Some Most Effective Exercises For Weight Loss

Obesity is one of the most serious issues the world is currently dealing with. This is because the culture of eating junk foods and the absence of physical activities in the lives of masses have brought the world to a situation where around one-third of the total population is either overweight or obese.

Aside from dieting, daily physical activity of some sort is one of the most common strategies employed by those trying to shed extra pounds. Exercise helps you burn some calories which are vital for your attempt to lose weight.

Also, in addition to helping in weight loss, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases like diabetes, hypertension, cardiovascular disease, and some types of cancers.

Author Tips: Treadmill vs Elliptical vs Bike: Which is Best for Weight Loss and Why?

Although all forms of exercise help you get your heart rate up, which allows you to torch some calories, yet some exercises are more effective than others in this regard. To help you in choosing an exercise for the best results, here we have tapped some of the most effective exercises for losing some fats stored around your belly and back.

Running or Jogging

Whether you love it or hate it, running is one of the simplest and the best ways to torch extra calories, and you don’t need any equipment to do it. You just need to outfit yourself in a workout shirt and short, lace up your shoes, and hit the road. Sprinting (speeding up) after regular intervals helps engage the core and offers shorter durations of runs at higher intensities which in turn is great to lose those extra calories quickly.

Jogging is also very productive in your effort to torch some body fats. The key difference between the two is that in jogging, your pace should be between 4 to 6 mph, 6.4–9.7 km/h, while in running you pace faster than 6 mph or 9.7 km/h. 



Cycling is another simple but popular exercise that improves your fitness and helps you lose weight. Although people usually do this type of physical activity outdoors but to facilitate the fitness rats, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. Studies have shown that you can burn above 200 calories every 30 minutes of cycling on a stationary bike at a moderate pace.

Additionally, besides aiding you in weight loss, cycling regularly will improve your overall fitness, insulin sensitivity, and reduce the risk of heart disease, cancer, and death. No matter if you are a beginner or an athlete, cycling is great for improving your fitness level.

Jump Rope:

Jumping rope is a very effective full-body workout to shed some pounds. Skipping rope fires up your quads and glutes to help you explode from the ground, and engage your core to keep you upright and stable as you land back down. Furthermore, it also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.

Although it is somehow not as simple as running or cycling its results are on a par with the results of these exercises. If you have tried this exercise at school, it will surely help you in coming to rhythm even today. This calorie-busting workout can burn up to 320 calories every 30 minutes because it works muscles of your upper body as well as lower body.

Weight Training:

Weight training is also a very popular choice for people looking to lose some fats stored around their bellies. According to an estimate, a 155-pound person can burn around 112 calories after every 30 minutes session of weight training. Besides losing unwanted calories, this intense exercise builds strength and promotes muscle growth, which can raise your resting metabolic rate (how many calories your body burns at rest).

So, after you are done with a weight training session,  your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise.


Swimming is one of the most enjoyable and risk-free ways to lose weight. While swimming, you don’t have fear of getting any injury like other physical activities to incur you. It is primarily a form of cardio, but there is also natural resistance from the water which reduces the impact of swimming on the joints and lowers the risk of injury. This fun-filled physical activity is suitable for people of all ages.

Furthermore, swimming is an exercise that people can do leisurely or vigorously. You can torch lots of calories with every swim session but there is a shortcoming; you need the availability of a pool nearby to try this great form of exercise.  


At its essence, kickboxing is a great way to burn calories, sculpt muscles, and get some serious stress relief. It is really another form of interval training that helps you improve your physical and mental health. During your kickboxing training, you drive power from your legs and your arms become able to throw major jabs, crosses, hooks, and uppercuts, making it a full-body exercise. It works your core (the area from where your majority of the power comes from), legs, and specifically your obliques to new found glory by pumping up your heart and lungs.

In addition to making you feel freaking badass, this strenuous workout torches extra calories, helps you build muscle mass, and gives your body the best shape of your life.

High-Intensity Interval Training (HIIT):

Interval training, more famous as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercises that alternate with recovery periods. A typical HIIT workout session lasts 10 to 30 minutes and can burn a lot more calories than other workouts.

Studies show that HIIT can easily burn around 30 percent more calories than weight training, cycling, and running on a treadmill for the same period of time. This means HIIT is more effective for your effort to lose some weight than any other exercise. Also, studies revealed that HIIT is especially effective at burning belly fat which is the major concern of every overweight person. 


If you are still not familiar with your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. From working your quads, your glutes, hamstrings, core, your arms to your back, rowing is a total-body workout that’ll have you pouring sweat. Contrary to what the majority think, the power of rowing mostly comes from your legs rather than arms. 

In this intense exercise, by engaging your quads and glutes, you drive your legs back to pull the handle toward your chest. It is a very effective way of losing weight because it incorporates the best out of the cardio and strength worlds, with a focus on pulling and opening up the hips and shoulders.

As the majority of the people have sedentary nature desk jobs, their back muscles become stiff and rowing helps correct this by opening your spine, hips, and shoulders.


Yoga may not be as effective in losing some pounds as a hilly run or lifting weights, but it can help build muscle and improve your endurance, which is all crucial for boosting your metabolism.

As yoga is not as result-oriented as other workouts are yet it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class).

Yoga also improves your body’s flexibility, strength, and focus which in turn will help you not only in burning calories but improves your efficiency in other parts of life too. 


Irrespective of your current fitness level, climbing up a flight of stairs is always a challenge. This is because the steps of the stairs are designed in a way to be short so that you have to engage additional muscles, like your glutes, quads, and calves, to bring your entire body up.

It strengthens your glutes, quads, and hamstrings. And working these biggest and strongest muscles in the body keep your metabolic rate high, and your body strong and toned. During doing this form of exercise, you should work your way from a comfortable, moderate pace to an all-out effort.


Pilates is a great beginner-friendly exercise that will help you lose some pounds. Some studies revealed that a 64kg weighted person can burn up to 170 calories at an advanced class of 30-minute pilates. Pilates can’t burn as many calories as aerobic exercises like running do but many people find it enjoyable, which makes it easier to stick to overtime.

In addition to burning some calories, it has been found that pilates can reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level. You can try this workout at home or can do it at one of the many gyms that offer Pilates classes.

To enhance weight loss with this form of exercise, it would be better to aid it with a healthy diet or other forms of exercise, such as weight training or cardio.

Kelly Clanton

Hi there! I'm Kelly Clanton. I am an educated fitness coach with a master degree in Sports Education, and more than ​9 years of working in fitness industry. I love doing and teaching fitness because in my own little way, I am able to encourage people to take health back into their own hands. I'm a Mom,Wife, Fitness Instructor at Fitness Instructor.

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