Ryan Douglas
(Last Updated On: September 24, 2023)
"Looking to shed some extra pounds but don’t know where to start? Feeling overwhelmed by the countless workout options out there?
Fear not, for we have got you covered! Brace yourself as we reveal the top 10 best exercises for weight loss. From intense high-intensity interval training to low-impact activities like swimming and walking, we have curated a list of the most effective exercises to help you reach your weight loss goals.
Regardless of your fitness level, these exercises will push your body to the limit and help you achieve the results you desire. So buckle up and get ready to dive into the world of fitness as we uncover the 10 best exercises for weight loss.
Let’s get this weight loss party started.
#1 Fork Putdowns and Table Pushaways
I hate to be this guy but it’s true. Watching what you eat and eating less food is the number 1 way for you to lose weight.
In fact, it can be incredibly difficult to burn off enough calories through exercise alone to make a significant impact on your weight loss goals. Think about it: a single slice of pizza can contain over 300 calories, which could take an hour or more of exercise to burn off.
On the other hand, reducing your calorie intake by 300-500 calories a day can lead to a weight loss of 1-2 pounds per week.
Just doing a lot of exercising to burn calories but not eating right or even pigging out afterward because you think you earned it isn’t gonna work. There is a saying that says abs are made in the kitchen, the same is true for weight loss.
Now that the buzzkill part about eating right is over let’s get to the exercises.
Related: Best Fat Burning Pills For Weight Loss
#2 Walking
I know, walking can be a bit on the boring side, and it takes a bit longer, but it is effective and is something most everyone can do.
One of the biggest benefits of walking over other higher intense exercises is that you aren’t as hungry afterward. Often people will go for a long run and burn a lot of calories, but then they are starving afterward.
This is likely due to a variety of factors. When we run, our bodies produce more of the hormone ghrelin, which stimulates appetite. Additionally, running is a higher-intensity exercise that can cause more stress on the body, leading to an increase in the stress hormone cortisol. Cortisol has been shown to increase appetite and cravings for high-calorie foods.
On the other hand, walking is a lower-intensity exercise that can be more sustainable for longer periods of time. It’s also less stressful on the body and doesn’t cause as much of a spike in cortisol or ghrelin levels.
Calories burned with 20 minutes of walking: 100
Negatives With Walking
The only real negative with walking is that it takes a long time to burn a decent amount of calories. Many people aren’t that patient or just don’t have the free time they need to go on a long walk.
#3 Running
I know, I just said running, and other high-intensity exercises make your body release cortisol and ghrelin which increase your appetite.
With that being said, how often do you see overweight long-distance runners? They are out there, but they are pretty rare.
Running is a great form of cardio that burns calories much fast than walking, which can lead to a calorie deficit that causes weight loss. Running also helps build lean muscle mass, which can increase your metabolism and make it easier to burn calories even when you’re not exercising.
Calories burned with 20 minutes of running: 200
Negatives of Running
The main problem with running is that it can be higher impact. Over time almost every runner has issues with their feet and or knees. Then there are also overuse injuries, such as shin splints, stress fractures, and IT band syndrome, can also occur if you push yourself too hard or don’t take enough time to recover between workouts.
#4 Cycling
Bike riding, whether outdoors or on a stationary bike, is another great exercise for weight loss, due to its combination of cardiovascular and strength-building benefits.
When it comes to weight loss, cycling offers a unique level of perplexity that can help maximize calorie burn and muscle development. Cycling can be done at a variety of intensities, from leisurely rides to high-intensity interval training (HIIT) workouts, allowing individuals to tailor their workouts to their fitness levels and weight loss goals.
Additionally, cycling engages multiple muscle groups, including the legs, glutes, and core, helping to build lean muscle mass and boost metabolism, which can aid in weight loss.
Moreover, cycling provides a low-impact exercise option that is gentle on the joints, making it a suitable option for individuals with injuries or chronic pain. This, in turn, can lead to more consistent exercise habits and greater weight loss results over time.
Calories burned with 20 minutes of cycling: 140 to 498 depending on intensity
Any Negatives with Cycling?
One negative for cycling is that you will need a bike which is an expense. Also, if you are riding outdoors, the weather can be a huge factor.
You also need to be very careful of accidents if you are cycling outside.
Lastly, I just have to mention that it is nearly impossible to find a comfortable bike seat on an outdoor bike.
#5 High-Intensity Interval Training (HIIT)
If you want to burn the most calories in the least amount of time, then HIIT is the answer.
By alternating between short bursts of high-intensity exercise and periods of rest or low-intensity activity, HIIT can help you burn more calories in less time, promote fat loss, and increase metabolism.
And the best part? It requires little or no equipment and offers a wide variety of exercises to keep you on your toes.
Want to know how well HIIT burns fat?
The British Journal of Medicine conducted a comprehensive review of 36 studies comparing High-Intensity Interval Training (HIIT) with moderate-intensity continuous training. The conclusion of the review is staggering: Interval training resulted in a 28.5% greater reduction in total absolute fat mass (measured in kilograms) than moderate-intensity continuous training. This finding suggests that HIIT may be a more effective way to shed unwanted body fat compared to traditional exercise routines.
Calories burned with 20 minutes of HIIT: 150-400 calories
Any Negatives With HIIT?
While HIIT training can help burn a lot of fat and calories, there are still negatives.
First off, not everyone wants to be doing high-intensity exercise, especially as you get older. There is also more of a risk of injury when performing HIIT training.
HIIT Training can also lead to overtraining if you aren’t careful. It’s important to allow the body to rest and recover properly between workouts.
(For the rest of Ryan Douglas' article on the 10 Best Exercises for Weight Loss: Calorie Burning Movements click on The Athletic Build link above)
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.