The best way to exercise for weight loss is not just one form of exercise, but a combination of aerobic training, resistance exercise and high intensity interval training. Aerobic modalities (like brisk walking, running, and cycling) are designed to maintain caloric cost for a prolonged period of time.
Resistance exercise allows for the maintenance of lean body mass, while increasing resting metabolic rate. High intensity intervals increase caloric cost through excessive post-exercise oxygen consumption (EPOC) or after burn. Therefore, for weight loss, a program that strategically integrates into exercise losing body weight, limited caloric intake is your most effective option.
The Science of Weight Loss and Exercise
Weight loss is a function of energy balance: caloric deficit, burning more calories (exercise) than you consume. Exercise increases overall energy expenditure and changes the way we consume our calories, and changes our body composition to be more favorable as opposed to just caloric deficit. When caloric restriction alone is done with no activity it also hinders muscle protein synthesis.
Exercise plays an important role in keeping your muscle mass intact while maintaining some lean body mass during weight loss. If only caloric restriction is done for a prolonged period of time it will also change muscle and have a metabolic down-regulation. In this case exercise can aid to counteract those effects and make one more successful in that weight loss journey.
Understanding How Calories In vs Calories Out Works
Basal metabolic rate (BMR) is where the majority of calories are expelled and then followed by the thermic effect (TEF) and non-exercise activity thermogenesis (NEAT). When structured exercise is added, it may provide a variable factor to total expenditure that results in a few additional hundred kilocalories expended depending on intensity, duration, and modality.
Categories of Exercise & Effects on Metabolism
Aerobic activities: improve cardiovascular fitness, improve mitochondrial function, as well as increase fat oxidation potential when sustained for long, continuous periods.
Resistance exercise: maintain or increase lean tissue, which is metabolically active and supports long term energy balance.
High intensity protocols: create excess post-exercise oxygen consumption (EPOC), which can dramatically prolong energy expenditure post-exercise.
Other Factors of Influence
Age, gender, baseline fat levels, hormonal statuses, and genetic predisposition can also result in variability with regards to an exercise response. Sleep length and psychological distress can also affect outcomes by affecting appetite-regulating hormones such as leptin and ghrelin.
The Best Exercises for Weight Loss
Cardiovascular or Aerobic Exercises
Walking & Walking Fast
Walking is low impact and can be done by every one. A person of 70 kg is likely to burn around 200-300 kcal per 30 minutes at moderate intensity. Walking is effective depending on your consistency and how hard you push yourself.
Jogging / Running
You will likely burn more calories running than walking, whereas jogging yields a greater caloric burn, depending on one’s weight and effort which can average anywhere from 400-500 kcal per 30 minutes. And while running can be effective, injury rehabilitation and prevention must be adhered to (i.e. use proper shoes and progress gradually).
Cycling (Outdoor / Stationary)
Cycling (not stationary) is a great low-impact exercise that could burn a tremendous amount of calories. Indoor cycling is more controlled in terms of consistency and intensity, while outdoor cycling allows for greater muscle stabilization and potential caloric burn.
Swimming or Water Based Cardio
Swimming is often referred to as a full body workout and also has low joint stress, which is good for those who may have orthopedic issues with impact. The cost-energy of swimming is considerably higher depending on stroke efficiency and with no question, burns a lot of calories per unit time.
High Intensity & Interval Training
HIIT (High Intensity Interval Training)
HIIT involves alternating work with short recovery periods of maximal effort. Protocols like Tabata or 4×4 intervals can increase VO₂ max and stimulate afterburn (EPOC). Evidence shows that HIIT is superior to steady-state cardio in terms of time efficiency.]
Circuit Training
The combination of resistance and aerobic exercise performed in a circuit maximizes caloric expenditure, while also improving muscular endurance.
Resistance / Strength Training
Free Weights, Machines, Body Weight Exercises
Resistance training is essential for muscle maintenance. By using progressive overload, compound lifts (i.e., squats, presses, deadlifts) generally combine higher energy expenditure both acutely and chronically.
Compound vs Isolation
Compound movements include multiple muscle groups and generally carry a higher energy cost (or calorie burn). Isolation exercises are valuable for reaching muscle balance but less efficient for calorie burning.
Flexibility & Lower impact options
Yoga, Pilates, and associated disciplines have minimal effects on direct caloric expenditure but they can facilitate recovery, and a reduction in injury risk, but importantly for adherence as they address mobility, body awareness, and stress reduction.
Exercise Plan Format for Weight Loss
Frequency
150 minutes of moderate intensity or 75 minutes vigorous intensity ( ACSM Guidelines )
Combination
The best effect for weight loss has been associated with a combination of 2 – 3 sessions of resistance exercise and 3 – 4 sessions of aerobic or HIIT type exercise .
Progressive Adaptation
Progressing to heavier loads or increased periods of time is essential to avoid training plateaus.
Tracking
Keeping track of exercise whether with a wearable or training log will support exercise adherence.
Reducing the risk of injury , sustainability , and resolving contingencies
Adherence to exercise is often limited by skeletal injury, time, and lack of motivation. The best way to resolve these contingencies is through strategies aimed at reducing risk of injury and in the form of ( 1 ) gradual workload increase , ( 2 ) mindfulness for biomechanics, and ( 3 ) pre – planned recovery activities . This may be particularly helpful with increasing age or people with any of the many types of joint disorders .
Diet, Lifestyle & Supportive Measures
Exercise works in concert with dietary management . A protein intake of 1.2–1.6 g/kg body weight can prevent muscle loss . Adequate sleep (7–9 hours) and stress management can mitigate hormonal dysregulation. Non-exercise activity ( e . g . walking during work breaks ) daily increases energy expenditure.
Expected weight loss and timeframes
Research supports the aim of between 0.5 and 1 kg per week being sustainable. Higher rates are typically associated with lean mass loss and a greater risk of rebound. Although adaptation takes time, there needs to be variability in training and diet.
FAQs
What is the best exercise to lose abdominal fat?
Spot reduction is physiologically unfounded ; one must achieve overall fat loss through both cardiovascular and resistance exercise.
Do I get more weight loss benefits from cardio than resistance training?
Cardio generates a greater acute energy expenditure, but resistance training supports lean tissue expenditure, which allows for a more sustained long-term expenditure. You need both.
How many times a week do I need to do HIIT ?
For most people , 2 – 3 is effective if sufficient recovery is incorporated .
Can I lose weight just doing low-intensity exercise?
Low-intensity modalities can be helpful contributors to caloric deficit ; however , longer duration is required to reach caloric equivalents of higher-intensity modalities .
What exercises are good for people with limited joints ?
Swimming, cycling, and water aerobics are great options to consider ; all are effective alternatives with less orthopedic stress.
What impact does age have on weight loss?
Aging decreases metabolic rate and lean tissue and this requires additional focus on resistance training.
Summary & Action Framework
The most successful weight – loss programs consist of aerobic activity, high-intensity intervals, and structured resistance training. Dietary congruence , sleep inertia and long-term adherence strategies support exercise effectiveness . Using a progressive and evidence -based format will encourage sustainable reductions of fat while promoting physical sustainability .