The best exercises for weight loss are those that burn high calories, build muscle, and can be sustained long-term—such as running, cycling, HIIT, swimming, and strength training. These activities boost your metabolism, help you shed pounds, and improve overall health. Understanding which exercises work best for weight loss is essential if you want efficient, science-backed results. This guide breaks down the top options, how many calories you can burn, and expert advice for building your perfect routine.
Why Choosing the Right Weight Loss Exercise Matters
Picking the right exercises can make weight loss faster and more enjoyable. The key is a mix of calorie-burning cardio, muscle-building strength, and flexibility for injury prevention. Most experts, including the American Heart Association (AHA), recommend combining several modalities for the best results.
- Mix cardio (for calorie burn) with resistance (for muscle and metabolism).
- Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity weekly.
- Add strength training two or more days per week.
- Choose exercises you enjoy for better consistency.
For official guidelines, visit the AHA Physical Activity Recommendations.
The 10 Best Exercises for Weight Loss
1. Running & Jogging
Running and jogging top the list for calorie burning.
A 155-pound person can burn approximately 900–1,340 calories per hour running at a brisk pace (7.5–10 mph). Jogging at a moderate pace (5–6 mph) still burns 576–672 calories per hour. Both options build cardiovascular endurance, leg strength, and support rapid fat loss.
- Best for: Quick calorie burn, cardio fitness, and stress relief
- Pro tip: Mix steady runs with short sprints for added results
Estimated Weekly Fat Loss:
- Running: 0.5–0.9 lbs/week (30 min, 5x/wk)
- Jogging: 0.3–0.5 lbs/week
Source: BarBend, 2025
2. Jump Rope
Jump rope is an efficient full-body workout that torches calories fast.
Just 30 minutes can burn 421–503 calories. It’s ideal for quick, high-intensity sessions and builds coordination as well as cardio endurance.
- Best for: Quick HIIT-style sessions, home workouts, improved coordination
Estimated Weekly Fat Loss: 0.5–0.7 lbs/week (30 min, 5x/wk)
Source: TheNewsMarket, 2025
3. Cycling (Outdoors or Spin)
Cycling is joint-friendly, burns up to 882 calories per hour, and is easy to scale.
Outdoor biking or stationary spin classes can both help you lose weight, improve leg strength, and support cardiovascular health.
- Best for: Low-impact cardio, muscle toning, outdoor or group exercise
Estimated Weekly Fat Loss: 0.4–0.7 lbs/week (30 min, 5x/wk)
Source: Verywell Health, 2025
4. Rowing
Rowing is a powerful, full-body, low-impact exercise burning up to 880 calories per hour.
It targets the back, arms, legs, and core, making it perfect for those seeking total-body fitness and fat loss.
- Best for: Full-body conditioning, joint health, calorie burn
Estimated Weekly Fat Loss: 0.4–0.7 lbs/week (30 min, 5x/wk)
Source: BarBend, 2025
5. Swimming
Swimming offers total-body resistance and is gentle on the joints, burning 720–840 calories per hour.
It’s great for all fitness levels and especially useful for those with injuries or joint pain.
- Best for: Full-body toning, rehabilitation, variety
Estimated Weekly Fat Loss: 0.4–0.6 lbs/week (30 min, 5x/wk)
Source: BarBend, 2025
6. Brisk Walking
Brisk walking is a low-barrier entry exercise that burns 266–318 calories per hour and supports steady weight loss.
Walking daily reduces belly fat, improves mood, and is perfect for beginners.
- Best for: Daily activity, beginners, stress relief
Estimated Weekly Fat Loss: 0.2–0.3 lbs/week (30 min, 5x/wk)
Source: Healthline, 2025
7. HIIT (High-Intensity Interval Training)
HIIT alternates intense bursts of exercise with short recovery, delivering major results in less time.
A typical HIIT session lasts just 10–30 minutes and is highly effective for burning body fat—including stubborn belly fat.
- Best for: Time efficiency, metabolic boost, breaking plateaus
A 20–30 minute HIIT session burns 240–400 calories and boosts metabolism for hours after.
Estimated Weekly Fat Loss: 0.4–0.6 lbs/week (30 min, 5x/wk)
Source: Wikipedia: HIIT
8. Strength & Resistance Training
Strength training (weights, resistance bands, or bodyweight) increases muscle, which in turn boosts your resting metabolism.
A bigger metabolic “engine” means you burn more calories all day—even at rest.
- Best for: Muscle gain, metabolism, long-term fat loss
- Recommendation: Minimum 2x per week, per AHA
Strength training burns 180–250 calories per session and increases your resting metabolism.
Estimated Weekly Fat Loss: 0.2–0.3 lbs/week (plus long-term gains from added muscle)
Source: AHA, 2025
9. Calisthenics (Bodyweight Exercises)
Bodyweight routines like push-ups, burpees, lunges, and planks burn up to 672 calories per hour.
They build functional strength and cardio fitness anywhere, no equipment required.
- Best for: At-home workouts, travel, functional movement
Estimated Weekly Fat Loss: 0.3–0.5 lbs/week (30 min, 5x/wk)
Source: GQ, 2025
10. Low-Impact Options: Yoga, Pilates, Barre
Yoga, Pilates, and barre are effective for beginners or those with joint concerns.
Pilates, in particular, has shown reductions in BMI and body fat with consistent practice. Barre blends ballet-inspired moves for flexibility and strength.
- Best for: Flexibility, core strength, injury prevention, low impact
Yoga/Pilates burns 120–180 calories per 30 minutes; Barre burns up to 250 calories/45 min.
Estimated Weekly Fat Loss: 0.1–0.2 lbs/week (30 min, 5x/wk)
Source: JAMA Network, 2025
Expert Guidelines for Maximum Weight Loss Results
| Guideline | Details |
|---|---|
| Cardio | 150+ minutes moderate, or 75+ minutes vigorous, aerobic exercise per week (AHA) |
| Strength Training | 2+ days per week, targeting all major muscle groups |
| Consistency | Mixing exercise types and staying regular increases long-term weight loss (PMC, 2024) |
| Enjoyment | Pick workouts you like—consistency is more important than perfection |
| Caloric Deficit | Exercise is most effective paired with a balanced, calorie-controlled diet (YouFit, 2025) |
Frequently Asked Questions
Which exercise burns the most calories?
Running, jumping rope, and HIIT typically burn the most calories per hour, but the best choice is the one you’ll stick to regularly.
Is spot reduction possible?
No—targeted fat loss is a myth. Overall weight loss comes from total-body activity and diet.
How often should I exercise for weight loss?
Aim for 3–5 sessions per week, at least 30–60 minutes each, combining cardio and strength.
Are strength workouts necessary for weight loss?
Yes—building muscle helps burn more calories at rest and prevents metabolic slowdown.
Conclusion
Choosing the right exercise routine is crucial for efficient and sustainable weight loss. The best approach is to mix cardio, strength, and flexibility workouts that you enjoy, and to stay consistent week after week. Pair your training with healthy nutrition and enough recovery for lasting results.