It is a common question that what are the best exercises for weight loss 2024? When it comes to which specific exercises are best for weight loss, the answer will vary from person to person. However, experts agree on a general answer that any exercise that a person does consistently will be successful in losing weight.
With that said, certain types of exercises are more effective when it comes to weight loss. That is why we have listed the top 10 best exercises that will help you achieve your weight loss goals. Remember to start with exercises that match your current fitness level and gradually move on to more advanced activities.
Also: Along with these exercises, the most important thing to lose weight is to balance your diet and if you eat too much then reduce your intake.
10. Stair Climbing
Stair climbing is often described as a low-impact exercise, often for people who have recently started trying to get in shape. Another low-cost, versatile exercise for weight loss is stair climbing. Climbing just two stairs each day can lead to a 6-pound weight loss in a year.
Plus, it can also increase the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy. In a study based on average oxygen absorption and heart rate, researchers estimated that climbing a 15 cm step expended 0.11 kcal for the average person, and descending a step expended 0.05 kcal.
The study concluded that stair climbing met the minimum requirements for cardiorespiratory benefits, and stair climbing is considered suitable for promoting physical activity.
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09. Plank
Of course! The plank is a fundamental and highly effective core strengthening and weight loss exercise. Start in a push-up position, but rest on your forearms. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for as long as possible while maintaining proper form.
Get into a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels. The most common plank is the forearm plank which is held in a push-up-like position, with the body weight resting on the forearms, elbows, and toes.
Many variations exist, such as the side plank and the reverse plank. Planks are commonly practiced in Pilates and yoga, and also by people training for boxing and other sports.
08. Jumping Rope
A Jumping rope or skipping rope is a device used in the sport of jump rope, where one or more participants jump over a rope so that it passes under their feet and over their heads. It is one of the best exercises for weight loss.
Skipping can be used as a cardiovascular workout, similar to jogging or cycling, and has a high MET or intensity level. Also, this aerobic exercise can burn up to 1,200 calories per hour with vigorous activity, depending mainly on the speed and intensity of the jumps and leg folding.
Also, ten minutes of skipping is roughly equivalent to running an eight-minute mile. Many professional trainers, fitness experts, and professional fighters recommend skipping over any other alternative exercise like running and jogging to burn fat.
07. Pilates and Yoga
Yoga and Pilates don’t burn as many calories as more intense cardio workouts, but both can be helpful exercises for weight loss.
Yoga is a set of physical, mental, and spiritual practices or disciplines that originated in ancient India and aim to control and steady the mind. When practiced regularly, yoga can improve body and breath awareness, relax the mind, strengthen the body, and improve balance.
Similarly, Pilates is a type of mind-body exercise developed by German physical trainer Joseph Pilates in the early 20th century. It can also help reduce overall body weight and improve body composition and affect lean mass.
Pilates uses a combination of about 50 repetitive exercises to increase muscle exertion. Each exercise is typically repeated three to five times.
Yoga improves many of the causes of weight gain by improving bodily pain and sleep patterns and reducing stress, which can lead to an increase in cortisol. Research suggests that yoga may be a helpful tool in reducing abdominal obesity, especially in women.
06. NEAT
Non-exercise activity thermogenesis (NEAT) is very important for weight loss. It can account for a significant portion of a person’s daily energy expenditure, such as moving around, fidgeting, cleaning, walking, climbing stairs or changing position from lying down to standing, etc.
Apart from differences in body composition, it represents most of the variation in energy expenditure across individuals and populations, ranging from 6-10 percent of energy expenditure to as much as 50 percent in highly active individuals. NEAT is one of the best exercises for weight loss.
Moreover, NEAT accounts for all of a person’s energy expenditure apart from purposeful exercise and resistance training. Also, a significant amount of calories can be expended through NEAT which can contribute to weight loss and potentially help prevent cardiovascular and metabolic complications in people with obesity.
In fact, one study found that the high-impact NEAT exercises described above could result in a person burning up to an additional 2,000 calories per day, depending on their body weight and general activity level.
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05. Cycling
Physical exercise obtained from cycling is generally associated with increased health and fitness, cycling has also been shown to aid weight loss. Cycling is often used by people to improve their fitness and cardiovascular health.
Additionally, recent studies on the use of cycling for commuting have shown that it reduces the risk of cardiovascular outcomes by 11%, with women having a slightly greater reduction in risk than men.
In addition, cycling is particularly helpful for people who suffer from arthritis of the lower limbs and are unable to play sports that impact the knees and other joints. Since cycling can be used for the practical purpose of transportation, there may be less need for self-discipline to exercise.
Studies show that cycling can have a pronounced effect on both overall body weight and reduction in fat mass. Seated cycling is a relatively non-weight bearing exercise that does little to boost bone density, like swimming.
04. Walking
Walking is generally slower than running and other forms of exercise. Walking has always been considered one of the best exercise options for weight loss because it is an easy, low-impact exercise that is accessible to people of all ages and abilities.
A 2022 study in Nutrients found that walking at all speeds reduced total body fat, although slower walking was initially more effective for people with longer distances and durations than for those who are overweight.
Also, according to the American Heart Association, studies show that walking can increase cardiovascular fitness and reduce the risk of heart disease and stroke. In humans, walking has many health benefits, including improved mental health and a reduction in heart disease.
Walking is one of the best and easiest exercises for weight loss. Strolling around the block to get some air, meeting a colleague for a walking meeting, and exploring your local city on foot can all effectively aid your weight loss journey.
03. Water Workouts
Water Workouts, which ranges from swimming to water aerobics, allows individuals to focus on increasing their cardiovascular endurance, muscle strength, and flexibility with minimal stress on the joints. Also, Water exercises are one of the best exercises for weight loss.
In addition, water aerobics is a form of aerobic exercise that requires participants to be immersed in water. Most water aerobics takes place in a group fitness class with trained professionals teaching for about an hour.
Additionally, classes focus on aerobic endurance, resistance training, and creating a pleasant atmosphere with music. Different forms of water aerobics include aqua zumba, water yoga, aqua aerobics, and aqua jog.
While anyone can benefit from a water workout, this exercise option is especially helpful for people with obesity problems because it allows them to exercise without the negative effects of gravity. Plus, water workouts do an excellent job of challenging the muscles.
02. High-Intensity Interval Training
High-intensity interval training (HIIT) is a training protocol that involves alternating short periods of intense or explosive anaerobic exercise with brief recovery periods to the point of exhaustion. For example, a HIIT workout using a treadmill may involve running as fast as possible at 30-second intervals or even several minutes of slow, easy jogging.
Additionally, HIIT involves exercise performed in quick bursts repeatedly with near or maximal effort, with periods of rest or reduced activity between bouts. In fact, a short HIIT workout can burn as many calories as a long steady-state workout and produce changes in body composition similar to moderate-intensity continuous training in overweight and obese people.
Although there are various variations of HIIT-style workouts that may include exercises involving both cardiovascular activity and resistance training, HIIT’s key characteristics of maximum effort, duration, and short rest periods differentiate it physically from being considered a cardiovascular exercise.
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01. Lifting Weights
Weightlifting generally refers to physical exercises and sports in which people lift weights, often in the form of dumbbells or barbells. People engage in weightlifting for many different reasons, such as weight loss, to develop physical strength, to promote health and fitness, to compete in weightlifting sports, and to develop muscular and aesthetic bodies.
According to an article in The New York Times, weight lifting can prevent certain disabilities, increase metabolism, and reduce body fat. Also, using free weights improves not only strength but also muscle function compared to machines.
In addition, it is a common part of strength conditioning for athletes in many sports. Also, people who train with weights use both free weights (such as barbells, dumbbells, and kettlebells) and weight machines to train all parts of their body. Lifting Weights is one of the best and most useful exercises for weight loss.
