Exercises for Weight Loss

Thinking about starting a workout routine, but don’t know where to begin? If you want to get the most out of your workouts and make them work for you, look no further. Below I’ve outlined the best exercises for weight loss and how you should incorporate them if you want to see optimal results.

Many people set out on a weight loss journey and think endless hours of cardio is the answer. Certain types of cardio do burn many calories in the moment, but cardio on it’s own isn’t enough to get you the lasting results you’re seeking. Strength training doesn’t always (because it can) burn the same amount of calories in the moment as cardio, but over time it will give you more bang for your buck. Lean mass burns more calories at rest than fat does, so as you convert some fat to muscle, you’re actually increasing your metabolism as well. While I want to acknowledge the role that cardio plays in weight loss, I also want to consider a more inclusive approach to lasting weight loss.

LISS Cardio - Completing low intensity steady state cardio for a longer duration is a proven way to lose weight. When it comes to exercise such as brisk walking, the majority of calories burned comes from fat instead of carbohydrates. In order to really reap these benefits, 45-60 minutes of low intensity steady state cardio at a time is ideal. This duration increases as the body becomes more efficient.

HIIT - High Intensity Interval Training is (in my opinion) the way to get the most bang for your buck. It is shorter duration due to intensity, but as a result tends to burn a lot of calories quickly. It utilizes cardio AND resistance, sometimes with only bodyweight. My favorite part of HIIT is that it keeps the body burning calories for up to 48 hours post workout, due to EPOC (excess post-exercise oxygen consumption). EPOC causes the metabolism to speed up, thus burning more calories at rest. Think of it like a car engine after it’s been shut off - the engine remains warm for a period of time despite the car being off.

Boxing - Not everyone is aware of the fact that boxing is the highest calorie burning cardio exercise, and one of the benefits is that it’s super fun! An hour of boxing can burn up to 800 calories - more than running, weightlifting, or swimming for the same amount of time.

Yoga - While yoga is not traditionally considered the best exercise to lose weight, it is very popular, and helps relieve stress. Yoga does burn a fair amount of calories (especially if you do hot yoga/bikram yoga), and more importantly, it offers additional health benefits that can promote weight loss. Among the health benefits, yoga can teach mindfulness and decrease stress levels.

Jumping Rope - This might seem silly, but jumping rope burns more calories than walking on a treadmill for the same amount of time. If you’re looking for an inexpensive way to get fit, this just might be what you were looking for. In addition to burning a lot of calories (15-20/min), jumping rope utilizes multiple muscle groups. You’ll be working your core, as well as your upper and lower body as you jump, all while keeping your brain sharp, as jumping rope requires some level of coordination.

I will never not advocate for lifting weights (and occasional traditional cardio), as I do feel that without this piece, results will not be optimal or long lasting, but if you’ve been looking for ways to switch up your routine, consider adding one of these to the mix to keep your workouts fun and exciting! Happy exercising!