Best Exercises for workouts to lose weight | According to Experts and Research

workouts to lose weight

To Workouts to Lose Weight, focus on a combination of cardio and strength training workouts. These exercises can help you burn calories and build muscle for a more effective weight loss regimen.

Starting a workout routine to lose weight can be a challenging but rewarding endeavor. In addition to helping you shed extra pounds, regular exercise offers numerous health benefits, including improved mood and increased energy levels. Whether you prefer high-intensity interval training, running, or weightlifting, finding a workout that suits your preferences and lifestyle is essential.

Alongside exercise, maintaining a balanced diet is also crucial for weight loss success. By combining a nutritious diet with a consistent exercise routine, you can achieve your weight loss goals and improve your overall well-being. This comprehensive approach will help you create a sustainable and healthy lifestyle for the long term.

1. High-intensity Interval Training (hiit)

When it comes to shedding pounds and improving overall fitness, one of the most effective types of exercise is High-Intensity Interval Training (HIIT). HIIT involves short bursts of intense cardiovascular exercise followed by brief rest periods, making it an excellent way to burn calories and boost metabolism.


Burpees are a full-body HIIT exercise that involves a combination of squats, push-ups, and jumps. They are incredibly effective for burning calories and building strength. Performing a set of burpees can elevate your heart rate quickly, making it an efficient exercise for weight loss.

Mountain Climbers

Mountain climbers are another great HIIT exercise that engages multiple muscle groups while improving cardiovascular endurance. By alternating between bringing each knee towards the chest in a plank position, mountain climbers provide a challenging and dynamic workout, ideal for shedding excess weight.

Jumping Jacks

Jumping jacks are a classic HIIT exercise that raises the heart rate and boosts calorie burn. These simple yet effective movements work the entire body, making them a valuable addition to any HIIT workout routine. Incorporating jumping jacks into your training can help accelerate weight loss and improve overall cardiovascular health.

Workouts to Lose Weight: Powerful Moves for Lasting Results


2. Strength Training

When it comes to losing weight, strength training is a vital component of any workout routine. Strength training helps build lean muscle mass, which in turn boosts metabolism and burns more calories throughout the day.

2.1 Squats

Squats are one of the most effective exercises for strengthening the lower body. They target the quadriceps, hamstrings, and glutes, helping to tone and sculpt the legs and buttocks. To perform a proper squat, stand with your feet shoulder-width apart, lower your body as if you were sitting back into a chair, and then push through your heels to return to a standing position.

2.2 Lunges

Lunges are another great lower body exercise that engages multiple muscle groups. They work the quadriceps, hamstrings, glutes, and even the core for added stability and balance. To do a lunge, step forward with one leg, lowering your body until both knees are bent at a 90-degree angle, then push back to the starting position.

2.3 Deadlifts

Deadlifts are a fantastic compound exercise that targets the posterior chain, including the hamstrings, glutes, and lower back. They also help improve overall strength and posture. To perform a deadlift, stand with your feet hip-width apart, bend at the hips and knees to lower the weight down, keeping your back straight, and then return to a standing position by driving through the heels.

3. Cardiovascular Exercise

Cardiovascular exercise is an essential component of any weight loss regimen. It increases your heart rate, improves blood circulation, and burns calories effectively. Engaging in cardio workouts not only helps you shed those extra pounds but also strengthens your heart and lungs. So, let’s dive into three of the best cardiovascular exercises that can help you lose weight: running, cycling, and swimming.

3.1 Running

Running is a fantastic cardio exercise that requires no special equipment – just a good pair of running shoes. It’s a high-impact workout that engages multiple muscle groups and torches calories, making it perfect for weight loss. Plus, running outdoors allows you to enjoy fresh air and change up your scenery as you go. Whether you prefer long-distance running or short sprints, incorporating running into your regular routine can yield remarkable results.

3.2 Cycling

Cycling is a low-impact activity that puts less stress on your joints while offering an efficient calorie burn. Whether you take a spin on a stationary bike or hit the trails on a mountain bike, cycling provides a great cardiovascular workout. It not only helps you lose weight but also improves your leg strength and endurance. If you enjoy outdoor adventures, cycling allows you to explore new paths and scenic routes while getting fit.

3.3 Swimming

Dive into the pool and experience the wonders of swimming as a weight loss exercise. Swimming is a non-weight-bearing workout that is gentle on your joints, making it suitable for people of all fitness levels. It engages various muscle groups simultaneously, providing an excellent full-body workout. Additionally, swimming is a low-impact option that can improve flexibility, build endurance, and burn substantial calories. Whether you choose freestyle, backstroke, or breaststroke, swimming is a refreshing and effective way to shed those unwanted pounds.

Workouts to Lose Weight: Powerful Moves for Lasting Results


4. Circuit Training

The fourth workout in our series of workouts to lose weight is circuit training. Circuit training is a highly effective form of exercise that combines cardiovascular and strength training into one comprehensive workout. This type of training involves performing a series of exercises in quick succession, with little to no rest in between. Circuit training not only burns calories but also helps to build lean muscle mass, increase endurance, and improve overall fitness levels.

4.1 Push-ups

Push-ups are a classic exercise that targets the muscles in your chest, shoulders, triceps, and core. To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. If regular push-ups are too challenging, you can modify by performing them on your knees or against a wall.

4.2 Plank

The plank is a great exercise for strengthening your core muscles, including your abs, back, and shoulders. To do a plank, start by getting into a push-up position, then lower your forearms to the ground. Keep your body in a straight line from head to toe, engaging your core muscles throughout the exercise. Hold this position for as long as you can while maintaining good form.

4.3 Sit-ups

Sit-ups are a classic abdominal exercise that targets your rectus abdominis, obliques, and hip flexors. Start by lying on your back with your knees bent and feet flat on the ground. Place your hands behind your head or crossed over your chest. Engage your core muscles as you lift your upper body off the ground, bringing your chest towards your knees. Lower back down to the starting position with control. For added challenge, you can hold a weight plate against your chest or use a stability ball.

5. Core Workouts

Strengthening your core is crucial for overall fitness and weight loss. Core workouts engage your abdominal muscles, obliques, and lower back, helping to improve balance, stability, and posture. Incorporating these core exercises into your workout routine can make a substantial impact on your weight loss journey. Let’s dive into some effective core workouts that will help you shed those extra pounds:

5.1 Russian Twists

Russian twists are a fantastic core exercise that targets multiple abdominal muscles. To perform this exercise:

  1. Sit on the floor with your knees bent and feet flat on the ground.
  2. Lean back slightly while keeping your back straight.
  3. Hold a dumbbell, medicine ball, or any weighted object with both hands in front of your chest.
  4. Engage your core and twist your torso to one side, touching the weight to the ground.
  5. Return to the starting position and repeat the twist on the other side.
  6. Continue alternating sides for the desired number of repetitions.

5.2 Bicycle Crunches

Bicycle crunches are an effective abdominal exercise that not only targets your core but also engages your legs. Here’s how you can perform bicycle crunches:

  1. Lie flat on your back with your hands behind your head, elbows out to the sides.
  2. Raise your legs off the ground, bending your knees at a 90-degree angle.
  3. Simultaneously bring your right elbow towards your left knee while straightening your right leg.
  4. Switch sides by bringing your left elbow towards your right knee while straightening your left leg.
  5. Continue alternating sides in a controlled, bicycle-pedaling motion.
  6. Remember to engage your core throughout the exercise for maximum effectiveness.

5.3 Plank With Leg Lifts

The plank with leg lifts is a challenging exercise that provides a full-body workout, with a strong emphasis on the core. Follow these steps to perform plank with leg lifts:

  1. Assume a plank position by balancing on your forearms and toes, keeping your body in a straight line.
  2. Engage your core, squeeze your glutes, and slowly lift one leg off the ground.
  3. Maintain a steady plank position and avoid any rotation in your hips or shoulders.
  4. Hold the leg lift for a few seconds before lowering it back down.
  5. Repeat the leg lift on the opposite side.
  6. Continue alternating leg lifts for the desired number of repetitions.

These core workouts, including Russian twists, bicycle crunches, and plank with leg lifts, are excellent choices to incorporate into your weight loss routine. Strengthening your core muscles not only helps you achieve a toned midsection but also improves your overall fitness level. Remember to start with proper form and gradually increase the intensity as you become more comfortable. Stay consistent with your core workouts, and you’ll be well on your way to achieving your weight loss goals.

Workouts to Lose Weight: Powerful Moves for Lasting Results


Frequently Asked Questions Of Workouts To Lose Weight

How Often Should I Do Workouts To Lose Weight?

To lose weight effectively, aim to do workouts at least 3-5 days a week. Consistency is key, so make sure to incorporate a mix of cardio, strength training, and flexibility exercises into your routine.

What Are The Best Workouts For Weight Loss?

The best workouts for weight loss include high-intensity interval training (HIIT), circuit training, and aerobic exercises like running or cycling. These activities increase your heart rate, burn calories, and improve overall fitness levels.

Can I Lose Weight By Only Doing Cardio Workouts?

While cardio workouts are great for burning calories, incorporating strength training is essential for weight loss. Strength training helps build lean muscle mass, which boosts your metabolism and helps you burn more calories throughout the day.


Incorporating these workouts into your routine can greatly aid in your weight loss journey. By combining cardiovascular exercises, strength training, and high-intensity interval training, you can effectively burn calories and build lean muscle mass. Remember to listen to your body, stay consistent, and make gradual progress to achieve long-term success.

So, lace up your sneakers and get ready to sweat your way towards a healthier and fitter you!

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