Top 6 exercises for weight loss

You have to do exercise in any form if you are serious about weight loss. If you think that you are gonna lose weight just by dieting or any type of fasting, Then you might be wrong. you will have to take care of both the exercise and the diet.

Exercise not only helps you to lose weight but rather than it has a lot of health benefits.

If you do exercise daily then you must have a healthy heart, a good physique, you are energetic throughout the whole day, your other body organs respond well.

Here are six exercises for weight loss

1. Jumping rope

Jumping rope is one of the best exercise for you to lose weight. The most helpful benefit of jump rope is that it does not require you to have a lot of equipment and does not even require a lot of space to do. you can do it anywhere in the garden, terrace, or even in the room.

you can burn around 600-900 calories per hour if you are jumping at 120 skips per minute.

Tip: try to use heavy jump ropes to engage your arms and shoulders even more.

2. Swimming

Swimming is a fun way exercise for weight loss.

Harvard Health estimates that a 70 kg person burns approximately 233 calories per 30 minutes of swimming.

Another advantage of swimming is that it is a low-impact exercise, meaning that it’s easier on your joints. Swimming would be a great option for people who have injuries or joint pain.

3. Cycling

Cycling is a popular exercise that can help you lose weight and improve your fitness.

Although cycling is generally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.

A 70 kg person can burn around 260 calories per half an hour of cycling on a stationary bike at a moderate pace or 298 calories per half an hour on a bicycle at a moderate pace of 12–13.9 mph.

Cycling is not only great for weight loss, but many studies have found that people who cycle regularly have better overall fitness, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly.

4. Jogging or Running

Jogging and running are great exercises for you to lose weight.

Although jogging or running seem similar, the key difference is pace(speed). A jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

A 70 kg person may burn approximately 298 calories per half an hour of jogging at a 5-mph (8-km/h) pace, or 372 calories per half an hour of running at a 6-mph (9.7-km/h) pace.

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. In the initial stages, aim to jog for 20–30 minutes 3–4 times per week.

5. Weight training

Weight training is popular nowadays among those people that are looking to lose weight.

According to Harvard Health, on an estimate, a 70 kg person burns around 112 calories per 30 minutes of weight training.

Weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate, or how many calories your body burns at rest.

In addition, many studies have shown that your body continues to burn calories many hours after a weight-training workout, as compared to aerobic exercise.

6. HIIT( high-intensity interval training)

A high-intensity interval training (HIIT), is a term that refers to short bursts of intense exercise that alternate with recovery periods.

A HIIT workout can last 10–30 minutes and can burn a lot of calories.

HIIT is easy to incorporate into your exercise routine. You just need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

For example, run as hard as you can for 20 seconds followed by running at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.

These are some exercise that can help you with weight loss. Along with these exercises, you must have to be a calories deficit to lose weight.

Sahil Nasa (B. Pharma)
Sahil Nasa (B. Pharma)

Sahil is the founder of He likes to read books and write blogs.


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