When you want to lose weight, it’s not just about watching what you eat. Exercise matters too. Many people think running or cycling are the only ways to slim down, but strength training with weights is a great option as well.
Strength training means lifting weights or using resistance to make your muscles stronger and more defined. It helps with weight loss because stronger muscles burn more calories—even when you’re resting.
Below are simple strength and cardio exercises that can help with weight loss. Let’s get started!
The best exercises to lose weight and stay active
Losing weight isn’t always easy and there are no quick fixes. The main idea is to burn more energy than you take in. That means combining a healthy diet with both cardio (like running or jumping jacks) and strength training (lifting weights).
If you’re serious about losing weight, try exercises that raise your heart rate and build muscle. We’ll also cover ways to stay active throughout the day.
4 cardio exercises for weight loss
Cardio that raises your heart rate is very helpful for burning calories and fat. Fitness experts recommend aiming for about 300 minutes of moderate-to-vigorous exercise each week—roughly 60 minutes a day, five days a week.
If your schedule is tight, split your cardio into three 20-minute sessions: one in the morning, one at lunch, and one in the evening.
Adding light weights to some routines can make them more challenging and effective. Here are some great cardio options:
Easy cardio options:
If you’re starting out, try jogging, brisk walking or power walking, cycling, swimming laps at a comfortable pace, or joining an aerobics class. Start slowly and increase intensity as you get fitter. Aim for 60 minutes, five days a week, and consider adding light weights to walking, jogging, or aerobics as you progress.
Jump rope:
Jumping rope is a fun and effective calorie-burner. Warm up with 8–10 gentle jumps, then jump for 1½ minutes, rest 15–30 seconds, and repeat for three sets. Mix it up by jumping on both feet or alternating steps.
Burpees:
Burpees combine squats, jumps, and pushups to work the whole body. Try 10 reps in about 30 seconds, rest 30 seconds, and repeat for five minutes.
Quick HIIT:
High-Intensity Interval Training (HIIT) uses short bursts of hard work with brief rests and keeps burning calories after you finish. Example routine:
– Butt kicks: 45 seconds on, 15 seconds rest.
– Jumping lunges: 45 seconds on, 15 seconds rest.
– Burpees: 45 seconds on, 15 seconds rest.
Repeat for 10–20 minutes.
Treadmill HIIT example:
– Warm up 5 minutes.
– Sprint 1 minute, walk 30 seconds.
– Repeat 8–10 times.
5 strength-training exercises for weight loss
Strength training might not change the scale right away, but it’s essential. It builds lean muscle, boosts your metabolism, and helps you burn more calories during and after workouts. Here are five effective moves:
1. Kettlebell swings
Hold a kettlebell with both hands. Swing for 20 seconds, rest 8 seconds, and repeat eight times. Increase reps or weight gradually as you get stronger.
2. Pushups
Beginners can start with three sets of 10 pushups, resting 60–90 seconds between sets. Add more reps as you improve.
3. Lunges
Do 8–12 lunges per leg for 2–3 sets. Make it harder by holding a kettlebell or weight plate at your chest or overhead.
4. Step-ups
Do 5 sets of 5–10 step-ups per side. Hold a dumbbell or kettlebell at your chest or by your sides to up the challenge.
5. Deadlifts
Aim for 1–3 sets of 10–20 reps. For more cardio-style work, use a lighter weight and do more reps.
Try these exercises regularly—you’ll get stronger and move closer to your weight-loss goals.
Conclusion
Combining heart-raising cardio with strength training is a smart approach to losing weight. Cardio burns calories and fat, while strength work builds muscle and boosts your metabolism. Together they make you fitter and healthier over time. Lace up your shoes, pick up some weights, and enjoy the process of getting stronger and leaner.