Study shows that about half of American adults include weight loss in their resolutions each year. Apart from regulating the food you consume, working out and other forms of physical exercise are essential for healthy living. Exercise involves movement that makes your muscles move or work. It is a common strategy employed to burn calories, thus playing a significant role in weight reduction.

In addition to regulating weight, physical exercise is linked to many other advantages, including reducing the risk of developing illnesses such as heart attack, type 2 diabetes, osteoporosis, high blood pressure, and even some cancers. Additionally, it is essential for good mental health. It also elevates your mood making you feel better about yourself and your surroundings. It also improves sleep and blocks negative thoughts.

Best Exercises for Losing Weight:

  1. Walking

This is one of the easiest and best exercises to lose weight. It is a convenient exercise for beginners without making them feel overwhelmed. It is also a pocket-friendly way to exercise without the need to purchase equipment. Additionally, walking is a low-impact exercise that does not harm your joints. A Harvard Health report showed that a person weighing 155 pounds (70 kg) burns about 167 calories every half hour of walking.

  1. Cycling

Cycling has become a popular exercise in the fast-paced 21st century. It can help in weight loss and in improving your overall fitness. Although cycling is conventionally done outdoors, the modern world has witnessed the innovation of stationary bikes or gyms that allow you to cycle indoors. Harvard Health reported that a person weighing 155 pounds burns around 250 calories per half an hour of cycling. It is a low-impact exercise that does not stress joints.

  1. Interval training

Interval training is an essential method of weight loss that many experts around the world recommend. Also known as HIIT – high intensity interval training, it involves exercising hard in intervals followed by active rest, then exercising again. The active rest portion is key. A HIIT workout can last between 15 and 30 minutes and can burn many calories.

  1. Jogging or running

Both jogging and running are essential for weight loss. Jogging is usually a slower pace than running. It is generally about five miles per hour, while running is seven miles per hour. Harvard Health reports that a person weighing 155 pounds burns approximately 290 calories per half an hour of jogging and 370 calories per half an hour of running. Jogging and running help burn belly fat that is linked to several chronic problems. They are easy forms of exercise that can be integrated easily into your daily routine.

  1. Weight training

Some consider weight training the ultimate weight loss technique. It is essential in raising your RMR- resting metabolic weight or the number of calories you burn while at rest. Additionally, it promotes muscle growth, builds strength, and burns fat. Resistance training is an effective form of exercise regardless of how you approach it – with added weights or your bodyweight alone. Harvard Health reports that a person weighing 155 pounds can burn roughly 110 calories per half an hour of weight training.

  1. Jumping rope

Jumping rope is an essential full-body workout that helps the body burn many calories in a short period. The number of calories you burn will depend on your weight when you start the exercise. The key to jumping rope lies in high interval intensity training where you allow you rest between training periods. Results from jumping rope will also depend on other factors such as your level of commitment to the exercise, your diet, and overall weight loss goals. Other advantages of jumping rope include improved balance and coordination.

  1. Swimming

Swimming is a fun but effective way to get in shape. Harvard Health reports that a person weighing 155 pounds burns around 230 calories per 30 minutes of swimming. It is important to understand that how you swim also determines the number of calories burnt. Every half an hour of doing breaststroke, a person weighing 155 pounds burns 370 calories, 300 calories doing backstroke, 370 calories treading water, and 400 calories doing butterfly.

  1. Yoga

Doing yoga only may not be a good way to lose weight. However, it may be an essential secret weapon in your weight loss strategy because it has several benefits including, Keeping you flexible, builds endurance, and elevating your mood. Yoga is essential in teaching stability and balance, which, in turn, supports functional health. You can include yoga in your weekly schedule at least once a week.


Many exercises can help you achieve your goals. That said, it would be best if you would be open to exploring different forms of exercise to understand what fits your best. Choose exercises that you enjoy. This will give you the motivation to stick to it for the long-term. Don’t forget to track your progress using one of the best fitness apps out there.

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