Weight Loss By Exercise 6 Best Effective

weight loss by exercise

Almost, more than half of adults try to lose weight every year. Along with dieting, weight loss by exercise is a very good strategy. It burns calories, in addition to reducing weight, there are many other benefits of exercise such as better mood, stronger bones and muscles, sound sleep, and minimal risk of many chronic disorders. Exercise can lower your blood sugar levels and help your insulin work greater.

Many people go on a diet for losing weight, dieting helps you lose weight but it can also lead to many weaknesses. Exercise is also very important to lose weight.  A person who exercises, his metabolic system keeps working, even if he is physically inactive.

Here are some exercises that may be effective for weight loss:

Weight Loss By Exercise 6 Best Effective


Walking is a greater form of weight loss by exercise you can do it, it is better for those who want to lose weight or for people who have heart-related issues. No special pieces of training, expertise, high-priced equipment is needed for walking. Regardless of how old are you, you can take it up at any age. Walking improves muscles, joints, and bones healthy as well.

Sedentary lifestyles can not only lead to weight gain but also increase the risk of health problems. Walking burns more calories and belly fats and minimizes these risks. Current results put forward that regular walking exercise may provide a productive lifestyle against abdominal obesity.


Cycling is a trendy weight loss by exercise that boosts your fitness levels and can help you lose weight. Even though cycling is commonly done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle indoors.

It’s a superb cardio workout. It can help you to burn fat, calories and lose weight. Roughly, cycling for half an hour can help you burn between 200-450 calories, depending on your weight and speed.

Cycling is a great exercise to get you into shape and burn off some extra pounds, as you can burn a large number of calories while pedaling.

I like to start my athletes at (at least) three times a week, for thirty minutes at a time, consistently for 4 to 6 weeks, you’ll automatically start burning more calories.

Matt Wilpers former NCAA athlete, Cycling coach and Peloton instructor

HIIT workouts

Hyper intensity interval training, basically, is a combination of high and low-level interval training. You can do a great workout in a very short period of time. Generally, a HIIT workout is completed within 30 minutes and can burn a great number of calories.

The benefits of these workouts outweigh the benefits of those exercises that take 2 to 3 hours. This means that HIIT exercise helps you burn more calories in less time.

Our body has a natural process called Excess Post Workout Oxygen Consumption (EPOS). This is the post-exercise period during which our body keeps burning calories. For example, if we exercise for 20 minutes, our body burns calories for the next 24 hours.

The metabolic rate to lose weight is higher in HIIT workouts as compared to other exercises. One of the major benefits of the HIIT workout is that it helps you lose fat instead of losing muscles.


One of the best ways to weight loss by exercise is to run as running burns more calories than any other form of cardio exercise. Results showed that running burns more calories than walking. Constant running maintains the body balance.

The number of calories you burn while running differs depending on your body size, running time, and speed. HIIT involving running burns the most calories per minute by using numerous muscles at their extreme capacity.

There are many other benefits of running as well. It also helps boost your immune system and lungs function. It can prevent many diseases such as heart disease, diabetes, high blood pressure, etc.

But it’s better to see your doctor first before starting this exercise, especially if you’ve some serious health problems.

Lifting weight

Weightlifting, also referred to as resistance training, is helpful for weight loss by exercise. When you lift a weight you promote muscle growth and lose fat.

Muscle tissues are metabolically more efficient than fat tissues, so as you gain more muscles, your body will burn more calories than before building muscles, even while you’re sleeping.

However, it only functions when you’re lifting enough weight that can stimulate the development of your muscles.

Jumping Rope

Jumping rope is a form of cardiovascular exercise and a great strategy for weight loss by exercise. It’s a complete physical exercise, so it burns a lot of calories in a short time. Jumping rope not only burns calories but also burns fat, boosts stamina, and increases lungs capacity.

Even jumping at an average rate can so far burn off 10-16 calories a minute. Jumping rope for ten minutes is equivalent to running eight minutes mile.

It should also be kept in mind that skipping rope alone may not help you lose significant weight. But at the same time, you need to maintain your diet and exercise routine that will boost your metabolism and help you lose pounds faster.

Jumping rope for losing weight and the number of calories burned in it, highly affected by how fast you are and how much time you spend jumping rope. However, if you exercise properly with a healthy diet, you can lose significant weight very soon.

The most important thing is to choose the exercise that you find easiest to do and enjoy doing it. That way you can stick to it for the long run and get better results.

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