Malcolm Rivera
Losing weight is not a linear process, and it involves a combination of changing your eating habits and stepping up your exercise routine. While there is no one-size-fits-all answer to the most effective workout for weight loss, certain exercises provide a higher calorie burn than others. The American Diabetes Association, American Academy of Clinical Endocrinologists, and National Academy of Nutrition and Dietetics all recommend exercise as an integral part of any weight loss journey. Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, high-intensity interval training, yoga, and Pilates.
| Characteristics | Values |
|---|---|
| Type of exercise | Walking, jogging, running, cycling, swimming, weight training, interval training, yoga, Pilates, ball slams, box jumps, dumbbell thrusters, goblet squats, battle rope, rowing |
| Duration | 150 minutes/week of moderate-intensity exercise is recommended for health, but more than this appears to be more effective for weight loss |
| Intensity | High-intensity interval training (HIIT) is effective for weight loss, but should not be done every day |
| Calories | The number of calories burned depends on the type and duration of exercise, as well as individual factors such as starting weight, age, and sex |
| Individual factors | Weight loss is not a linear process and can vary depending on starting weight, age, sex, diet, and BMI |
| Consistency | Regular exercise and consistency are important for achieving weight loss goals |
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What You'll Learn
High-intensity interval training (HIIT)
HIIT is particularly beneficial for burning calories and maintaining muscle mass. A 20-minute HIIT session can burn the same number of calories as a 40- or 60-minute cardio workout. This is because HIIT activates the anaerobic system to produce energy, and the body continues to burn calories for up to 24 hours after the workout to recover, known as excess post-exercise oxygen consumption (EPOC).
HIIT is also advantageous for improving oxygen consumption, similar to traditional endurance training. However, HIIT achieves these benefits in a shorter time compared to moderate-intensity continuous training. Additionally, HIIT can help reduce blood sugar and improve lipid metabolism, making it beneficial for individuals with type 2 diabetes.
When incorporating HIIT into your workout routine, it is essential to prioritize adequate recovery between sessions to avoid injuries. For example, a HIIT workout may consist of 20 seconds of an intense exercise like sprinting, followed by 10 seconds of rest or slow walking, repeated for 10 to 20 minutes. It is recommended to warm up before HIIT and cool down afterward with stretching to prevent injury.
Overall, HIIT is a time-efficient and effective workout for weight loss, offering numerous health benefits and improved performance in anaerobic and aerobic activities.
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Walking, jogging, and running
Walking is a great option if you're new to regular exercise, as it is lower-impact and gentle on the joints. It can be done at a pace that suits you and can be built up over time. For example, you could start with shorter, slower walks and gradually increase the pace and duration. Walking is also a good option if you are looking for an exercise that will not leave you feeling exhausted. Adding half an hour of brisk walking to your daily routine can help you burn about 150 more calories each day.
Jogging is a moderate-intensity activity that can be incorporated into your routine through walk-jog intervals. This type of interval training is a great way to increase your calorie and fat burn. For example, you could start with a 20-minute routine that includes a warm-up, a 1-minute jog followed by a 4-minute walk, repeated twice, and a cooldown. Over time, you can increase the duration of the jogging intervals and decrease the walking intervals.
Running is a vigorous-intensity exercise that has been shown to cause more weight loss than walking. It has also been found to build stronger bones and muscles. However, it is important to note that running is more repetitive impact than walking, which can be gentler on the joints. When starting a running routine, it is important to be conservative and do less than you think you can to avoid injury.
Overall, the key to an effective workout routine for weight loss is consistency and enjoyment. It is important to choose an exercise that you enjoy, as this will help you stick to it in the long term. Additionally, a small and controlled calorie deficit is more important for sustained weight loss than extreme exercise or food restriction.
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Swimming
To lose weight, you need to burn more calories than you consume. Swimming is an excellent way to burn calories, especially when you are just starting out and your body is working hard to master the correct stroke technique. As you improve, your heart rate won't increase as much, so it's important to keep challenging yourself. You can do this by increasing the intensity or duration of your swims, or by varying your strokes and introducing training aids such as kickboards, pull buoys and aqua dumbbells.
High-intensity interval training (HIIT) involves short bursts of all-out effort, followed by periods of rest or active recovery. This type of workout burns a lot of calories in a short amount of time and can be a very effective way to lose weight. However, it is demanding and may not be suitable for beginners. If you are new to swimming, it is recommended that you start with a low-intensity workout and gradually increase the intensity as you build strength and endurance.
Moderate-intensity workouts are typically the mainstay of a weight-loss routine. During a moderate-intensity swim, you should be working at around 70-80% of your maximum effort. This can be sustained for a moderate amount of time before you need to rest and recover. On a scale of 1-10, your effort level should be around a 7 or 8. Swimming at a moderate pace for 30 minutes can burn around 360 calories for a 155-pound person, according to Harvard Health.
To maximise the benefits of swimming for weight loss, it is important to be consistent and to maintain a healthy diet. Swimming can increase your appetite, so make sure you refuel with nutritious food and stay hydrated.
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Weight training
To incorporate weight training into your workout routine, aim for 3-5 sessions per week, each lasting about an hour. It is important to allow your body to rest for a day between each session. You can use free weights such as dumbbells or barbells, weight machines, or even resistance bands to challenge your muscles.
Some examples of weight training exercises include:
- Squats: Holding dumbbells in front of your thighs, palms facing inwards, hinge at the hips and lower into a squat, keeping your back straight.
- Deadlifts: With a barbell or dumbbells, stand with feet hip-width apart and hinge at the hips to lower the weights, keeping your back flat.
- Ball slams: Holding a medicine ball above your head, bend forward at the waist and use your core to slam the ball to the floor, catching it as it bounces back.
It is important to note that weight loss is not just about exercise; it also involves creating a calorie deficit by consuming fewer calories than you burn. This can be achieved through a nutritious eating plan that includes a variety of whole foods, drinking enough water, getting adequate sleep, and managing stress.
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Yoga and Pilates
Losing weight is not a linear process and depends on several factors, such as your starting weight, age, and sex. It is achieved by changing your eating habits and stepping up your exercise routine. Regular exercise will help you achieve your goals.
Yoga poses are often held for longer, and it has been shown to lower levels of the stress hormone cortisol, relieve back pain, and ease arthritis. It can also help with anxiety and depression by encouraging mindfulness. Power yoga gives the heart an aerobic workout, and a 50-minute class burns about 250 calories. Vinyasa yoga can burn 540 calories per hour. A 2013 review found that yoga programs often help people lose weight, and a 2020 study of obese young women with high blood pressure found that mat Pilates reduced body fat.
Pilates may be better for improving strength, especially with the use of external stimuli such as the reformer machine. A 50-minute beginner Pilates workout burns about 175 calories, while an advanced class can burn between 255 and 375 calories. An advanced class will get your heart rate up to that of speed walking.
The most important thing is to find an exercise that you enjoy and will stick to long-term. Both yoga and Pilates offer a range of options to suit different goals and preferences, and both can be effective workouts for losing weight.
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Frequently asked questions
Walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates are some exercises that can help with weight loss. High-intensity interval training (HIIT) is also a great option as it involves switching between intense physical activity and less-intense exercise, keeping your body in fat-burning mode for up to 24 hours after your workout.
The American Diabetes Association (ADA), American Academy of Clinical Endocrinologists (AACE), and National Academy of Nutrition and Dietetics recommend at least 300 minutes of moderately intense activity each week to support weight loss. This can include activities such as brisk walking, which can burn about 150 more calories than a sedentary day.
It's important to remember that weight loss is not linear, and individual factors such as age, starting weight, diet, and sex can influence the results. Additionally, creating an energy deficit through a combination of exercise and nutritional adjustments is key to losing weight. Finally, choosing an exercise you enjoy will help you stick to it in the long term.
