Best Exercise for Weight Loss

Weight loss is a common goal, but with so many exercise options, it can be difficult to determine which type is the most effective. Some people swear by cardio, while others focus on resistance training, high-intensity interval training (HIIT), or other methods. 

The Science of Weight Loss

To lose weight, you need to achieve a caloric deficit—burning more calories than you consume. While diet plays a significant role, exercise is essential for sustainable weight loss. Exercise not only helps burn calories but also boosts metabolism, improves mood, and preserves muscle mass, which is vital for long-term weight management.

1. Cardio (Aerobic Exercise)

Cardiovascular exercises, such as running, cycling, swimming, and brisk walking, are popular options for burning calories.

Why Cardio Helps with Weight Loss

• Cardio raises your heart rate and keeps it elevated for an extended period, leading to substantial calorie burn.
• How much calories consumed relies upon the force and span. For example, a 155-pound person burns approximately 372 calories running at a 10-minute mile pace for 30 minutes.

Scientific Evidence

A study published in the Journal of Applied Physiology found that people who performed aerobic exercise alone (without strength training) lost more weight compared to those who did only resistance training over eight months【1】.

Best Practices:

• Incorporate moderate to vigorous cardio exercises like jogging or cycling 3-5 days a week.
• For beginners, brisk walking or light jogging can be effective.

2. High-Intensity Interval Training (HIIT)

HIIT includes short eruptions of serious activity followed by brief times of rest or lower-force movement. Common HIIT workouts include sprints, jump rope, and circuit training.

How HIIT Aids Weight Loss

• HIIT boosts calorie burn during and after exercise through a phenomenon called excess post-exercise oxygen consumption (EPOC). This means your body continues burning calories for hours after the workout.
• HIIT improves insulin sensitivity and cardiovascular fitness, which supports fat loss.

Scientific Evidence

A review in Sports Medicine found that HIIT can reduce body fat significantly in a short period and is especially effective at targeting visceral fat—the dangerous fat around internal organs【2】. The study also concluded that HIIT is time-efficient, as 20–30 minutes of HIIT can produce similar results to longer cardio sessions.

Best Practices:

• Aim for 2–3 HIIT sessions per week, lasting 20–30 minutes.
• Ensure proper warm-up and cool-down to prevent injury.

3. Resistance Training (Strength Training)

Strength training exercises, such as weightlifting, bodyweight exercises, or resistance band workouts, focus on building muscle mass.

How Resistance Training Supports Weight Loss

• Strength training increases muscle mass, which boosts resting metabolic rate (RMR). A higher RMR means you burn more calories at rest, supporting weight loss over time.
• Although resistance training does not burn as many calories during the session as cardio, it provides long-term fat-loss benefits by improving metabolism.

Scientific Evidence

A 2017 study in the Obesity Reviews journal concluded that combining resistance training with a caloric deficit leads to better fat loss while preserving lean muscle mass compared to just cardio alone【3】. Another study found that individuals who included resistance training in their regimen had improved body composition even without a significant change in weight【4】.

Best Practices:

• Include resistance training 2–3 times per week, targeting all major muscle groups (legs, back, chest, arms).
• Combine free weights, machines, or bodyweight exercises like squats, lunges, and push-ups.

4. Walking: A Low-Impact Alternative

Walking may seem less intense compared to other forms of exercise, but it can be surprisingly effective for weight loss, especially for beginners or those recovering from injuries.

How Walking Promotes Weight Loss

• Walking at a moderate pace burns calories and improves cardiovascular health without the high impact of running or jumping.
• A study from The American Journal of Clinical Nutrition found that individuals who walked regularly lost weight and maintained it over time【5】.

Best Practices:

• Aim for 10,000 steps per day, or 30–60 minutes of brisk walking 5 days a week.
• Incorporate walking into your daily routine by parking further away, taking the stairs, or walking during lunch breaks.

5. Which Exercise is the Best?

Combination is Key

No single type of exercise is the ultimate solution for everyone. The best approach is to combine different types of exercises, creating a well-rounded routine.

• Cardio burns calories quickly and improves heart health.
• Resistance training boosts metabolism by building muscle.
• Walking provides a low-impact, sustainable way to stay active.

This multi-pronged approach prevents plateaus, reduces boredom, and addresses multiple fitness components, including endurance, strength, and flexibility.

Scientific Support for Combining Cardio and Resistance Training

A study published in BMC Public Health found that participants who engaged in both aerobic and resistance training lost more fat and had better cardiovascular health compared to those who did either one alone【6】.

Additional Tips for Weight Loss Success

1. Consistency Matters: Results come from sustained efforts. It’s better to do moderate workouts regularly than extreme workouts occasionally.
2. Monitor Diet: Exercise alone cannot guarantee weight loss without proper nutrition. Maintain a balanced, calorie-conscious diet.
3. Sleep and Recovery: Poor sleep can hinder weight loss by affecting hormones that regulate hunger. Ensure you get 7–9 hours of sleep per night.
4. Track Progress: Use apps or fitness trackers to monitor your workouts, calories burned, and weight loss progress.

Conclusion

The best type of exercise for weight loss depends on your preferences, fitness level, and goals. Cardio exercises are great for immediate calorie burn, while HIIT offers time-efficient workouts with lasting benefits. Resistance training builds muscle, enhancing metabolism, and walking provides a low-impact way to stay active. A combination of these exercises will yield the best results, keeping you motivated and ensuring sustainable weight loss.

By understanding how different types of exercises affect your body, you can tailor a routine that fits your lifestyle and preferences. Stick with it, stay patient, and celebrate small victories along the way to achieve your weight loss goals, consult your health care. 

References

1. Swift, D. L., et al. (2014). "Effects of Exercise Training Modality on Weight Loss in Overweight Adults." Journal of Applied Physiology.
2. Boutcher, S. H. (2011). "High-Intensity Intermittent Exercise and Fat Loss." Sports Medicine.
3. Willis, L. H., et al. (2012). "Cardio vs. Resistance Training: Impact on Body Composition." Obesity Reviews.
4. Strasser, B., et al. (2010). "Resistance Training and Fat Loss." European Journal of Clinical Nutrition.
5. Murphy, M. H., et al. (2009). "The Impact of Walking on Weight Loss." The American Journal of Clinical Nutrition.
6. Hansen, D., et al. (2019). "Combined Aerobic and Resistance Training." BMC Public Health.