One of the finest activities for losing weight is walking, and for good reason.

It’s a practical and simple approach for new exercisers to get started without feeling overwhelmed or having to buy equipment. Also, because it is a lower-impact workout, your joints are not overworked. A 155-pound (70-kg) person walks at a modest 4 mph (6.4 km/h) for 30 minutes to burn about 175 calories, according to Harvard Health. Walking for 50 to 70 minutes three times per week for 12 weeks reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively, in 20 obese women. You may easily incorporate walking into your regular schedule. Try walking during your lunch break, using the stairs at work, or taking extra walks with your dog to increase the number of steps you take each day. Aim to go for a 30-minute walk three to four times a week to get started. You can progressively increase the time or frequency of your walks as you get fitter.

Running or jogging

Running and jogging are excellent exercises for weight loss. A jogging pace is often between 4-6 mph (6.4-9.7 km/h), whereas a running pace is quicker than 6 mph (9.7 km/h), despite the similarities in appearance.

A 155-pound (70-kg) person is thought to burn around 288 calories every 30 minutes of jogging at a pace of 5 mph (8 km/h) or 360 calories per 30 minutes of running at a pace of 6 mph (9.7 km/h) (5). Moreover, research has shown that running and jogging can aid in the burning of visceral fat, also referred to as belly fat. This kind of fat wraps around your internal organs and is linked to several chronic illnesses, including diabetes and heart disease.

Cycling is a well-liked workout that boosts fitness and can aid in weight loss.

Cycling is typically an outdoor exercise, although stationary bikes are common in gyms and fitness facilities, allowing you to pedal indoors.

A 155-pound (70 kg) person is thought to burn about 252 calories per 30 minutes of moderately paced stationary cycling or 288 calories per 30 minutes of moderately paced bicycle riding at a speed of 12–13.9 mph (19–22.4 km/h), according to Harvard Health. Cycling is fantastic for losing weight, but studies have also shown that regular cyclists are more physically fit overall, have higher insulin sensitivity, and have a lower risk of developing heart disease, cancer, and death.

Strength training

Those who want to lose weight frequently choose to lift weights.

Also, lifting weights can increase your resting metabolic rate (RMR), which measures how many calories your body burns when at rest. One 6-month study found that performing strength-based workouts for just 11 minutes, three times per week, led to an average 7.4% improvement in metabolic rate. The increase in this study was comparable to burning an extra 125 calories each day.

Interval exercise

High-intensity interval training (HIIT), also referred to as interval training, is a general term for brief bursts of intensive exercise that are followed by rest periods. A HIIT workout typically lasts 10 to 30 minutes and can burn a lot of calories.HIIT burns 25–30% more calories per minute than conventional exercises including weight training, cycling, and treadmill jogging, according to a study of 9 active males (16Trusted Source).

This means that HIIT can enable you to exercise less and burn more calories. Also, multiple studies have demonstrated that HIIT is particularly efficient at burning belly fat, which is connected to several chronic conditions.

Swimming

A wonderful approach to shedding pounds and toning up is through swimming. According to Harvard Health, swimming for 30 minutes can result in a 155-pound (70-kg) person burning about 216 calories. It seems that the way you swim affects how many calories you burn. According to one study of competitive swimmers, the breaststroke burns the most calories, followed by the butterfly, backstroke, and freestyle. Swimming for 60 minutes three times a week for 12 weeks dramatically reduced body fat, increased flexibility, and decreased many heart diseases risk factors, such as high total cholesterol and blood triglycerides. This was revealed in a 12-week research of 24 middle-aged women. Swimming has the added benefit of being low-impact, which is better for your joints. 

Yoga 

Yoga is a well-liked form of exercise and stress relief.

Although it’s not typically viewed jogging as a weight reduction workout, it does burn a decent amount of calories and has many other advantages that can help with weight loss. According to Harvard Health, 30 minutes of yoga can result in a 155-pound (70-kg) person burning about 144 calories. In a 12-week study of 60 obese women, it was discovered that those who practiced yoga twice a week for 90 minutes reduced their waist circumference more than those in the control group, on average by 1.5 inches (3.8 cm).

Pilates

Pilates is a terrific beginner-friendly exercise that may help you reduce weight. A person weighing about 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates session or 168 calories at a 30-minute advanced class, per a study funded by the American Council on Exercise. Pilates may not burn as many calories as cardiovascular activities like running, but because it’s often fun, it’s simpler to maintain over time. When compared to a control group that performed no exercise for the same amount of time, 8-week research of 37 middle-aged women revealed that doing Pilates movements for 90 minutes three times per week significantly reduced waist, stomach, and hip circumference.