When you need to lose weight, there are a plethora of exercise regimes for burning calories. But, which are the best fat-burning exercises for working out to lose weight? Your workout routine needs to promote healthy weight loss with minimal stress.

Your objective for losing weight should be to attain an optimal body weight that you are comfortable with. An exercise routine will help you lose weight in a controlled manner and will reduce body fat by building more lean muscle.

left-foot-right-foot-left-knee-right-knee  for working out to lose weight
Children playing in the swimming pool

Cardio intervals vs. steady-state training

Any form of continuous exercise that gets the heart pumping is considered to be cardiovascular exercise. Combining cardiovascular (aerobic) exercises and strength training is perfect for burning fat.

According to the Mayo Clinic, your maximum heart rate is approximately 220 minus your age. So, in my case, I have a max heart rate of 155 bpm. I will leave you to do the investigatory maths.

Fat burning occurs when high-intensity workouts end.

This is due to a phenomenon that exercise scientists call “excess post-exercise oxygen consumption” or the afterburn effect. Your body’s metabolism continues on overdrive after a high-intensity workout resulting in the burning of body fat.

Aerobic Exercises for working out to lose weight

Aerobic means “with oxygen” and aerobic exercise is any form of exercise that will increase your rate of breathing and consequently your heart rate. Examples of aerobic exercise include:

Low Impact Exercises

  1. Brisk walking
  2. Jogging
  3. Swimming
  4. Cycling
  5. Rowing

High Impact Exercises

  1. Running
  2. Jumping Rope (Skipping)

Running for working out to lose weight

Jogging or running is one of the best ways to exercise all of your major muscle groups.

The best way of running to burn calories is to vary the speed of your running sessions. A slow steady run should be interspersed with bursts of sprinting over flat sections and more inclined sections. Running a few kilometres every other day is a very mindful way of working out to lose weight.

Swimming for working out to lose weight

Taking to the swimming pool is one of the best low-impact activities you can add to your exercise plan. An analysis done by Harvard Health estimates that a person weighing 70kg cab burn 216 calories in a half-hour swimming session.

Different swimming strokes have different calorie consumption figures. A study of competitive swimmers showed that breaststroke burned the most calories, followed by butterfly, backstroke and freestyle.

Swimming at a moderate pace reduces body fat, improves flexibility and reduces heart disease risk factors. All chronic diseases can benefit from time spent in the swimming pool. For me, swimming is both cathartic and a method of working to lose weight.

EXERCISE PATTERN

The best exercises to build muscular strength and overall body weight should follow this type of pattern:

  • Starting with a steady walk for 15 minutes
  • Accelerate your speed to a gentle jog or a further 15 minutes
  • Keep increasing your moderate pace into a run for 15 minutes
  • Now, gently slow your speed back to a jogging rate
  • Relax your body and ease back to a steady walk.

Exercising in this manner to lose weight will ensure that the weight loss is gradual and easier to retain.

saucony-canyon-TR-Trail-running-shoe
Saucony Canyon TR Trail Running Shoe

SAUCONY CANYON TR TRAIL RUNNING SHOE

Any form of running will further your weight loss efforts if you have some well-fitting running shoes.

Skipping or Jumping Rope for working out to lose weight

Jumping rope can be a full-body workout. You will be working your quads and glutes as you leap from the ground. You will keep your core tight as you maintain a stable landing. Skipping involves arm and shoulder movement while the rope moves from the wrists. One of the best ways of working out to lose weight.

Skipping or jumping rope is a great way to burn calories while improving everyday health. This all over toning will improve coordination, build power and lower the risk of injury.

Strength Training

If you wish to build lean muscle mass and strengthen your metabolism then strength training is a great option. Resistance training can help prevent osteoporosis because bone grows in response to the forces acting on it.

Dumbbell training will burn more calories and help build muscle mass and build stamina. Dumbbell training may not use more calories than skipping or running but it will burn fat steadily.

women's health-torch-calories-waist-circumference  for working out to lose weight
A woman kickboxing

Kickboxing

Kickboxing will burn calories, sculpt your body and provide wonderful stress relief. This form of exercise works the legs, arms and abdominal muscles. It will test your coordination and endurance and help you lose weight.

Spinning

Spinning is an activity that I have watched in awe, as the young people have pedalled furiously for hour after hour. Whether on a road bike or an exercise bike, spinning is one of the best forms of strength training to burn calories and build stamina.

Cycling is a relatively low-impact exercise that targets the biggest, strongest muscles in the human body.

HIIT (High-Intensity Interval Training)

HIIT or High-Intensity Interval Training is one of the best exercise routines for burning belly fat. A typical HIIT workout lasts for only 10 to 30 minutes and can burn many calories.

How many calories can a high-intensity workout burn? A recent study showed that a HIIT workout burned 25-30% more calories than weight training, spinning or running.

Because high-intensity exercise sessions make a great fat-burning workout and are particularly effective at burning belly fat, they can reduce the risks of many chronic diseases.

Examples of high-intensity exercises

There are many exercises for losing weight that you can do at home or in the gym. So, if you are intent on achieving the perfect body weight, try some of the following exercises for burning calories.

waist-circumference-left-knee-left-foot for working out to lose weight
Group practising Jumping Jacks

JUMPING JACKS

Begin with a starting position where you stand with your arms resting at your side. From this standing position, bend your knees slightly and jump your legs out to a position where the feet are slightly more than shoulder-width apart. At the same time, push your arms out over your head.

Repeat this move for a total of 30 minutes of continuous jumping.

BURPEES

Start with your feet shoulder-width apart and in one fluid motion, squat down and place your hands on the ground in front of you. Jump your feet back into the plank position and then jump your feet back to the squat position and push up with a powerful jump into the air.

waist-circumference-feet-shoulder-width-apart  for working out to lose weight
Group Practising Squat Jumps

SQUAT JUMPS

From a standing position with your feet shoulder-width apart lower your body into a position where you are sitting on an imaginary chair. Keeping your core tight, leap with an explosive jump. Land in the starting position and immediately sit back down on the imaginary chair.

This is the best exercise for weight loss and will burn more calories than less intensive exercises. It also focuses on upper body activity to build more muscle in your arms and shoulders.

STEPPING

If you have ever been to a gym or an exercise class, you will have seen the little plastic boxes used for stepping. A simple exercise is to step up onto the box, alternating between the left leg first, and then the right leg first. A left leg first followed by a right leg step will help build bone density as well as honed muscle in your thighs.

This uses the same muscle groups as we would do when walking uphill. and helps to build firmer buttocks by working the Gluteus Maximus, the largest muscle in the human body. Building muscle is a fantastic fat-burning way of working out to lose weight.

The best exercises for stronger core muscles

Using the rowing machine at your local gymnasium under the guidance of a certified personal trainer is one of the best bodyweight exercises to build endurance and stamina. This form of exercise puts minimal stress on your torso and burns more fat than many other lower-intensity exercises.

Working Out to lose Weight at home

Finding exercises for weight loss that you can do from the comfort of your own home are likely to be the best exercises for weight management that you can do for your everyday health.

Any home exercise plan to promote weight loss that you implement will be part of your new healthier lifestyle.

Plank Exercise Variations

The standard plank, also known as the extended arms plank is best for beginners getting started on their weight loss journey.

Variations on the standard plank include:

  • The forearm plank
  • The mountain climbers
  • The reverse plank

The Mountain Climbers is considered to be an intensive variation of the plank workout.

The Plank pose is a very effective full-body workout because it targets the main muscle groups of the body: core, arms, legs, hips and chest.

Using the plank position in your exercise routine can help with muscle endurance when aiming for your optimum weight.

Pilates

I am sure you will, at least, have heard of Pilates. Building core strength is the foundation stone of Pilates exercises. Developing core strength improves stability throughout the body.

This exercise program takes its name from German-born Joseph Hubertus Pilates who started life as a very sickly child.

In an attempt to improve his health, the young Joseph Pilates studied Yoga, meditation, martial arts and various Greek and Roman exercises.

PILATES PRINCIPLES

There are six basic principles of Pilates:

  1. Centering is being aware of the centre of your body.
  2. Concentration on each exercise will deliver maximum results from the movement.
  3. Control requires mastery of muscle movement in a conscious and deliberate way.
  4. Precision of body placement focusing on proper alignment and core engagement.
  5. Breath uses the lungs to strongly pump air in and out of the body.
  6. Flow allows Pilates exercises to be accomplished with fluidity, grace and ease.

This is a summary of the philosophy of the Pilates methods that are essential to achieving your weight loss goals.

BENEFITS OF PILATES

Core strength and torso stability used with the six principles is what sets Pilates apart from other exercise methods like weight-lifting or running.

Pilates takes advantage of a type of muscle contraction called “eccentric contraction” which helps it build long, strong muscles.

  • Improved core strength
  • Posture improvement
  • Movement efficiency of day-to-day activities
  • More accessible

Total Weight Loss Objectives

Once you have found the best exercises for weight loss, you can focus on the total calories burned to improve your resting metabolic rate.

The more calories you consume, the more body fat loss you can expect.

Weekly Routine of Exercise

There are a number of factors to take into account when assessing your weight expectations:

  • Starting Weight: People with a greater starting weight will typically have a higher basal metabolic rate. This is the rate of calorie consumption during the simple activity of staying alive.
  • Age: As we age, we are likely to accumulate more fat mass and less muscle mass than our younger, more active, contemporaries.
  • Gender: Normally, women have a higher fat-to-muscle ratio, resulting in a lower basal metabolic rate.
  • Diet: Weight loss happens when calorie consumption is higher than calorie intake. This calorie deficit is key to losing weight.
  • Sleep: Recent studies have suggested that a lack of sleep may slow your weight loss rate and increase your cravings for high-calorie food.

Diet for Weight Management

Reaching your optimum weight will require a strict exercise regime AND a healthy diet. Healthy eating should be second nature but, a hectic lifestyle often means that we resort to easier eating styles.

Fast food is easy and often very tasty. However, over time, fast food is very unhealthy. It does not provide the essential nutrients that our bodies need and it could lead, surprisingly, to malnutrition.

The modern penchant for fast food is leading us to a very bleak future. It could result in obesity and a poorer life expectancy.

Eating healthy food does not mean that we should all become master chefs. A few basic kitchen skills and a rudimentary understanding of nutrition are all we need for a healthy diet.

Best Time for Exercise

If you want to lose weight optimally, exercising first thing in the morning is thought to be the best time to work out. If you exercise before breakfast, you will be exercising on an empty stomach. This is the best way to burn stored fat.

However, there is a school of thought that suggests working out in the evening has more potential as our bodies use less oxygen during this time. This may enhance our performance and consequently, allow us to lose weight.

REFERENCES

Healthline
Prevention
PharmEasy
CNet
Everyday Health

RELATED PAGES

How does MS affect the Multiple Sclerosis Brain?
What is Body Composition? 5 Ways to Measure Body Fat
Everything You Need to Know about a Healthy Longevity Die

shoulder-width-apart-left-leg-calories-burned
Man doing push ups

PUSH-UPS AND PULL-UPS

Executing push-ups requires no special equipment and can be done by anyone at any time. Push-ups burn calories effectively and efficiently by working the muscles in the upper body.

Push-ups help to build strong muscles in the chest, shoulders and back.

Pull-ups, on the other hand, need a horizontal bar to support your weight. Pull-ups focus on the biceps, triceps, back and core.

75 minutes of vigorous activity or 150 minutes of moderate activity per week is a great cardio exercise.

burn-calories-fat-burning-exercises-feet-best-weight-loss
Man doing arm curls with dumbells

DUMBELL EXERCISES

This is a favourite of mine. Dumbells come in many weights and by simply standing with your feet hip-width apart perform a right-arm curl followed by a left-arm curl while holding the Dumbell is a great way of working out to lose weight.

These are simple exercises that you can do any time, alone or in a group. Your biceps will thank you for the workout.

Dumbell exercise can be as strenuous or as leisurely as suits your fitness level. Staying active, particularly in advancing years is essential to staying fit and keeping your body in the best possible shape.

burn-more-calories-strength-training-standing-position
Two Women Practising Yoga

YOGA

While Yoga is not necessarily thought of as a weight loss exercise method. Those who practice yoga use calories and experience less stress. The health benefits of yoga will almost certainly improve your mood and general wellness.

Yoga is also great at teaching mindfulness which can get you into a healthy mindset and set you on a path to healthy living.

One cannot underestimate the psychological effect of self-belief when it comes to losing weight.

The best exercises for stronger core muscles

Using the rowing machine at your local gymnasium under the guidance of a certified personal trainer is one of the best bodyweight exercises to build endurance and stamina. This form of exercise puts minimal stress on your torso and burns more fat than many other lower-intensity exercises.

Working Out to lose Weight at home

Finding exercises for weight loss that you can do from the comfort of your own home are likely to be the best exercises for weight management that you can do for your everyday health.

Any home exercise plan to promote weight loss that you implement will be part of your new healthier lifestyle.

fat-buirning-workoutboost-weight-loss
Plank-exercise-mountain-climbers

Plank Exercise Variations for working out to lose weight

The standard plank, also known as the extended arms plank is best for beginners getting started on working out to lose weight.

Variations on the standard plank include:

  • The forearm plank
  • The mountain climbers
  • The reverse plank

The Mountain Climbers is considered to be an intensive variation of the plank workout.

The Plank pose is a very effective full-body workout because it targets the main muscle groups of the body: core, arms, legs, hips and chest.

Using the plank position in your exercise routine can help with muscle endurance when aiming for your optimum weight.

plank-position-major-muscle-groups-straight-line
Pilates Class: Fit Women

Pilates

I am sure you will, at least, have heard of Pilates. Building core strength is the foundation stone of Pilates exercises. Developing core strength improves stability throughout the body.

This exercise program takes its name from German-born Joseph Hubertus Pilates who started life as a very sickly child.

In an attempt to improve his health, the young Joseph Pilates studied Yoga, meditation, martial arts and various Greek and Roman exercises.

PILATES PRINCIPLES

There are six basic principles of Pilates:

  1. Centering is being aware of the centre of your body.
  2. Concentration on each exercise will deliver maximum results from the movement.
  3. Control requires mastery of muscle movement in a conscious and deliberate way.
  4. Precision of body placement focusing on proper alignment and core engagement.
  5. Breath uses the lungs to strongly pump air in and out of the body.
  6. Flow allows Pilates exercises to be accomplished with fluidity, grace and ease.

This is a summary of the philosophy of the Pilates methods that are essential to achieving your weight loss goals.

BENEFITS OF PILATES

Core strength and torso stability used with the six principles is what sets Pilates apart from other exercise methods like weight-lifting or running.

Pilates takes advantage of a type of muscle contraction called “eccentric contraction” which helps it build long, strong muscles.

  • Improved core strength
  • Posture improvement
  • Movement efficiency of day-to-day activities
  • More accessible

Total Weight Loss Objectives

Once you have found the best exercises for weight loss, you can focus on the total calories burned to improve your resting metabolic rate.

The more calories you consume, the more body fat loss you can expect.

Weekly Routine of Exercise

There are a number of factors to take into account when assessing your weight expectations:

  • Starting Weight: People with a greater starting weight will typically have a higher basal metabolic rate. This is the rate of calorie consumption during the simple activity of staying alive.
  • Age: As we age, we are likely to accumulate more fat mass and less muscle mass than our younger, more active, contemporaries.
  • Gender: Normally, women have a higher fat-to-muscle ratio, resulting in a lower basal metabolic rate.
  • Diet: Weight loss happens when calorie consumption is higher than calorie intake. This calorie deficit is key to losing weight.
  • Sleep: Recent studies have suggested that a lack of sleep may slow your weight loss rate and increase your cravings for high-calorie food.

Diet for Weight Management

Reaching your optimum weight will require a strict exercise regime AND a healthy diet. Healthy eating should be second nature but, a hectic lifestyle often means that we resort to easier eating styles.

Fast food is easy and often very tasty. However, over time, fast food is very unhealthy. It does not provide the essential nutrients that our bodies need and it could lead, surprisingly, to malnutrition.

The modern penchant for fast food is leading us to a very bleak future. It could result in obesity and a poorer life expectancy.

Eating healthy food does not mean that we should all become master chefs. A few basic kitchen skills and a rudimentary understanding of nutrition are all we need for a healthy diet.

Best Time for Working Out to Lose Weight

If you want to lose weight optimally, exercising first thing in the morning is thought to be the best time to work out. If you exercise before breakfast, you will be exercising on an empty stomach. This is the best way to burn stored fat.

However, there is a school of thought that suggests working out in the evening has more potential as our bodies use less oxygen during this time. This may enhance our performance and consequently, allow us to lose weight.

REFERENCES

Healthline
Prevention
PharmEasy
CNet
Everyday Health

RELATED PAGES

How does MS affect the Multiple Sclerosis Brain?
What is Body Composition? 5 Ways to Measure Body Fat
Everything You Need to Know about a Healthy Longevity Diet