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Best List of Exercises to Lose Weight

Updated on November 9, 2019

Exercises to lose weight

Weight loss experts will always recommend exercising as part of your weight loss program. Weight is gained when your body used up fewer calories than the intake calories. Exercising not only increases the body metabolism to burn calories but also helps burn calories fast. Eating a lot more than you should without any exercise will make you gain weight.

Types of exercises to lose weight

These are aerobic exercises and strength training exercises. These types of exercises have diverse effects on the body but they all are helpful when one is trying to lose weight.

Cardiovascular exercises

Cardiovascular exercises are sometimes called aerobic exercises. Cardio are common exercises to lose weight because they burn a lot of calories and increase heart rate for a constant amount of time. Cardio exercises have lots of health benefits such as strengthen the heart, muscles, bones and increase the body’s metabolic system.

Different Types of Cardiovascular Exercises That Can Help You Stay Fit

Jogging or Running

One of the simplest and cheapest forms of cardio and can be done indoors or outdoors. A natural method to increase one’s heart rate and can be performed by just about any able bodied individual. Studies show that running induces overall weight loss but it specifically targets the hips and is a good way to build up tolerance for more strenuous activities. Experienced joggers and runners can even control heart rate increase by speeding up, slowing down, or by jogging for a longer period of time.

A Singles Match in Tennis

Tennis as cardio is not about the competition, less about technique and more about having fun while raising your heart rate for a reasonable period of time, usually for 30 to 60 minutes. That is why the best way to maximize this sport is to play singles which requires you to run thru the entire breadth of the court. Most experts agree that the main reason for its success is that unlike other repetitive cardio exercises that become boring, tennis can be played lightly as a game. Remember, time flies when you are having fun.


Water equals overall tolerable resistance which does not target a specific muscle but the entire body. As such, with one exercise, the entire body is toned down. This is the essence of swimming as a cardiovascular exercise. Expert studies show that swimming provides just as much if not a higher quality cardio exercise that is less strenuous to specific body parts. The alternative to swimming is several different types of cardio exercises, meaning a longer workout. However, beginners should not overdo this, a 25 meter swim then rest until normal breathing returns is advised.


Biking works as cardio regardless of the type of bike and the speed within which you exercise. Studies show that incorporating bicycle related activities significantly reduces the incidence of the following:

  • High blood pressure
  • Osteoporosis
  • High cholesterol

Jumping Rope

Most experts agree that jumping rope burns 3x more calories per minute than brisk walking, jogging or running. This can be achieved without the need of expensive accessories, facilities and gadgets. This is perfect for individuals who want a higher quality cardio but have limited time and budget to spare.

It is best to consult a medical professional before doing any on these cardio exercises especially if you have heart or lung problems or hypertension.

Strength training exercises

Strength training exercises are exercises that strengthen bones, muscles, heart functions, increase HDL cholesterol (good cholesterol), increase metabolism and improvement of joint functions. Strength training exercises usually target specific muscles groups in the body. Below are a few examples of strength training exercises.

  • Bench press
  • Pull-up
  • Push-down
  • Leg raise
  • Leg press

Like aerobic exercises you must also consult a professional trainer before doing these exercises, because the muscles are being pushed beyond their capacity and there is a risk of injury when they are done wrong.

It doesn’t really matter which type of exercises to lose weight you choose, they all work effectively. The important idea is that you exercise, because it is a crucial part of not only losing weight, but in keeping your body healthy and strong.

Best exercises to lose weight

Common Weight loss mistakes


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