Struggling to Shed Weight? The Top 8 Transformative Weight Loss Exercises for 2024

Weight Loss Exercises

Different physical activities play a significant role in aiding weight loss by increasing the number of calories burned. The amount of weight loss achieved can vary based on factors such as age, eating habits, and starting weight. Statistics indicate that nearly half of American adults annually attempt to lose weight.

Exercise stands as one of the most common approaches people take to shed pounds due to its calorie-burning impact, which greatly contributes to weight loss. Apart from weight reduction, exercise brings various benefits including improved mood, stronger bones, and reduced risk of several chronic diseases.

Outlined below are the top eight exercises known for their effectiveness in promoting weight loss. [1,2,3]

Weight Loss in Every Step: Embrace the Power of Walking

Taking a stroll is an accessible exercise option for beginners, requiring no specialized gear and offering a gentler impact on joints. According to the American Council on Exercise, a 140-pound person burns around 7.6 calories per minute while walking, while a 180-pound individual burns about 9.7 calories per minute during the same activity.

Research spanning 12 weeks and involving 20 obese women revealed that walking for 50–70 minutes three times a week led to an average reduction of 1.5% in body fat and 1.1 inches (2.8 cm) in waist circumference.

To commence, target 30-minute walks 3–4 times weekly. Gradually increase either the duration or frequency of your walks as your fitness levels progress. [4,5]

Jogging and Running: Your Weight Loss Journey in Motion

Jogging

Jogging and running may seem similar, but their main difference lies in speed. Jogging typically maintains a pace between 4–6 mph (6.4–9.7 km/h), while running goes beyond 6 mph (9.7 km/h).

The American Council on Exercise notes that a 140-pound (65 kg) person burns around 10.8 calories per minute while jogging and 13.2 calories per minute while running. For someone weighing 180 pounds (81 kg), jogging consumes about 13.9 calories per minute, while running burns approximately 17 calories per minute.

Both jogging and running have shown effectiveness in reducing visceral fat, which is linked to conditions like heart disease and diabetes. Starting with 20–30 minute jogging sessions 3–4 times a week is a good approach.

If outdoor running causes joint strain, consider softer surfaces such as grass. Treadmills with built-in cushioning can also reduce impact on your joints. [6,7]

Cycling: A Joint-Friendly Fitness Choice

Cycling

Engaging in cycling presents a low-impact workout that alleviates stress on joints, making it an appealing exercise choice. Studies from the American Council on Exercise highlight that cycling at a moderate pace of 10 miles per hour (MPH) can burn approximately 6.4 calories per minute for someone weighing 140 pounds (65 kg) and about 8.2 calories per minute for those weighing 180 pounds (81 kg).

Consistent cycling routines have shown impressive advantages, contributing to overall fitness improvement, heightened insulin sensitivity, and a lowered risk of heart disease, cancer, and mortality compared to those who don't incorporate cycling into their regular activities. While cycling has traditionally taken place outdoors, the availability of stationary bikes in gyms and fitness centers enables individuals to enjoy its benefits indoors. [8,9]

Resistance Training: An Effective Metabolic Boost

Resistance Training

Incorporating resistance or weight training into your fitness regimen significantly enhances strength and promotes muscle development, directly impacting your resting metabolic rate (RMR) – the calories your body naturally burns at rest.

As per the American Council on Exercise, during a weight training session, a person weighing 140 pounds (65 kg) burns roughly 7.6 calories per minute. For someone weighing 180 pounds, this increases to about 9.8 calories per minute.

A six-month study revealed that just 11 minutes of strength-focused exercises, three times a week, led to an average 7.4% increase in metabolic rate. This translated to burning an extra 125 calories per day during the study period.

Moreover, a consistent 24-week weight training regimen boosted men's metabolic rate by 9%, burning approximately 140 more daily calories. Women experienced a nearly 4% increase, equating to around 50 additional calories burned per day.

Research also suggests that the body continues burning calories for hours after weight training, surpassing the calorie-burning effects of aerobic exercise during this post-workout phase. [10,11,12]

Interval Training: An Optimal Calorie Torch

Interval Training

Interval training, also known as high-intensity interval training (HIIT), involves short bursts of intense exercise interspersed with recovery periods. Lasting between 10 to 30 minutes, a HIIT session proves effective in burning a significant amount of calories.

Studies with physically active men have shown that HIIT can lead to a calorie burn of 25–30% more per minute compared to exercises like weight training, cycling, or treadmill running. This highlights HIIT's ability to maximize calorie burn within shorter workout durations.

Moreover, various research studies have emphasized HIIT's effectiveness in targeting abdominal fat, which is closely linked to chronic health issues.

To start a HIIT routine, choose an exercise like running, jumping, or cycling, and establish specific time frames for exercise and rest intervals. For example, cycle vigorously for 30 seconds followed by a relaxed pace for 1–2 minutes. Repeat this pattern for 10–30 minutes to complete the workout. [13,14]

Swim to Thrive: Your Path to Fitness and Vitality

swimming

Calorie expenditure in swimming varies by weight and stroke style. For instance, someone weighing 140 pounds burns around 9 calories per minute with a crawl or moderate pace, while a person weighing 180 pounds can burn approximately 11.6 calories per minute at a similar intensity.

Different swimming styles impact calorie burn rates differently. A study on competitive swimmers revealed that the breaststroke burns the most calories, followed by the butterfly, backstroke, and freestyle.

The benefits of swimming were evident in a 12-week study involving 24 middle-aged women who engaged in 60-minute swimming sessions three times a week. Results showed reduced body fat, improved flexibility, and decreased risk factors linked to heart disease, such as lowered total cholesterol and blood triglyceride levels. [15,16]

Mindful Moves, Weight-Wise Results: Yoga's Holistic Fitness Fusion

yoga

Despite being underestimated for its weight loss benefits, yoga significantly aids in burning calories and offers various health perks conducive to managing weight.

In a 12-week study with 60 obese women, engaging in two 90-minute yoga sessions per week led to noticeable reductions in waist circumference—an average decrease of 1.5 inches (3.8 cm) compared to the control group.

Additionally, those in the yoga group reported improved mental and physical well-being. Research consistently highlights yoga's ability to foster mindfulness and effectively reduce stress levels.

Apart from fitness centers, yoga can be practiced anywhere, including the comfort of your home, with numerous guided tutorials accessible online. [17,18]

Pilates: A Low-Impact, Effective Option

Calorie burn might not skyrocket during Pilates sessions, but research shows promise. According to a study backed by the American Council on Exercise, a 140-pound individual can burn around 108 calories in a 30-minute beginner's Pilates session, with the count rising to 168 calories in an advanced class of the same duration.

While not as intense as high-aerobic exercises like running, Pilates offers an enjoyable experience that often leads to consistent engagement over time. An 8-week study involving 37 middle-aged women highlighted the benefits: those who committed to 90-minute Pilates sessions, three times a week, experienced significant reductions in waist, stomach, and hip circumference compared to a control group with no exercise routine.

Beyond physical changes, Pilates holds promise in alleviating lower back pain while improving strength, balance, flexibility, endurance, and overall fitness. Its versatility shines through accessibility at home or through various gym classes. For those aiming for weight loss, pairing Pilates with a balanced diet and supplementing it with other exercises like weight training or cardio can enhance results. [19,20,21]

How much Weight can one Realistically Anticipate Shedding?

The reality of weight loss isn't a straight path. Often, there's a quicker drop in weight at the beginning.

The amount of weight you can anticipate shedding through exercise is contingent upon various factors:

  • Starting Weight: A higher starting weight often correlates with a higher Basal Metabolic Rate (BMR) – the calories your body expends for basic functions. This means a greater calorie burn during activity and rest.
  • Age: Older individuals may carry more fat and less muscle, reducing their BMR, and potentially making weight loss more challenging.
  • Sex: Those assigned male at birth (AMAB) often possess a higher muscle-to-fat ratio compared to those assigned female at birth (AFAB), influencing BMR and potentially leading to quicker weight loss for AMAB individuals with similar calorie intake.
  • Diet: Weight loss hinges on burning more calories than consumption, necessitating a calorie deficit.
  • Sleep: Inadequate sleep can decelerate weight loss and trigger cravings for high-calorie foods.:
  • Health Conditions: Certain medical conditions, like depression or hypothyroidism, may impede weight loss.
  • Genetics: Research suggests a genetic link to weight loss, impacting individuals, particularly those dealing with obesity.

While many strive for rapid weight loss, experts recommend a gradual approach of 1–2 pounds (0.5–1.36 kg) or about 1% of body weight per week.

Losing weight too quickly can lead to adverse health effects, including muscle loss and increased risks of gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, irregular menstruation, and a higher likelihood of regaining lost weight. [22,23,24,25,26,27]

Conclusion

In the pursuit of weight loss and enhanced physical activity, the diverse array of calorie-burning exercises—ranging from walking, jogging, cycling, swimming, weight training, interval training, yoga, and Pilates—offer promising avenues. However, for those seeking an extra edge in their fitness journey, consider integrating HealthspanX Ultra Pure NMN™ into your routine to promote weight loss and augment physical performance, ultimately supporting you in achieving your fitness goals.

Remember, selecting an exercise that genuinely resonates with you is pivotal. This not only fosters commitment over time but also ensures tangible progress as you embark on your transformative fitness journey.

Citations

  1. Kruger J, Galuska DA, Serdula MK, Jones DA. Attempting to lose weight: specific practices among U.S. adults. Am J Prev Med. 2004;26(5):402-406. doi: 10.1016/j.amepre.2004.02.001
  2. Konttinen H, van Strien T, Männistö S, Jousilahti P, Haukkala A. Depression, emotional eating and long-term weight changes: a population-based prospective study. Int J Behav Nutr Phys Act. 2019;16(1):28. Published 2019 Mar 20. doi:10.1186/s12966-019-0791-8
  3. Lupsa BC, Insogna K. Bone Health and Osteoporosis. Endocrinol Metab Clin North Am. 2015;44(3):517-530. doi: 10.1016/j.ecl.2015.05.002
  4. Hong HR, Jeong JO, Kong JY, et al. Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. J Exerc Nutrition Biochem. 2014;18(3):277-285. doi:10.5717/jenb.2014.18.3.277
  5. Bond Brill J, Perry AC, Parker L, Robinson A, Burnett K. Dose-response effect of walking exercise on weight loss. How much is enough? Int J Obes Relat Metab Disord. 2002;26(11):1484-1493. doi: 10.1038/sj.ijo.0802133
  6. Zhang H, Tong TK, Kong Z, Shi Q, Liu Y, Nie J. Exercise training-induced visceral fat loss in obese women: The role of training intensity and modality. Scand J Med Sci Sports. 2021;31(1):30-43. doi:10.1111/sms.13803
  7. Jung SH, Ha KH, Kim DJ. Visceral Fat Mass Has Stronger Associations with Diabetes and Prediabetes than Other Anthropometric Obesity Indicators among Korean Adults. Yonsei Med J. 2016;57(3):674-680. doi:10.3349/ymj.2016.57.3.674
  8. Mackie GM, Samocha-Bonet D, Tam CS. Does weight cycling promote obesity and metabolic risk factors? Obes Res Clin Pract. 2017;11(2):131-139. doi: 10.1016/j.orcp.2016.10.284
  9. Bianco A, Bellafiore M, Battaglia G, et al. The effects of indoor cycling training in sedentary overweight women. J Sports Med Phys Fitness. 2010;50(2):159-165.
  10. Kirk EP, Donnelly JE, Smith BK, et al. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2009;41(5):1122-1129. doi:10.1249/MSS.0b013e318193c64e
  11. Lemmer JT, Ivey FM, Ryan AS, et al. Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exerc. 2001;33(4):532-541. doi:10.1097/00005768-200104000-00005
  12. Greer BK, Sirithienthad P, Moffatt RJ, Marcello RT, Panton LB. EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training. Res Q Exerc Sport. 2015;86(2):190-195. doi:10.1080/02701367.2014.999190
  13. Falcone PH, Tai CY, Carson LR, et al. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015;29(3):779-785. doi:10.1519/JSC.0000000000000661
  14. D'Amuri A, Sanz JM, Capatti E, et al. Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomized controlled non-inferiority trial. BMJ Open Sport Exerc Med. 2021;7(3): e001021. Published 2021 Jul 20. doi:10.1136/bmjsem-2020-001021
  15. Barbosa TM, Fernandes R, Keskinen KL, et al. Evaluation of the energy expenditure in competitive swimming strokes. Int J Sports Med. 2006;27(11):894-899. doi:10.1055/s-2006-923776
  16. Lee BA, Oh DJ. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. J Exerc Rehabil. 2015;11(5):266-271. Published 2015 Oct 30. doi:10.12965/jer.150242
  17. Cramer H, Thoms MS, Anheyer D, Lauche R, Dobos G. Yoga in Women with Abdominal Obesityߞa Randomized Controlled Trial. Dtsch Arztebl Int. 2016;113(39):645-652. doi:10.3238/arztebl.2016.0645
  18. Pascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017; 86:152-168. doi: 10.1016/j.psyneuen.2017.08.008
  19. Şavkin R, Aslan UB. The effect of Pilates exercise on body composition in sedentary overweight and obese women. J Sports Med Phys Fitness. 2017;57(11):1464-1470. doi:10.23736/S0022-4707.16.06465-3
  20. Hasanpour-Dehkordi A, Dehghani A, Solati K. A Comparison of the Effects of Pilates and McKenzie Training on Pain and General Health in Men with Chronic Low Back Pain: A Randomized Trial. Indian J Palliat Care. 2017;23(1):36-40. doi:10.4103/0973-1075.197945
  21. Bueno de Souza RO, Marcon LF, Arruda ASF, Pontes Junior FL, Melo RC. Effects of Mat Pilates on Physical Functional Performance of Older Adults: A Meta-analysis of Randomized Controlled Trials. Am J Phys Med Rehabil. 2018;97(6):414-425. doi:10.1097/PHM.0000000000000883
  22. Zhang Y, Wu J, Hong P, et al. Wei Sheng Yan Jiu. 2016;45(5):739-748.
  23. Ponti F, Santoro A, Mercatelli D, et al. Aging and Imaging Assessment of Body Composition: From Fat to Facts. Front Endocrinol (Lausanne). 2020; 10:861. Published 2020 Jan 14. doi:10.3389/fendo.2019.00861
  24. Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065
  25. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022;14(8):1549. Published 2022 Apr 8. doi:10.3390/nu14081549
  26. Kracht CL, Chaput JP, Martin CK, Champagne CM, Katzmarzyk PT, Staiano AE. Associations of Sleep with Food Cravings, Diet, and Obesity in Adolescence. Nutrients. 2019;11(12):2899. Published 2019 Nov 30. doi:10.3390/nu11122899
  27. Lamiquiz-Moneo I, Mateo-Gallego R, Bea AM, et al. Genetic predictors of weight loss in overweight and obese subjects. Sci Rep. 2019;9(1):10770. Published 2019 Jul 24. doi:10.1038/s41598-019-47283-5