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Best Weight Loss Workouts that Trainers and Researchers Advise

it starts with a jump to burn that calories.


Weight loss workouts are the most popular among ordinary people and professional athletes nowadays.

People want the best plan and look for the most convenient routine with the most results. When we talk about workouts, everyone's mind immediately imagines sweating while doing challenging and exhausting exercises at the gym. Although this is not entirely untrue, exercising does not necessarily mean spending hours at the gym and lifting heavy weights.

Some studies favor participating in outdoor activities and the importance of practicing shorter exercises to lose weight.

Now the question is: “what type of workout can aid better in burning extra calories and weight loss? Let’s review some of the most popular exercises and see how they can help you in your weight loss endeavors:

Jumping Rope

  • As simple as it seems, jumping rope is a full-body workout that helps you burn calories tremendously.

  • By jumping up constantly over a single rope, your core is engaged, and your wrist quads and glutes are on fire; however, it is not in any way unpleasant.

  • You'll have some arm, shoulder, and wrists movements, but the agility and precision that comes with jumping up exercises make it even more attractive.

  • Jumping rope also has health benefits such as cardiovascular improvement and coordination with a lower risk of injury.

  • Experts suggest ten sets of 100 jumps, with a short break twice a week.

High-Intensity Interval Training (HIIT)

  • HIIT exercises, by far, are one of the most calorie-burning workouts that tend to be quite tense and amp up metabolism.

  • According to personal trainers, HIIT has shown to be super effective in a short amount of time (sometimes they last only 10 minutes)

  • With HIIT, you experience something called EPOC (excess post-oxygen consumption). This means your body is not done burning calories, even after finishing the workout.

  • Demanding and challenging movements of HIIT can undoubtedly help burn belly fat.

Low-Intensity Cardio

  • After intense HIIT exercises come the low-intensity cardio, with a slow pace, this is a safe and effective workout. However, you can practice it at different levels: comfortable, moderate, and challenging.

  • Low-intensity cardio includes power walking, light jogging, cycling, swimming laps, slowly lifting weights, or rowing at a steady pace. At first, you can practice cautiously; then, after getting more robust, you can mix it up, for example, adding light weights to a cycle class.

  • It is recommended to do this type of workout 4-5 days a week, aiming for 45- 60 minutes.


  • You can try running every time you face ample space; all you need is a pair of shoes. When you run, muscles in the glutes and legs get to work, which is a very effective way of burning calories.

  • Specialists believe running is one of the most efficient weight loss workouts. Plus, it builds endurance and is supportive of your heart.

  • If the road you choose for running has ups and downs, and you run up a slope, this activity will lead to a higher heart rate, burn calories even faster, and creates stronger leg muscle.

Strength Training

  • As much as cardio is a faster way of burning calories, strength training boosts metabolism and causes the burning of many more calories over time.

  • Strength workout also involves muscle tissue, which uses more energy. With this exercise, you feel the burning heat, which encourages fat loss over time.

  • In many routines, trainers always combine low-impact strength exercises with fast cardio workouts.

Kettlebell Workout

  • Another great exercise to build muscles and lose weight is the kettlebell workout.

  • This practice contributes to core power, balance, flexibility, coordination, fat loss, and overall strength and healthy muscles.

  • Trainers advise doing a kettlebell workout three to four times per week, starting with easy routines.


  • Many don't consider yoga a very effective fat-burning workout, but adding that to your schedule can benefit the body and mind to stay in control and thrive.

  • The fact is, yoga teaches body and breath control and how to focus and be flexible.

  • Yoga can significantly change many unhealthy habits into lifestyle-altering routines and is excellent for body recovery. Not to mention, more active forms of yoga directly help lose weight.


  • What cycling, especially the outdoor type, offers is something you can't get anywhere else, a fun workout that can help you commute.

  • On the other hand, with indoor cycling, often called spinning, your exercise will include endurance, strength, intervals, high intensity, and recovery.

  • Experts believe with the after-burn effect in cycling; you get to continue burning calories long after your pedaling is over. And the more intense the ride, the more you burn calories.


  • One of the most fun sports that help you get in shape and stay energetic and lively.

  • The low-impact nature of swimming makes it a light exercise for your joints, which means it is perfect for people with joint pain and injuries.

  • A 155-pound (70-kg) person can burn around 233 calories per half hour of swimming; however, different manners of swimming have different results.

  • According to experts, butterfly swimming is the most calorie burner, then comes breaststroke, treading water, and backstroke.

  • With swimming, you can expect to get rid of body fat significantly. It also improves flexibility and reduces the risks of heart disease.


  • Yes! Walking works too, and if you continue walking, especially long distances, you will surely lose weight.

  • As they say, "every step counts," thus, making walking a typical form of physical activity for fitness folks.

  • When you walk, calorie-burning comes more from fat than carbohydrates, which is a bonus.

  • Fast walking is the most recommended type; it helps your heart rate go up and you lose more calories, but it doesn't mean a nice peaceful walk is unpractical.

Final Word

The bottom line is, if you decide to be more active, there are many exercises with great potential. If done correctly, all these weight loss workouts can help calorie-burning and boost body strength.

Plenty of muscle-building activities can be the one for you; you just find the right fit. A workout that is compatible with your living conditions and body abilities, and most importantly, enjoy it.

Visit here for some of articles related to weight loss.


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