs about 64 kilograms would burn 108 calories in a 30-minute Pilates class for beginners or 168 calories in an advanced class for the same duration.

Although Pilates may not burn as many calories as aerobic exercise, such as running, many people find it enjoyable, which makes it easier to follow over time.

An 8-week study of 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times a week significantly reduced waist, stomach, and hip circumference compared to a control group that did not exercise. physical in the same period.

In addition to weight loss, Pilates has been shown to reduce back pain and improve your endurance, balance, flexibility, endurance and overall fitness level.

If you want to give Pilates a try, try to include it in your weekly routine. You can do Pilates at home or at one of the many gyms that offer Pilates classes.

To further increase weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.


Pilates is a great exercise for beginners that can help you lose weight while improving other aspects of your fitness, such as endurance, balance, flexibility and endurance.

How many pounds can you realistically expect to lose weight?

The answer to the question depends on many factors.

These include:

  • Starting weight. People who weigh more tend to lose more pounds than those who weigh less. However, the percentage of weight lost is similar.
  • Age. Older people tend to have more fat and less muscle mass, which reduces CMA (how many calories the body burns at rest). A lower CMA can make weight loss more difficult.
  • Sex. Women tend to have a higher fat / muscle ratio than men, which can affect their CMA. As a result, men tend to lose weight faster than women, even if they consume a similar number of calories.
  • Diet. Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to lose weight.
  • Sleep. Studies have found that lack of sleep can slow down the pace at which you lose weight and may even increase your appetite for unhealthy foods.
  • Medical condition. People with medical conditions such as depression and hypothyroidism may lose weight at a slower rate.
  • Genetics. Studies have shown that weight loss has a genetic component that can affect some obese people.

Although most people want to lose weight fast, experts often recommend losing 0.5-1.36 kg, or about 1% of body weight, per week.

Losing weight too quickly can have negative consequences for your health. For example, it can lead to muscle loss and increase your risk of biliary disorders, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss and irregular menstrual cycles.

Moreover, people who lose weight too quickly are more likely to regain it.

It is important to note that weight loss is not a straightforward process and it is common to lose weight faster when you first start.


Many factors influence how much you can lose weight with exercise. Most experts recommend losing 0.5–1.36 kg per week or about 1% of your body weight.


Many exercises can help you lose weight.

Among the special choices for burning calories we mention: walking, jogging, running, cycling, swimming, weight training, interval training, yoga and Pilates.

The most important thing is to choose a physical effort that you like to do. This makes it more likely to consistently practice it in the long run and get results.

But in order to go right to the target with the most appropriate exercise, with the optimal duration of its practice, a state-of-the-art genetic test must be done to offer you a personalized solution, just yours.

The unique computational algorithms that underlie the development of a customized weight loss solution, a solution that includes the physical activity part, make the MyBodyGuide genetic test provide the solution 2.5 times more efficient than others.

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