16 Best Exercises for Weight Loss (At HOME and GYM)

Updated on & Medically Reviewed by Dr Lalitha
Best Exercises for Weight Loss (At HOME and GYM)

Exercises for weight loss can vary based on individual preferences, fitness levels, and any underlying health conditions. It's important to consult with a healthcare professional before starting a new exercise routine, especially if you have any medical concerns. That being said, here are some exercises that can be effective for weight loss: 

Best Exercises for Weight Loss at Home:

1. Cardiovascular Exercises:

  • Running/Jogging: These high-impact exercises can burn a significant amount of calories.
  • Cycling: Whether outdoors or on a stationary bike, cycling is a great low-impact cardio option.
  • Swimming: A full-body workout that's easy on the joints.
  • Jump Rope: A simple yet effective way to get your heart rate up.

[ Read: Top 10 Cardio Exercises for Men to Lose Weight

2. Interval Training:

  • High-Intensity Interval Training (HIIT): Alternating between short bursts of intense activity and rest periods. This can boost metabolism and burn calories even after the workout.
  • Tabata: A specific form of HIIT with 20 seconds of all-out exercise followed by 10 seconds of rest, repeated for several rounds.

3. Aerobic Classes:

  • Zumba: A dance-based workout that combines cardio with fun dance moves.
  • Aerobics: Traditional aerobic classes are still effective for weight loss and can be tailored to different fitness levels.

4. Strength Training:

  • Weightlifting: Building lean muscle mass increases your resting metabolic rate, helping you burn more calories at rest.
  • Bodyweight Exercises: Push-ups, squats, lunges, and planks can all contribute to muscle development and weight loss.

5. Yoga:

    • Vinyasa Yoga: A more active form of yoga that combines movement and breath, helping with flexibility, strength, and relaxation.
    • Power Yoga: A more intense yoga practice that incorporates strength-building postures.

    6. Pilates:

      • Pilates: Focuses on core strength, flexibility, and posture, contributing to a toned physique.

      7. Outdoor Activities:

        • Hiking: A great way to combine exercise with nature.
        • Kayaking or Canoeing: Provides an upper body workout while enjoying the water.

        8. Dance:

          • Dance Workouts: Various dance styles like hip-hop, salsa, or ballet can be enjoyable ways to burn calories. 

          Consistency is key for weight loss. It's also important to combine exercise with a balanced diet for optimal results. Avoiding sugar and high carb foods will definitely accelerate weight loss. Start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion and injury. Additionally, listen to your body and rest when needed. If possible, work with a certified fitness professional to create a tailored exercise plan that suits your needs and goals.

          Best Weight Loss Exercises that can be Done in Gym

          Here are some exercises that you can do at the gym to aid in weight loss:

          9. Cardiovascular Exercises:

          • Treadmill Running or Jogging: Adjust the speed and incline to challenge yourself.
          • Elliptical Trainer: Provides a low-impact, full-body workout.
          • Stationary Bike: Offers a great cardiovascular workout while being gentle on the joints.
          • Stair Climber: Mimics the motion of climbing stairs for an effective lower body workout.

          10. Interval Training:

            • HIIT Workouts: Use equipment like the treadmill, stationary bike, or rowing machine for intense bursts of exercise followed by short rest periods.

            11. Rowing Machine:

              • Rowing: Works both the upper and lower body, and provides a great cardiovascular workout.

              12. Strength Training:

                • Free Weights (Dumbbells and Barbells): Incorporate exercises like squats, deadlifts, lunges, and bench presses to build muscle and boost metabolism.
                • Resistance Machines: Target specific muscle groups using machines for controlled resistance training.
                • Bodyweight Exercises: Push-ups, pull-ups, dips, and bodyweight squats can all be effective for building strength and burning calories.

                13. Circuit Training:

                  • Combine Cardio and Strength: Create a circuit of exercises that alternate between cardio (e.g., jumping jacks, burpees) and strength exercises (e.g., squats, push-ups).

                  14. Group Fitness Classes:

                    • Spinning: Indoor cycling classes provide a high-intensity cardio workout.
                    • Body Pump: A class that combines strength training with high-repetition movements.
                    • Bootcamp: Intense full-body workouts incorporating cardio and strength training.

                      15. Functional Training:

                        • TRX Training: Uses suspension straps for bodyweight exercises that engage multiple muscle groups.
                        • Kettlebell Workouts: Incorporates dynamic movements to challenge your balance and strength.

                        16. Core Work:

                          • Planks: Engage your core muscles with various plank variations.
                          • Abdominal Machines: Use machines designed to target the core muscles. 

                          [ Also Read: Top 4 Best Chair Exercises to Get Active and Manage Diabetes ]

                          Remember to warm up before starting your workout and cool down afterward. Focus on proper form to prevent injuries and maximize the effectiveness of your exercises. It's a good idea to work with a fitness professional, especially when starting a new exercise routine or using unfamiliar equipment. They can help you design a personalized workout plan that aligns with your goals and fitness level. 


                          How Many Repetitions of the Above Exercises are to be Done and for What Duration for Weight Loss? 

                          The number of repetitions (reps) and the duration of exercises can vary widely based on factors such as your fitness level, goals, and the intensity of the exercises. It's important to tailor your workout plan to your individual needs and gradually increase the intensity as your fitness improves. Additionally, you should focus on maintaining proper form to prevent injuries.

                          Here are some general guidelines to consider:

                          1. Cardiovascular Exercises:

                          • Aim for at least 20-30 minutes of moderate to intense cardio, such as running, cycling, or brisk walking, on most days of the week.
                          • If doing interval training (HIIT), start with short intervals (e.g., 30 seconds to 1 minute) of intense exercise followed by rest or low-intensity periods. Gradually increase the duration and intensity as your fitness improves.

                          2. Strength Training:

                          • For strength training, perform 8-12 reps of each exercise for 2-3 sets.
                          • Choose a weight that challenges you but allows you to maintain proper form throughout each set. If the weight is too light, increase it; if it's too heavy, decrease it.

                          3. Circuit Training:

                          • Design circuits that involve a mix of strength exercises and cardio movements.
                          • Perform each exercise for a set amount of time (e.g., 30 seconds) and move to the next exercise without much rest.
                          • Complete the circuit 2-3 times, gradually increasing the duration or intensity of each exercise.

                          4. Group Fitness Classes:

                          • The duration of group fitness classes can vary, but they typically last 45 minutes to an hour.
                          • Follow the instructor's guidance on the number of reps and sets for each exercise.

                          5. Functional Training:

                          • Perform 10-15 reps of each functional exercise for 2-3 sets.
                          • Focus on controlled movements and proper technique.

                          6. Core Work:

                          • For core exercises like planks, aim to hold the position for 20-60 seconds, gradually increasing the time as your core strength improves.
                          • Perform 2-3 sets of each core exercise.

                          7. Rest and Recovery:

                          • Allow at least one day of rest or low-intensity activity between intense workouts to give your muscles time to recover.

                          Remember that consistency is key. Start with a routine that challenges you but is sustainable, and gradually increase the intensity and duration as your fitness level improves. If you're new to exercise or have any medical conditions, it's a good idea to consult with a fitness professional or healthcare provider to create a safe and effective workout plan tailored to your needs.


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                          Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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