Being obese or overweight is not very uncommon these days. An unhealthy lifestyle is a major reason for the same. Many people identify these issues and embark on their weight loss journeys at the right time. If you are also looking forward to staying fit, this is the right time to start. With workouts and exercises, lose weight, get in shape and maintain your fitness. In this article, we will be answering the question of how you can lose weight by working out and exercising. We will be looking at the workouts and exercises for losing weight and reducing body fat. We will talk about cardio and strength training to help you find a suitable workout routine for you. 


Looking for the best exercise to lose weight? Your search will end here. When you embark on your weight loss journey, you need to take care of two major factors- your diet and your workouts. Working out and exercising is essential for weight loss and will help you burn fat and calories. Maintaining your weight is crucial to staying fit and healthy; balancing your diet, changing your eating habits and working out are the ways that you can use to reduce and maintain a healthy weight. There are two major types of exercises for weight loss that we will be looking at in this article. We will talk about cardio exercises and strength training exercises to help you lose weight. 

What Are Cardio Exercises For Weight Loss?

The most effective form of exercise that facilitates weight loss is cardio. Cardio is short for cardiovascular exercises, and these exercises are known to elevate the heart rate. More fat is burned when your heart rate is higher. Hence, cardio helps you burn fat and lose weight. The following are the best cardio exercises that you should try for weight loss. 

18 Cardio Exercises For Weight Loss

1. Walking:

This is the simplest of all exercises and weight loss tips that you will get for your weight loss journey. Walking is not just the easiest physical activity that you can do but also something that can easily become a part of your everyday routine. Brisk walking is known not just for weight loss but also has many other health benefits. 

2. Jogging or running:

Time to increase the speed and go jogging or running. Running is the best weight loss exercise that you can do. You do not need any equipment for this. A good pair of running shoes is all you need. Begin slow and extend your running time and distance as you continue. 

3. Cycling:

Cycling is one of the favourite activities of children, and even as adults, you can choose cycling as your exercise for weight loss. You can be cycling on the road or choose to go cycling in the gym. 

4. Weight training:

Weight training or resistance training helps you in working out different parts of your body against a resistance, like weights. This is also known as strength training which we will discuss in detail in the upcoming section.


5. Interval training:

Interval training is the workout you need to make the most of your cardio as well as strength training. Losing weight is about burning calories that you intake and ensuring that your body responds positively to the efforts that you are making. Interval training is a way of working out where you work out intensely with mini breaks of rest.

6. Aerobics:

The best workout for reducing belly fat is aerobics. This is the overall body workout for losing weight and burning calories. You can join an aerobics group at a gym or any other studio and start with aerobics. You can also look at online videos and start at home itself without having to join any studio. This is a fun way of working out and losing weight. Along with aerobics, you can also try Zumba and dancing for losing weight and burn calories. 

7. Yoga:

India is the origin country of Yoga, and over the years, the world has accepted Yoga as a form of exercise and meditation. Yoga is known for its wide range of benefits. Not only weight loss, but Yoga is also good for your mental and emotional health as well. If your goal is holistic well-being, Yoga is the option that you must choose. You can make Yoga a part of your everyday routine and add it to your intense workout schedule. Suryanamaskar is one of the forms of Yoga that is good for an overall body workout. 

8. Pilates:

Looking for how to lose weight fast with exercise? Pilates can help. Pilates is a group of workouts that you can do in a short span and burn a lot of calories too. Pilates can be done at home or at a studio that is meant for the same. You can benefit immensely from this type of exercise for weight loss. 

9. Jump Rope:

Jumping a rope is one of the best weight loss exercises that you can try. This is also super easy if you have jumped rope as a kid while playing with your friends. Jumping rope is highly beneficial for weight loss, and you can do the same indoors or outdoors where you find space. 

10. Strength Training:

Strength Training is the next step after your cardio. Weight loss is a guaranteed end result if cardio and strength training go hand in hand. You need to focus on both these forms of workout to ensure the best results in your weight loss journey.

11. Kickboxing:

a group of standup combat sports, kickboxing is a form of boxing based on kicking and punching. This form of working out is great for keeping fit. It is a high-energy workout that will help you burn more calories and train your body completely. 

12. Spinning:

As mentioned above, you can indulge in indoor cycling, which is also known as spinning. This will help you lose weight and work on your leg muscles. You can go for indoor cycling at a gym or get yourself an indoor cycle at home to do the same. 

13. HIIT (High-Intensity Interval Training):

as the name suggests, this is an intense training session that will be highly beneficial for weight loss. If you are looking for how to lose weight fast with exercise, then HIIT is the option for you. HIIT is a great option when you have less time for working out. You can easily squeeze in a session and ensure that your workout requirement for the day has been met. HIIT has the ability to maximise calorie burn and fat loss. With intense bursts of strenuous workouts, HIIT offers 15 seconds breaks between different exercises. 

14. Rowing:

You can always keep trying new exercises, lose weight and figure out how the workout suits you. One of the good workouts to try for weight loss and burning fat is rowing. You can indulge in the same at your gym. 

15. Elliptical:

You can join the gym for working out and staying consistent with your exercises. You will also have access to a variety of equipment that you will be able to use for doing a wide range of exercises like elliptical. If you do the elliptical exercise, weight loss is a sure shot end goal as this workout helps in training the entire body. 

16. Stairmaster:

Climbing stairs is a workout in itself. Most gyms have the equipment that will be useful for a Stairmaster exercise for weight loss. This exercise is beneficial for your hamstrings, glutes and calves. 

17. Battle Ropes:

This is one of the workouts that you can do at the gym, which will be benefiting your muscles as well as power your weight loss journey. Battle ropes will help you strengthen your upper body muscles. 

18. Swimming:

if you know how to swim, then there is no better exercise for weight loss than this. An hour of swimming is good cardio that will help you work out your complete body and lose weight fast. 

Strength Training Exercises For Weight Loss

If you are looking for how to lose weight fast with exercise, then the answer does not end at cardio. You need to go for strength training exercises as well. Strength training is the spark that will fire up your metabolism. Lean muscle mass is built with strength training which will help you burn more calories not only during exercise but also when you are at rest. With any strength training exercise, weight loss becomes faster. The following are some of the best strength training exercises for you:

  • Kettlebell Swings:

This is the first strength training weight loss exercise on our list. Kettlebell swings are known to strengthen your arms, legs and core. You can do 8 sets of 20-second complete kettlebell swings with 8-second breaks in between. 

  • Pushups:

Another good exercise to lose weight while building upper body strength, increasing muscle mass in the arms and stabilizing your core is pushups. 3 sets of pushups with 10 reps each is a good number to begin with. You can increase your sets and reps with more practice. 

  • Lunges:

Lunges are a great exercise for weight loss as you can do them as you like. Go forward or backwards, or choose to add some weights to this workout. 1 set of 8 to 12 lunges per leg is a good amount of strength training for you. 

  • Step-Ups:

Yet another weight loss exercise that will be beneficial in strengthening your core, legs and back muscles. Step-ups should be done with smaller step heights to begin with. You can do 5 sets of 5 to 10 reps on each side for a good weight loss workout. 

  • Deadlifts:

If you are looking for how to lose weight fast with exercise, then deadlifts are a great way of not just losing weight but also building muscles. You must lift at least 50 to 70 per cent of your body weight. You can do 1 to 3 sets of 10 to 20 reps. 

What Are The Simple Ways To Be Active?

Physical activity, as it is said, is the key to losing weight and staying fit. This is quite well known to all. But staying active is not the easiest job on most days while you handle all other activities of your day or get busy with more important tasks. Staying active is also not very difficult if you are determined and ready to give it your all. Consistency is one of the major factors in your fitness journey. Here are our tips on staying active without having to put in any extra effort for the same. With these methods and exercises, lose weight, stay active and keep fit. 

  • Say bye-bye to the lift and hit the stairs. 
  • Park farther away from where you need to go and walk along. 
  • Walk around the room when you are on call or a break from some tasks, or in between your binge-watching sessions. 
  • Fitness trackers, step counters and other such apps can be a great way to motivate and remind you to stay active. 
  • Indulge in more activities that require you to walk around. 
  • Ditch the bus at a stop before yours and walk the extra mile, quite literally. 
  • Dance and stay in movement with some music during each activity you do. 

The best way to keep yourself fuelled for staying active is to have a good diet, sleep well and make all your workouts and physical activities fun. 


Working out and exercising is an essential parts of your weight loss journey, and you can try a variety of different physical activities for losing weight. In the above sections of this article on workouts for losing weight, we have discussed multiple topics related to the same. We have talked about everything from what the best cardio exercises are to how you can stay consistent in your fitness journey. As we conclude this article on the exercises and workout plans for weight loss, we hope that you would have found the weight loss exercise that suits you and your goals. You can explore more workouts and plan your workout sessions in a way that benefits you the most. 


It is very normal to have doubts and queries regarding workouts for losing weight and how to lose weight fast with exercise. While we have looked at a large number of exercises and various workouts, you might still have some questions regarding weight loss. In this section, we will be answering the frequently asked questions related to weight loss exercises. 

1. What exercise burns the most belly fat?

One of the most common weight loss tips is to do exercises that help burn belly fat. The exercise that helps burn the most belly fat is brisk walking. Along with reducing belly fat, brisk walking also helps in reducing the risk of diseases like diabetes and also lowers the impact of the disorder on people suffering the same. 

2. Which exercise is the best for weight loss at home?

Aerobic exercises are the best way to work out at home. These exercises are great for weight loss. You will not need any equipment for aerobic exercises. If you are looking for an exercise for weight loss that helps burn the most calories, is easy to perform at home and good for beginners as well as experienced people, then aerobics is the option for you. 

3. What weight exercises burn the most fat?

If you regularly exercise, weight loss is a guaranteed result. When looking for exercises that help burn the most fat, you must consider exercises like squats, deadlifts and lunges. 

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